By: Dr. Brandon Flores
February 27, 2024
Does it feel like you’re constantly fighting fatigue, struggling to keep your eyes open during the day, or just generally lacking energy? You’re definitely not alone. Whether you’re juggling a demanding job, navigating the pressures of school, or enjoying retirement, that persistent feeling of “I’m so tired” can affect anyone, in many different ways. What makes it even more frustrating is often not understanding what’s actually causing this constant exhaustion.
Dr. Brandon Flores, a respected sleep medicine physician at Renown Medical Group, provides insights into nine significant reasons that might explain why you are feeling so exhausted all the time.
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Sleep Deprivation or Poor Sleep Quality. It might sound obvious, but in today’s fast-paced, always-on society, sleep is often seen as optional, rather than the fundamental necessity it truly is. Consistently getting between 6-9 hours of sleep each night, and ensuring that sleep is restful and of good quality, is absolutely vital for your energy levels and overall health.
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Breathing Issues During Sleep. Disruptions to your breathing while you sleep, often indicated by snoring, can significantly reduce airflow and oxygen intake throughout the night. This leads to less restorative sleep. Obstructive Sleep Apnea (OSA) is a common culprit behind this. Beyond daytime fatigue and sleepiness, OSA can also contribute to or worsen other chronic health problems like hypertension, diabetes, acid reflux, migraines, and heart rhythm irregularities.
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Inadequate or Excessive Exercise. Regular physical activity, even just 30 minutes daily, can be a powerful tool to boost your energy throughout the day. Exercise has been shown to promote deeper, slow-wave sleep, the kind of sleep that leaves you feeling truly refreshed. Conversely, pushing yourself too hard with excessive exercise can backfire, leading to increased fatigue and elevated stress levels. Finding the right balance is key.
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Overconsumption of Caffeine. This might seem counterintuitive – after all, caffeine is known for its stimulating effects, right? However, overdoing it with coffee, energy drinks, or soda can actually negatively impact your sleep quality. Be mindful of your caffeine intake and establish a cut-off time, ideally avoiding caffeine consumption after noon to minimize its disruptive effects on your sleep cycle.
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Food Allergies or Intolerances. If you consistently notice feeling unusually tired after eating specific foods, it’s possible you have an undiagnosed food allergy or intolerance. Conversely, nutritional deficiencies due to dietary restrictions or poor food choices can also lead to fatigue. Consider discussing food allergy testing with your primary care physician (PCP) or seeking a referral to an allergist to investigate potential food-related causes of your exhaustion.
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Excessive Alcohol Intake. Alcohol is a depressant, and as the name suggests, it can contribute to feelings of tiredness, particularly the day after consumption. Alcohol can also disrupt your breathing patterns during sleep and interfere with your natural sleep cycle, leading to less restful nights and increased daytime fatigue. Reducing your alcohol intake can have significant benefits for your energy levels and overall well-being.
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Anemia (Iron Deficiency). Anemia, often caused by low iron levels, is a leading cause of fatigue, especially in women, but it can affect anyone regardless of gender. Increasing your intake of iron-rich foods, such as leafy green vegetables and various types of meat, can help improve iron levels. A simple blood test ordered by your PCP can determine if you are iron deficient and contributing to your exhaustion.
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Depression or Anxiety Disorders. Emotional exhaustion is just as real and debilitating as physical exhaustion. Persistent feelings of sadness, hopelessness, excessive worry, nervousness, or panic are hallmark symptoms of depression and anxiety disorders. These conditions can significantly drain your energy and contribute to chronic fatigue. It’s important to speak with your healthcare provider about the wide range of resources and treatments available to help manage depression and anxiety.
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Underactive Thyroid (Hypothyroidism). Fatigue is a common symptom of hypothyroidism, a condition where your thyroid gland doesn’t produce enough thyroid hormone. This hormone plays a crucial role in regulating metabolism and energy levels. When thyroid function is low, it can lead to persistent tiredness. Medication is often very effective in restoring thyroid hormone levels to normal. Your PCP can order a blood test to assess your thyroid function and determine if hypothyroidism is contributing to your fatigue.
If you are experiencing severe exhaustion that persists for six months or longer, worsens after physical or mental activity, and doesn’t improve with rest, it could be indicative of myalgic encephalomyelitis, also known as chronic fatigue syndrome (CFS). CFS is diagnosed after excluding other potential causes of fatigue. While there isn’t a specific test for CFS, your provider can conduct blood and urine tests to rule out other underlying medical conditions and help develop an appropriate care plan.
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