Does everyone else have this problem too? After having a baby 10 months ago, I’m the most tired I’ve ever been. Don’t get me wrong, parenthood is exhilarating and full of more love than I thought possible. But it comes with the oh-so-worth-it cost of feeling tired. All. The. Time.
I know many people struggle with being tired. The trick is to find what the issue might be for you, and then find your own individualized solution. I’m a big fan of trying one thing at a time to change behaviour, rather than trying to do everything in one go. Below are some reasons you might be tired, and how you could address them.
1. You have a medical problem
Gotta start with this one. Before I did Family Medicine, I had no idea how many issues can cause fatigue. From anemia to chronic diseases like diabetes, fatigue is a complex topic that requires some investigation. Further, mental health concerns like depression and anxiety are a big cause or contributor to feeling tired all the time.
The first step to figuring out why you’re so tired is to go see your primary care provider. They’ll ask you about your sleep, mood, and possible other symptoms that can help narrow the source of the problem for you. You deserve to feel better, and primary care providers are here to help.
2. You don’t sleep enough
Did you know you need 7-9 hours of sleep? Yes YOU. Here’s a table about how much sleep people need by age group. I just learned from this awesome interview with sleep expert Matt Walker that even one night a week of less sleep can mess with your brain. (Although that’s not going to stop me from working overnight shifts in Emerg.)
Of course, sometimes getting enough sleep isn’t possible. But if it’s within your control, aim for 7-9 hours a night.
3. You don’t sleep well
I recently heard that one of the ways to tell if your sleep quality is poor is if you’re able to nap in the morning. If so, there are lots of ways to improve the actual quality of your sleep.
The easiest and cheapest solution for me to get a better sleep has been a sleep mask and ear plugs that I bought from the dollar store. I initially bought them to be able to sleep in call rooms at the hospital (which are horribly loud and not at all dark). But now I use them every night.
Other ways to improve your sleep quality require some dedication. These include limiting your caffeine intake to before noon, limiting naps, reducing your alcohol consumption, and sticking to the exact same sleep schedule every day. My iPhone now reminds me to go to bed. It’s a start.
4. You’re dehydrated
It’s surprising how much a lack of fluids can make you feel so off. Mild dehydration affects physical and mental performance by increasing fatigue and reducing motivation. There are different numbers out there about how much to drink, but in general I drink water when I’m thirsty. I make it happen by always having my water bottle nearby.
5. You’re not moving around enough during the day
Have you ever spent a rainy day inside and found it really hard to sleep that night? Exercising is one of the best ways to make sure you’re tired at the end of the day. Exercise helps you fall asleep faster while also improving sleep quality. About 30 minutes a day of moderate aerobic exercise seems to be enough to have a positive effect.
Aside from helping with sleep, physical activity makes you feel more energetic. If you need help getting started, I find Nerd Fitness to be one of the best websites for beginners and for tips on exercising without a gym. (Not affiliated with them, although I am a nerd.)
I hope this post helps and good luck fighting the fatigue!
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