Feeling Tired

It is said that adults need 7-9 hours sleep per night.  But, sometimes feeling tired isn’t just because we haven’t had enough sleep.  Here we look at some daily habits that may be contributing to your tiredness (besides insufficient sleep).

Fatigue – the feeling of being tired even after what appears to be a good night’s sleep.  It can be frustrating and leave you feeling stressed.  If this is a regular occurrence it is worth contacting your GP to check that there are no underlying medical reasons for your fatigue, there are many ailments with fatigue as a symptom.

If medical reasons have been ruled out, there are may daily habits that may affect the quality of your sleep and not just the quantity of your sleep.  Here are some of the daily habits  that I explore with Nutritional Therapy clients who struggle with fatigue.

Create a Sleep-Supporting Routine and Environment

Your bedtime habits and sleep environment can make a difference to the quality of your sleep.  Some simple things you may be able to control include:

  • The room temperature – we sleep better when the room is cooler, make sure your room is not too warm.
  • Bedroom light – black out light sources, especially blue tone lights.
  • Pre-sleep light – support your hormones in preparing your for sleep by reducing the brightness of evening lighting.
  • Screen time – try avoiding screens for at least an hour before bed to reduce your exposure to blue light. If you really can’t, try using a blue light filter.
  • The sleep zone – keep your bedroom for sleep. Watching TV or using your phone in bed can lead to your brain associating such activities with the bedroom instead of sleep.
  • Relax – prepare your body and mind for sleep by taking time to relax before bed (ideally screen-free). Try having a bath and reading a book – ideally not work related!

Don’t Ignore Snoring

Snoring is typically regarded as something that everyone does and it isn’t an issue, but it can affect the quality of your sleep, as well as that of your partner.  Snoring may cause micro-wakings where you wake very briefly (you may not even notice) disrupting your sleep cycles, and it can reduce the amount of oxygen reaching your brain.

Some studies also suggest that obstructive sleep apnoea might reduce the bioavailability of nitric oxide.  We use nitric oxide for metabolism, muscle function and cardiovascular health, all of which may also affect your feeling of tiredness.

Align Your Sleep With Your Body Clock

The times that we sleep affect the quality of our sleep as well as the quantity.  Our body goes through daily hormone cycles which are important for our health.  When we use bright lights before bed, for example, we disturb this cycle.  In addition, having an irregular bedtime and waking time can disturb it.  Try to get up at the same time every day (even at weekends!) and time your bedtime accordingly.

Sleeping according to your circadian rhythm is a particular challenge to shift workers.  Practising the other techniques in this article may help you, but also make sure you get plenty of sleep on your days off to allow your body to get sufficient rest.

Avoid Eating Meals Close To Bedtime

Eating at regular times can also support the circadian rhythm, which in turn influences the gut microbiome, digestion and appetite-related hormones.  Try to eat three meals a day at regular times.

Timing your food isn’t just about the circadian rhythm though. Eating a large meal within a couple of hours of bedtime can affect sleep because your body is focusing on digestion instead of resting.

Lying down after eating may also contribute to acid reflux, or heartburn.  The signs of reflux are not always obvious due to a type known as silent reflux which reaches your throat without the heartburn symptoms.  Silent reflux may cause you a frequent need to clear your throat, hoarseness or dry cough.

Reduce Stimulation From Caffeine and Sugar Late in The Day

Drinking caffeine and eating sugary foods can put you on an energy rollercoaster.  They may be what you need to pick you up, but what happens when they ‘wear off’?  Yep, you feel tired again.  This rollercoaster can even affect sleep.

Caffeine affects receptors in the brain resulting in stimulation that can interfere with our sense of tiredness, as well as activation of the stress hormone cortisol and raised blood pressure.  A review by Gardiner, et al looking at 20 studies, found that total sleep was reduced by 2.8 minutes for every hour that caffeine was consumed before bedtime, and 0.2 minutes for every 1mg increase in caffeine dose.  They also found that people are more likely to wake up after falling asleep with caffeine in their system (and to be awake for longer); and to have reduced sleep efficiency.  They found a recommendation that coffee should be consumed no less than 8.8 hours before bedtime to avoid a reduction in total sleep, but black tea could be consumed at any time.  The closer to bedtime the coffee is consumed, the greater the effects.

Studies also suggest that stable blood sugar levels are associated with better quality sleep.  Most studies appear to have been carried out with individuals who have diabetes or pre-diabetes, but if you have a high simple-carb diet (sugar, white bread, white rice, etc), or have tried to cut carbs completely, this may be something to consider.  To support better blood sugar regulation, make sure you eat regular meals containing protein, fat and fibre alongside the carbohydrate.  Choose ‘complex carbs’ where you can (wholegrains not white-flour based products, for example).  If you need a snack you could try nuts and seeds, natural yoghurt with fruit, or, time-permitting, veg sticks with houmous.  If you need chocolate try a couple of pieces of 70%+ dark chocolate.

It should be noted that it isn’t just diet that affects blood sugar and sleep – health conditions and medications may also contribute.

Stay Properly Hydrated

Your body and brain are largely made up of water and we need to keep the water replenished.  The brain is particularly sensitive to changes in hydration levels.  Signs of mild dehydration include:

  • Brain fog
  • Fatigue
  • Headaches
  • Muscle cramps
  • Dizziness/light-headedness
  • Sunken eyes
  • Constipation
  • Thirst/dry mouth

It’s generally said that we need to aim for 2 litres per day but this is affected by the temperature of our environment, activity levels and our health.  A good guide is the colour of your urine – the lighter the better (but always clear may be a warning of overhydration).  If your urine is a darker colour (or smelly!), have a glass of water.

What you drink also matters.  Large amounts of caffeine during the day, especially after mid-afternoon can disturb sleep by keeping your cortisol levels raised – it’s that circadian rhythm again!  And, while drinking alcohol may help you get to sleep, it can reduce the quality of your sleep by disturbing your sleep cycles, contributing to snoring, and increasing nighttime waking.  Both caffeine and alcohol can have diuretic affects, making you need to urinate more which can contribute to dehydration.

Use Movement to Support Sleep

Exercise isn’t something we necessarily associate with sleep.  We hear statements about it boosting our energy levels, which doesn’t sound very restful!  So, how does it help sleep other than you feeling worn out after exertion?

Physical activity (not just “exercise”) can help to regulate your circadian rhythm by:

  • Increasing the hormone melatonin helping you get to sleep more quickly and sleep better.
  • Helping you to manage stress and improve mood, which can both influence sleep quality.
  • Helping to regulate body temperature.

Just 30 minutes exercise a day may be enough to help you sleep better.  If you can exercise outdoors, it can further support your melatonin and circadian rhythm.

Make sure you don’t do any high intensity exercise close to bedtime, as this could keep you awake.

Do You Need Help With Your Tiredness?

Nutritional Therapy isn’t just about food.  Using a functional medicine approach, I consider what is happening in your body in a more holistic way.  I consider your health, daily patterns and lifestyle factors, alongside nutritional intake to help you achieve your health goals.

If you are struggling with fatigue, book a free, no-obligation, 30-minute Initial Consultation with me to discuss your concerns and how Nutritional Therapy could help.

References/Further Reading

Important

Please note:

Alible Nutrition’s blog articles are for information purposes only.  They should not be used for diagnosis or as an alternative to medical advice.  If you have health concerns, please consult your GP or medical team in the first instance for diagnosis and any necessary medical intervention.

If you are considering taking nutritional supplements, please consult with a suitably qualified professional to ensure the supplement is appropriate for you.  This is especially important if you have any health conditions or are taking medications.

Nutritional Therapy is a complementary therapy that can be implemented alongside conventional medical interventions.  Please ensure your nutritional therapist is appropriately qualified and insured.

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