tiredness

Are you constantly tired in spite of sufficient sleep?

13. February 2017 von Redaktion Leave a Comment

You have slept well and sufficiently but still feel tired and exhausted? Here are five possible reasons for tiredness:

Antiallergics:

Some people suffer under allergic reactions to dust mites or pollen and take antihistamines right after getting up. They are helpful against allergic reactions but they also get into the nerve cells of the brain and may be responsible for daytime sleepiness.

Dehydration:

To avoid dehydration, adults should drink at least 1.5 liters of water per day. If you drink less, it might lead to decreased physical performance and symptoms like loss of appetite, xerostomia, viscous saliva, constipation, tiredness, exhaustion, head ache. Furthermore, an adequate fluid intake positively influences healthy and restful sleep.

Malfunction of the thyroid:

The thyroid releases hormones that are responsible for regulation of the metabolic organ. Due to a thyroid hypofunction fewer triiodothyronines and thyroxines are released; the pulse decreases and people become tired. But, a hyperthyroidism, too, may lead to exhaustion. Here, the influenced organ functions and metabolic processes work at full steam. Symptoms like cardiovascular problems or the feeling of weakness and restlessness might occur. The concentration of the thyroid hormones in the blood and hence the function of the thyroid can be determined by a doctor.

Iron deficiency:

Estimated 5-10 % of all Europeans suffer under iron deficiency. With women in childbearing age even 20-30 %. Reasons for iron deficiency might be a low iron nutrition, heavy periods, or a high loss of blood due to injuries or a surgery. Due to iron deficiency the red blood cells transport fewer oxygen into the body cells. A severe iron deficiency might cause tiredness, sleep disturbances, restless-legs-syndrome, head ache, concentration problems and hair loss.

To prevent iron deficiency care for a balanced diet. Meat, green vegetables, pulses contain iron. Vitamin C rich foods support iron absorption; coffee, black and green tea on the other hand inhibit the absorption.

Lack of exercise:

Several studies prove that lack of exercise often leads to tiredness. It is important to care for the appropriate amount of and time for movement; physical overstrain might also lead to exhaustion. With simple measurements, exercise can easily be included in your everyday life: walk instead of go by car, walk the stairs instead of take the elevator. Or regularly take an evening walk in fresh air. These things counteract tiredness, you will feel fitter and will have more power.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @SAMINA

Do you know your biologically necessary sleep duration?

12. December 2016 von Redaktion Leave a Comment

The sleep need of every human being is different. Only by meeting the individual perfect time you are able to physically and mentally take full potential of your sleep. Just pause one moment before starting to calculate your personal sleep need. Because, sleep duration is only one relevant factor of the overall assessment of sleeping quality. Of course an important one.

But, it makes a huge difference on HOW you are sleeping. Here, not only the sleep duration is an influencing factor but also our habits, our lifestyle. Especially how we are handling caffeine, alcohol, nicotine, our nutrition, exercise, relaxation and much more.

So, if you are not suffering under any noteworthy disturbances of falling asleep or sleeping through and if you don’t have to struggle with the problem of waking up too early you are able to calculate your actual sleep need per night. In sleep medicine and sleep psychology there is a simple rule concerning necessary sleep duration: when you are feeling tired and sleepy during the day you possibly got too few sleep the night(s) before. Then, try to go to bed earlier and introspect whether you are feeling more awake the following day. If so, you got very close to your biologically necessary amount of sleep.

But, of course there also is a more precise but also more elaborated procedure. When trying this out it is advisable that you’re advanced in sleep coaching, that you know the rules for healthy and restful sleep and also follow them. Take one step after the other.

According to your chronotype “owl” (night person), “lark” (morning person) or “hummingbird” (mixed type) you long since found out your ideal sleeping time. Arrange your sleeping time that you are able to sleep at least eight hours before you have to get up again.
Stick to your sleeping time and observe at what time you eventually are going to wake up by yourself or whether the alarm clock is waking you up.
In case your alarm clock woke you note how you are feeling. Still tired, halfway slept off or actually well rested and coming alive quicker than usual.
In case your alarm clock woke you and you still feel tired and struggle to get up, try to go to bed 30 minutes earlier.
In case you are feeling well rested and fit at the waking time chosen and after eight hours of sleep, try to go to bed 15 minutes later the following night. Closely introspect whether you still fell slept off the next morning. By shortening or extending your sleep by 15 minutes you will find out your personal sleep need approximately accurate.
Now, after having found out your actual necessary sleep duration you are able to calculate your sleep debt. Take the sleep duration needed and deduct the actual sleep duration. The remaining number is your current and personal sleep debt.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @fotolia

Symptom tiredness #3

24. November 2016 von Redaktion Leave a Comment

Tiredness in humans can be seen to different extents. Some are only feeling tired once in a while, some are constantly tired and others even have a chronic tiredness. In case other symptoms like for example dry mucous membranes, swollen nodes or night sweat are added it might be an indication for a disease.

When is it advisable to seek medical assistance?

Do tiredness and exhaustion up to fatigue last a longer period of time it is advisable to seek medical assistance to exclude the possibility of a disease.

Furthermore seek medical advice when in spite of sufficient sleep

you are feeling tired in spite of exercise and fresh air
you are feeling impaired mentally and physically
you are feeling restricted in your efficiency
you are feeling negatively affected in your everyday life and your job
you are feeling tired without particular exertion
you are feeling tired without having had waking phases during the night.

Together with you, your doctor will try to find the reason for your tiredness. In a conversation you are going to take a look at your family situation, professional and social circumstances, followed by a physical examination to determine or exclude organic reasons.

When tiredness only occurs once in a while and your everyday life as well as your job are not constantly impaired these easy actions are going to support you in overcoming your tiredness:

Independent from whether you are a lark (early riser) or an owl (late riser) try to stick to a regular sleep-wake-rhythm.
Get your circulation going with regular sport and exercise. But be careful: too much sports also might lead to physical exhaustion.
If you are feeling very tired in the morning, try warm and cold showers. This will stimulate circulation.
Relaxation exercises like yoga and autogenous training can help relieve stress.
In case your tiredness is due to the intake of certain medication try to find an alternative with the help of your doctor.
Avoid alcohol and tobacco.
Drink sufficiently water, unsweetened tea or diluted fruit juice.
Eat a balanced diet.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @shutterstock

Symptom tiredness #2

23. November 2016 von Redaktion Leave a Comment

Most of the time tiredness is connected with lifestyle and work surrounding. But sometimes, it also occurs due to a disease or the intake of certain medications.

Which diseases and medications cause tiredness?

Infections: Viral or bacterial infections may cause tiredness and exhaustion. For example when suffering under a flu or a cold, our immune system works at full speed to fight against the pathogens. This may lead to tiredness.
Metabolic diseases: With diabetes or hypothyroidism often tiredness arises.
Anemia: During menstruation women often suffer under anemia due to iron deficiency. Iron is an important part of hemoglobin (molecule for oxygen transport). Now, when losing iron fewer oxygen is brought into the cells, the tissue and the brain. Low-iron diet, pregnancy or blood loss after an injury or surgery are further possible reasons for anemia.
Sleep apnoea: The nightly breathing stops constantly interrupt sleep. Therefore, people concerned often feel very tired during the day.
Mental illness: Tiredness also often occurs when suffering under depressions or anxiety disorders. If low spirits and tiredness occur during the cold months of autumn and winter this mostly is an indication for seasonal dependent depression (SAD).
Cancer: Cancerous diseases like for example blood cancer (leukemia) or lymph gland cancer (lymphoma) and cancer therapies (for example irradiation, chemotherapy) also may cause tiredness. This special form of tiredness is called tumor-related fatigue and is not improving with sufficient sleep and physical rest.
Medication: One possible side effect of drugs like for example antidepressants, medicines against high blood pressure, antihistamines or neuroleptics is tiredness.

Learn more about tiredness in the third part of “symptom tiredness”

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @istock

Symptom tiredness #1

22. November 2016 von Redaktion Leave a Comment

Did you sleep well? Or are you feeling tired? But, what is tiredness exactly? How can we define it?

What is tiredness?

From a medical point of view it is not easy to define “tiredness”. Because, tiredness is very subjective, ever one is experiencing it in a different way. Tiredness is not necessarily related with a disease; it also may be a result from the personal lifestyle and the work environment. Tiredness describes a natural condition. Here, the body receives a signal that rest or break would be necessary or that certain nutrients are missing. The one who is suffering under sleep disturbances, who is having too few sleep or who is physically and mentally him- or herself knows the feeling of tiredness only too well. But, apart from tiredness other symptoms like for example fatigue, lethargy, diminished physical and mental power or exhaustion usually appear. Tiredness has many faces. Sometimes people only suffer under tiredness temporarily, some people are permanently tired and some people even suffer under chronical tiredness (chronical fatigue syndrome, CFS).

What prevents tiredness?

Sufficient, restful and above all healthy sleep prevents tiredness. But, how much sleep do we actually need? The sleep duration resp. the sleep need of every individual is different, it also changes over the course of lifetime. Adults need from seven to nine hours sleep, older people often only five hours for being rested. Infants and small children on the other hand need more sleep. From birth up to three years their sleep need is about 15 hours. In kindergarten age the sleep duration reduces to about 13 hours. Schoolchildren sleep between nine and eleven hours.

Causes of tiredness

There are many reasons for tiredness. The most common are:

Lack of sleep
Lack of nutrients, vitamins and mineral compounds, for example during a diet or with underweight
Overweight
Lack of exercise
Too fat and too rich food
Consumption of alcohol
Dehydration
Toxins and pollutants in working- and living-rooms
Dry air, poorly ventilated rooms
Too few demands
Stress and overexertion (burnout)

Is it possible to be fit and concentrated after a night of too few sleep?

24. October 2016 von Redaktion Leave a Comment

No, it’s not. A recent study of the University of Utah proved that short sleepers show less attention than long sleepers. In spite their own statement that they are feeling fit, well rested and hence absolutely efficient with only few sleep.

839 persons participated the study and were divided in two groups. One group formed the group of short sleepers with only six hours of sleep or less. The second group was the group of long sleepers with more than six hours of sleep.

In the beginning, the participating people were asked for their self-perception. They had to quote whether they noticed any malfunctions during the day like for example tiredness, listlessness, momentary nodding off during driving etc. Then, they were examined with an MRT.

The evaluation came to the result that short sleepers compared to long sleepers show a diminished attention. Even those who are absolutely effective according to their own statements had problems to remain alert at the MRT. Some of them even fell asleep.

The authors of the study assume that short sleepers deny and underestimate malfunctions like tiredness and listlessness during the day. The findings of the study furthermore conclude that we better sleep sufficiently to be fit and rested the following day. The therewith connected higher performance leads to a more concentrated and more effective work – at home as well as at the working place.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Image source: @shutterstock

Source: http://onlinelibrary.wiley.com/doi/10.1002/brb3.576/full