Tired all of the time?

Kimmy · 03-04-2015, 01:11 PM

Lately I've just been so tired all of the time. One or two nights I've had 11-12 hours sleep (I know you can still be tired after oversleeping, but usually I get the right amount) and I can't really wake up until later afternoon. Sometimes I don't event want to get up, it's hard to bring myself around to getting out of bed.
I'm usually an earlybird (ish) and so it's really frustrating to lose half of your day. It's beginning to really affect my mood and everything else too, and I can't be bothered doing anything. If say I get up at 1pm after a 10 hour sleep, I can lay back down half an hour later and sleep for another 3-4 hours. Or I can nap during the day and still wake up sluggish and sleepy.

I get enough sleep, still tired.
I get more than enough sleep, still tired.
Don't get sleep, tired.

NEVER WIN. I don't really have an appetite to eat anything either, but this could be to do with something completely separate idk.

Any help/ideas why this is?

Drew · 03-04-2015, 01:33 PM

I feel for you! I am a morning person myself so it puts me in a bad mood whenever I wake up later than I'd like to. Do you stay up late a lot? That could be a reason why you're feeling tired all the time. Based on experience, your diet can affect your energy levels too. I often find myself feeling more energetic when I eat "cleaner". Try exercising regularly too - it may seem counterintuitive, but regular exercise does boost your energy levels! Hope that helps

Kimmy · 03-04-2015, 01:38 PM

Originally Posted by Drew

I feel for you! I am a morning person myself so it puts me in a bad mood whenever I wake up later than I'd like to. Do you stay up late a lot? That could be a reason why you're feeling tired all the time. Based on experience, your diet can affect your energy levels too. I often find myself feeling more energetic when I eat "cleaner". Try exercising regularly too - it may seem counterintuitive, but regular exercise does boost your energy levels! Hope that helps

I'm not that much of a late person, really. I really hate going to bed when it's only a few hours from other people waking up, so I try to keep it before 12 at the very least. Exercising is a really good idea too. I just bought myself some new sports gear to motivate me in that way, but I'm generally active so it's so frustrating. Thanks so much for the help! I'll keep everything in mind.

**Red** · 03-04-2015, 01:55 PM

Deffo try eating healthy and plenty of exercise. An evening workout will completely wreck me and give me a really good night sleep.

Empired · 03-04-2015, 03:15 PM

I have so much trouble with sleeping. I'm a natural early bird and usually like to sleep 11pm - 6:45am so it's so frustrating when I get out of sync. We also get hundreds of people in the pharmacy complaining about a lack of sleep.

This is just a side thought at the end for general health: do you notice any patterns of sleepiness? Like immediately after lunch or other mealtimes or while you're doing certain activities, or does it just come on randomly? Do you feel under the weather, particularly down, or is it just tiredness?

Few questions first (they don't have to be answered on HxF, but ask yourself). I'll explain them in more detail further down.

Are you getting your 5 a day?
How much of your diet would you say is carb-based? And when do you eat carbohydrates?
How much exercise and, more importantly, fresh air do you get in a day? (Opening a window doesn't count as fresh air ) And when do you do that exercise?
When do you shower?
What is your routine before bed?
How dark is your bedroom?

It's really important to be eating a healthy, balanced diet for a proper night's sleep. Five fruit + veg a day is important and eating lots of sugar and fast-releasing energy leaves you feeling sleepy and lethargic soon after the buzz has worn off, fatty "unhealthy" foods like crisps leave you feeling low as well. High-carb foods (pasta, potatoes, particularly mashed potatoes) leave you feeling sleepy so avoid them until your evening meal.

As Kirst says, exercise is really good for tiring you out before bed but getting some fresh air whilst doing it is really important too. Going out for an evening jog would be fantastic because the exercise will tire you out physically whilst fresh air and a change of scenery can cheer you up and stop you feeling all cooped up inside, which can end up making you anxious and skittish so it's even harder to get to sleep. You should really be doing at least 40 minutes a day of low-energy exercise (walking the dog, cycling to the shops, housework that keeps you moving, whatever) and high-energy exercise (running, sports, etc) 2 - 4 times a week.

When you shower seems like a bit of a weird question, but having a hot shower or bath late at night not only lets you wash off the sweat from those late night jogs you've been going on *hint hint nudge nudge*, but the heat allows your muscles to relax and make you feel more sleepy.

If you haven't got a routine you like to go through before going to bed, I thoroughly recommend you try to come up with one. You shouldn't be looking at screens at least 60 minutes before turning the lights out (people claim watching TV helps them sleep but it guarantees a bad quality sleep once you're down), having a bath or shower, reading a book, etc. If you keep doing the same things each night before you settle down it lets your body know that you're wanting to go to sleep soon, so it can begin to shut down.

The question about the darkness of your bedroom is just because humans like to sleep as close to darkness as possible. You need to make sure all lights from outside and inside are turned off. That particularly includes laptop lights/chargers and phone notification lights.

Also, do not let yourself nap. If you feel yourself beginning to get tired in the afternoons, get up and go outside. You'll be grumpy as hell as you're getting ready but will definitely feel better by the time you come back in. Letting yourself nap just means you won't be able to sleep at night.

Finally, I recommend some over-the-counter sleep medicine to get you started. You can buy 3 weeks' worth of Kalms One-A-Night which I've found best, but stop taking them after the three weeks are up.

Omg sorry for the essay. I feel like a robot spinning this stuff out but I swear we have a protocol we have to go through for asking questions with this sort of thing at the pharmacy.

**Kyle** · 03-04-2015, 04:20 PM

Essentially eat a more balanced diet, leave curtains or blinds open at all times to get more natural light, leave the house for at least an hour every day and get out of bed AS SOON AS you wake up.