Sleep isn’t a luxury. Quality sleep is necessary for your body and mind to function optimally. Without enough sleep, your brain, immune system, metabolism, and mood may suffer. As your sleep debt grows, you may feel like you’re running on fumes.
But being constantly tired 一 even if you’re in bed sleeping for 7-9 hours 一 is frustrating.
At Integrative Medica, Jake Schmutz, NMD, and Joshua Hersh, NMD, know the importance of sleep and how difficult it can be to get quality sleep. That’s why we created this guide to pinpoint six potential causes of chronic fatigue.
1. Poor sleep quality
You might sleep long enough, but if it’s not quality sleep, you won’t feel your best. Assess your sleep patterns. Are you consistently getting enough sleep, and is it restorative sleep?
To feel fully rested, consider the quality and quantity of your sleep. Factors such as sleep apnea, insomnia, or restless leg syndrome can impact the quality of your rest, but so can hitting “watch next” too many times in front of the TV.
You can improve your sleep hygiene by going to bed at the same time every night, sleeping in a cool, dark room, and avoiding screens for 1-2 hours before bed. Aim for 7-9 hours each night.
Dehydration affects your body in countless ways, and energy levels are no exception. Even mild dehydration can impair bodily functions and lead to fatigue. Stay hydrated throughout the day and monitor your water intake, especially in warmer climates or if engaging in physical activity.
3. Nutritional deficiencies
If you don’t get adequate levels of vitamins and minerals 一 such as iron, vitamin D, or B12 一 from the food you eat, you’re at risk of feeling tired all the time. Nutrient-dense foods include dark leafy greens, berries, potatoes, and fortified foods.
Here at Integrative Medica, our team offers diet and lifestyle counseling to help you correct nutritional deficiencies as naturally as possible.
4. Stress, anxiety, and depression
If you’ve ever woken up in the middle of the night worrying, you know firsthand that stress and worry can quickly sabotage your sleep. Practice stress management techniques to help reduce your stress levels and improve your sleep quality.
In addition to chronic stress, anxiety and depression can also impact how long and how well you sleep.
5. Physical inactivity
It may seem like an oxymoron, but staying inactive can make you feel tired all the time. Regular physical activity can boost your energy levels and improve sleep quality.
Aim for about 150 minutes of exercise each week. Walking, biking, aerobics, dancing, and hiking are great ideas, but don’t exercise too close to bedtime. Morning sunlight helps regulate your circadian rhythm, so exercising first thing in the morning sun can help support your sleep.
6. Underlying health conditions
Health conditions, including thyroid disorders, diabetes, Lyme disease, and chronic fatigue syndrome, can contribute to fatigue. We work to pinpoint the source of your fatigue and then address the root cause.
For example, if a thyroid disorder makes you feel tired all of the time, Drs. Schmutz and Hersh may suggest lifestyle changes in conjunction with medications, radioiodine treatment, or thyroid surgery in severe cases.
On the other hand, you may benefit from ozone therapy, intravenous therapy, or stem cell therapy for Lyme disease.
Get the sleep you deserve
Always being tired can make everyday tasks exhausting, but you’re not on this journey alone. Our team can help you get the rest you need; the first step is finding out why you’re always tired.
We may review the results of tests, such as adrenal tests, and formulate a plan that may include botanical medicines, supplements, nutritional IV therapy, or other holistically minded therapies.
Whether you’re dealing with less-than-optimal lifestyle habits, underlying conditions, or nutritional deficiencies, we can help get you back on track. Call Integrative Medica to schedule an appointment here in our Salt Lake City, Utah, office, or book your visit online today.