A method to overcome insomnia/@dr.karanr
Feeling constantly tired?
You're not alone.
It turns out that 40 percent of adults report that fatigue interferes with their daily activities at least three days a week, according to the National Sleep Foundation in the United States.
Sleep is an essential, reversible and cyclical physiological state.
To function optimally on a daily basis, healthy adults need about 7-8 hours of sleep a day.
During sleep, the body's systems stabilize, the immune system is strengthened, the body regenerates, therefore lack of sleep may cause damage to a variety of systems and an increased risk of morbidity.
The effects of sleep deprivation do not receive enough attention compared to the significant impact it has on health.
A lack of sleep is linked to a decrease in concentration and an increase in the risk of depression and even impairs sexual function, but it has also been found to be a risk factor for heart disease, stroke and hypertension.
So what are the reasons that make us so tired and why are so many people tired during the day?
Fox News Digital spoke with several sleep experts about the common causes of daytime fatigue — and how to ensure we're getting the right amount of rest for mental and physical well-being.
1. Bad sleeping habits
tired?
Check your sleeping habits/Giphy
Although constant fatigue can be related to many factors, it all usually starts and ends with proper sleeping habits.
This is how Tim Roberts, vice president of science and innovation at Therabody, a health technology company from Texas, explains.
"The first thing to evaluate in building improved and healthy sleep habits should be your sleep schedule," he told Fox News Digital, explaining to evaluate whether you can get seven to eight hours of sleep a night.
It is important to adopt a certain sleep routine in which you go to bed and get up at a more or less fixed time.
After you've done that, check if you've created a sleeping environment conducive to better sleep.
"Think cool, dark, quiet and comfortable," Roberts said.
More on proper sleep
Five bad habits that ruin your night's sleep
Suffering from sleep problems?
There is a simple way to sleep well at night
More in Walla!
The treatment that prolongs the lives of lung cancer patients
In collaboration with the Israeli lung cancer association
2. A feeling of restlessness caused by stress
Stressed?
It will make it hard for you to sleep/Giphy
Many people have trouble falling asleep at night and wake up frequently, which makes them feel tired during the day, said Dr. Kathryn Hamm, a sleep expert and founder of Bearaby, a New York sleep and wellness company. According to her,
for many people, the root cause of feeling restless at night is related to anxiety or stress," she said.
"It is not uncommon that the human nervous system needs the support of the sensory regulation to calm stress, to move naturally from the sympathetic system (which works for immediate reactions in a person in situations of stress, emergency and stress) to the parasympathetic system (which is responsible for calming and conservation actions when the body is at rest)," she continued.
"When our body has trouble making this transition in the nervous system, it often affects the quality of sleep."
3. Lack of vitamins
Vitamin and nutrient deficiencies may contribute to chronic fatigue/Giphy
Persistent fatigue can sometimes be caused by a lack of essential nutrients necessary for optimal energy production, says Grant Antoine, a naturopath and clinical specialist at Viome, a Washington-based biochemistry company that focuses on nutrition and lifestyle.
Better does not recommend running straight to take nutritional supplements such as vitamin B, coenzyme Q10 or NAD supplements without having a thorough understanding of what you are putting into your body.
"It is possible that taking these supplements without extensive testing may actually be harmful," he said.
Antoine recommends a personalized approach to nutritional supplementation, which begins with a comprehensive physical assessment to ensure you are getting the right mix of nutrients for your individual biochemistry and energy needs.
4. Blue light at night
Are you going to sleep with your smartphone?
It will be hard for you to fall asleep/Giphy
All experts agree that using technology before bed can contribute to a poor sleep environment.
Roberts said: "Certain technologies, especially those with screens that emit blue light, can harm your sleep. However, recent studies have actually shown that technologies that help calm the mind and relax tense areas of the body can improve the quality of sleep as part of the bedtime routine."
He added: "By focusing on these things, you can improve the quality of sleep, relieve constant fatigue and improve overall health."
"Light greatly affects our sleep and wake cycles, so if you're surrounded by blue light from your devices until you're trying to sleep, you may have a hard time falling asleep," Humphrey said. "A good night's sleep is about being in sync with your natural body cycles."
The key is to understand what your personal preferences are
Gif of a man going to sleep/Giphy
The experts emphasize that above all, the key to quality sleep is finding the methods, environment and positions that suit you best.
"Sleep health is very personal. Some are comfortable sleeping on their side, some are comfortable sleeping on their stomach," says the mother.
"Some people prefer to sleep in a warm and cuddly bed, while others prefer cool and airy bedding. The key is to understand what your personal preferences are, and from there build a regular sleep routine."
Dr. Hamm adds that common sleep hygiene exercises that are beneficial to most people include sleeping in a dark room with the help of a sleep mask or blackout curtains, and maintaining a regular bedtime and a regular waking time
. There is an underlying medical problem that requires treatment," she added.
More on the same topic:
sleep
Insomnia
tiredness
Sleep Disorders