It’s one thing if you’re sleepy after a night out on the town, but it’s another if you’re always feeling tired. Sleep is one of the most important aspects of your health. Without good sleep, you put yourself at risk for more serious conditions.
Our busy — sometimes chaotic — lifestyles are often to blame for our poor sleeping habits. Yet you may be tired despite having an optimal sleep routine. If that’s the case, your tiredness may be due to an underlying condition or problem. If you’d like to be done tossing and turning, look no further. Below are some of the most common reasons for a bad night’s sleep.
1. You Have Sleep Apnea
Let’s start with sleep apnea, one of the most widely known causes for lack of sleep. If your partner has told you that you snore, you may want to start here.
Sleep apnea can be a serious condition in which breathing starts and stops throughout the night. This phenomenon can lead to loud, aggressive breathing or snoring, gasping for air, and waking with a dry mouth. All of these symptoms can lead to feeling overly tired and fatigued.
If a sleep study reveals you have sleep apnea, your doctor will likely recommend a CPAP (continuous positive airway pressure) machine. This machine is worn at night while you sleep, delivering air pressure to keep your mouth and nose passageways clear.
This device can be difficult to get used to at first, so you’ll want to ensure you have the best CPAP mask. A properly fitting mask will ensure you’re comfortable and allow you to drift off easily and soundly.
2. You Are Under- or Overweight
Sleep and weight are correlated issues. For people struggling with their weight — in either direction — sleep can be hard to come by. For those who are underweight, sleep is typically less restorative, and individuals wake earlier than normal.
On the flip side, those who are overweight may suffer from insomnia. Unfortunately, their lack of sleep can make matters worse, triggering unhelpful decisions such as binge eating or mindless snacking.
If you have reason to think your tiredness could be a result of your body size, speak with a doctor or nutritionist. They can help establish healthful habits to get you to the body size that is best for you.
This could include anything from eating smaller meals throughout the day to cutting back on processed foods. You won’t be able to alter your weight overnight, but you’ll slowly but surely begin to see the effects of your healthy changes. And your sleep patterns will, too.
3. You Are Anemic
When it comes to feeling tired, anemia — or iron deficiency — may be the sneaky culprit. Anemia happens when there are not enough healthy red blood cells present in the body. These blood cells are responsible for carrying oxygen to the organs. Essentially, your body has to work overtime, which can lead to feelings of constant tiredness and fatigue. You may feel as if your body is depleted of energy before lunchtime rolls around.
Iron levels — which are correlated with anemia — can be measured in a standard blood test. Pairing iron-rich foods such as beef, shellfish, or leafy greens with Vitamin C is one remedy, as it boosts iron absorption.
If you are vegetarian or vegan, work with a nutritionist to ensure you are getting the right amount of iron for your body. Iron is typically found in meat, so those who eat only plant-based foods may need to take additional supplements.
4. You Are Consuming Too Much Caffeine
In today’s go, go, go world, caffeine consumption is a major problem. While many people savor their morning cup of coffee, some keep pouring it throughout the day just to get by. With the pandemic, home coffee makers were readily available — and often busy brewing a fresh pot.
While caffeine has its benefits in moderation, too much can be detrimental to your health and sleep. You may feel like your mind is constantly racing when you lie down at night, or you may even feel jittery and anxious.
But how much caffeine is really too much? Studies show you don’t want to have more than 400 milligrams of caffeine a day. That’s the equivalent of about four cups of coffee, 10 cans of soda, or two energy drinks.
If caffeine is an issue for you, try cutting back slowly. Start by replacing one of your caffeinated beverages with sparkling water or herbal tea, then gradually swap out others. Avoid going cold turkey so you don’t experience heavy withdrawal symptoms.
Getting a A on Catching Your Z’s
Getting a good night’s rest is one of the primary ways for you to feel your best. Yet sleep, while precious, can be hard to come by. One night might find you sleeping soundly and another staring at the ceiling for hours.
If you suspect one of the above problems is to blame, speak with your doctor about your sleep habits. With the right information in hand, you can soon rest easy knowing that you’re tackling the problem head-on.