Battling Fatigue: Reclaiming Energy, Overcoming Daytime Sleepiness

Feeling tired all the time is known as fatigue, which is a lingering tiredness that is constant and limiting. It is similar to how you feel when you have the flu or have missed a lot of sleep. Fatigue can be caused by a range of factors, from lifestyle choices to underlying medical conditions. It is important to identify the cause of your fatigue so that you can address it effectively.

Sleep disorders

Some major types of sleep disorders include:

• Insomnia: This is the most common sleep disorder, affecting about one-third of adults. It involves difficulty falling or staying asleep.
• Sleep apnea: A breathing disorder characterised by pauses in breathing during sleep, often resulting in snoring and gasping for air. This can be caused by blockages in the airways, leading to low blood oxygen levels.
• Restless leg syndrome (RLS): This disorder is associated with tingling or prickly sensations in the legs, along with a compelling urge to move them.
• Hypersomnia: Individuals with hypersomnia are unable to stay awake during the day and may experience extreme daytime sleepiness.
• Circadian rhythm disorders: These are problems with the sleep-wake cycle, making it difficult to fall asleep and wake up at the right times.
• Parasomnia: This involves unusual behaviours during sleep, such as walking, talking, or eating.

It is important to note that sleep disorders can have significant consequences on overall health and well-being. Lack of sleep or poor sleep quality can lead to fatigue, decreased energy, irritability, and problems with focus and decision-making. Sleep disorders are often linked to mental health conditions like depression and anxiety, with the conditions sometimes causing and sometimes being caused by sleep problems.

Dietary choices

Eat Regular Meals and Healthy Snacks

Consuming regular meals and healthy snacks throughout the day can help maintain energy levels. Aim to eat something nutritious every 3 to 4 hours instead of a large meal less frequently. This helps keep your body energised and ensures a consistent supply of nutrients to support your body's critical processes.

Choose Nutritious Foods

Opt for a diet rich in nutrient-dense foods such as fruits, vegetables, legumes, whole grains, and healthy protein sources. These foods provide your body with essential vitamins, minerals, and antioxidants, which contribute to overall health and energy levels. For example, iron-rich foods such as spinach, broccoli, and red meat can help combat iron deficiency anaemia, a common cause of fatigue.

Stay Hydrated

Drinking plenty of water is crucial for maintaining energy levels. Dehydration can lead to lower energy and decreased concentration. Aim to drink enough water throughout the day to keep your body and mind energised and functioning optimally.

Limit Caffeine and Alcohol Intake

While caffeine may provide a temporary energy boost, over-reliance on caffeinated beverages can disrupt your sleep and contribute to fatigue. Limit your caffeine intake, especially later in the day, to improve your sleep quality and reduce fatigue. Similarly, alcohol can negatively impact your sleep and energy levels. Consume alcohol in moderation, if at all, and avoid it close to bedtime to optimise your sleep and energy levels.

Avoid Ultra-Processed Foods

Diets high in ultra-processed foods and added sugars can impair energy levels. Reducing your intake of processed snacks, sugary drinks, and foods high in added sugars can help improve fatigue and support healthy sleep patterns.

Manage Weight and Eating Disorders

Weight issues and eating disorders can contribute to fatigue. Maintaining a healthy weight and addressing any underlying eating disorders can help improve energy levels and overall well-being.

Identify Food Allergies and Intolerances

Hidden food intolerances or allergies can cause fatigue. If you suspect food allergies or intolerances, consider an elimination diet or consult your doctor about food allergy testing. Identifying and eliminating problematic foods can help improve your energy levels and overall health.

Take Supplements if Needed

In some cases, nutrient deficiencies may be the cause of fatigue. Consult your healthcare provider to determine if you need to supplement your diet with specific vitamins or minerals. For example, vitamin D or vitamin B12 deficiencies are often linked to fatigue. Addressing these deficiencies through diet or supplementation can help improve your energy levels.

Lifestyle factors

• Sleep: Aim for 7-9 hours of sleep each night. Maintain a consistent sleep schedule by going to bed and waking up at the same time every day. Avoid taking long naps (over 30 minutes) late in the day, as they can disrupt your nighttime sleep.
• Diet: Eat a balanced diet rich in fruits, vegetables, whole grains, and fatty fish, while limiting ultra-processed foods and added sugars. Avoid excessive caffeine intake, especially close to bedtime, as it can disrupt your sleep. Alcohol consumption should also be moderated or avoided, as it can negatively impact your sleep quality and energy levels.
• Exercise: Regular physical activity can boost your energy levels. Start with a small amount of exercise and gradually increase it over time. Even a 15-minute walk can give you an energy boost. However, be mindful not to over-exert yourself, as overdoing exercise without proper rest can lead to stress and fatigue.
• Stress Management: Stress can contribute to fatigue. Incorporate stress-reducing activities into your daily routine, such as yoga, meditation, deep breathing, or socialising with friends.
• Weight Management: Excess weight can be exhausting and put strain on your heart, leading to fatigue. Losing weight through a combination of healthy eating and regular exercise can help increase your energy levels.
• Hydration: Dehydration can cause fatigue. Ensure you're drinking enough water throughout the day to stay hydrated and maintain optimal energy levels.

Underlying health conditions

Feeling tired all the time could be a sign of an underlying health condition. If you are experiencing chronic fatigue, it is important to visit your doctor to discuss your symptoms and get a diagnosis. Here are some underlying health conditions that could be causing your fatigue:

Chronic Fatigue Syndrome (CFS)

Also known as myalgic encephalomyelitis (ME), CFS is a condition characterised by severe fatigue lasting six months or longer that is not related to other diseases or conditions. People with CFS experience extreme fatigue that does not improve with rest, as well as problems with sleep, memory, concentration, pain, dizziness, sore throat, and tender lymph nodes.

Sleep Disorders

Sleep disorders, such as insomnia, sleep apnea, narcolepsy, restless leg syndrome, and REM sleep behaviour disorder, can disrupt or prevent restorative sleep, leading to chronic fatigue.

Mental Health Conditions

Mental health conditions such as depression, anxiety, post-traumatic stress disorder (PTSD), and seasonal affective disorder can cause chronic fatigue. These conditions may make it difficult to perform daily activities and can be accompanied by other symptoms such as nervousness, irritability, and lack of motivation.

Heart and Lung Problems

Cardiovascular and lung conditions such as postural orthostatic tachycardia syndrome (POTS), chronic obstructive pulmonary disease (COPD), and congestive heart failure can lead to fatigue.

Autoimmune Disorders

Autoimmune diseases such as multiple sclerosis (MS), rheumatoid arthritis, and Sjögren's syndrome often include fatigue as one of their symptoms.

Endocrine System Problems

Issues with the endocrine system, which is responsible for producing hormones, can lead to fatigue. Hypothyroidism, or an underactive thyroid, is a common cause of fatigue.

Anemia and Vitamin Deficiencies

Anemia, as well as deficiencies in vitamins such as D, B12, riboflavin (B2), pantothenic acid (B5), and pyridoxine (B6) are often responsible for fatigue.

Chronic Diseases

Chronic diseases such as diabetes, heart disease, kidney disease, liver disease, thyroid disease, and fibromyalgia can contribute to fatigue.

Infections

Infections ranging from the flu to HIV can cause fatigue. Mononucleosis and COVID-19 are also known to lead to long-lasting tiredness.

Cancer

Cancer and its treatments, such as chemotherapy and radiation, can cause severe fatigue.

Other Factors

In addition to underlying health conditions, fatigue can be caused by lifestyle factors such as diet, exercise, stress, and sleep habits. It is important to address these factors and make healthy changes where necessary to improve your energy levels.

Mental health

There are many reasons why you might be feeling tired all the time, and some of them are related to your mental health.

Depression

Depression is a common cause of fatigue. It is often linked with disturbed sleep, which can significantly contribute to tiredness. While some people with depression may have difficulty falling or staying asleep, others may oversleep. Both of these sleep disturbances can leave you feeling apathetic and sluggish. Other symptoms associated with depression include:

• Changes in appetite and/or weight
• Difficulty thinking, concentrating, or making decisions
• Feelings of guilt or worthlessness
• Lack of interest in activities normally enjoyed
• Persistent sad, anxious, or “empty” mood
• Thoughts of death or suicide

Anxiety

Anxiety disorders are also often associated with fatigue and sleep disturbances. Sleep deprivation may contribute to feelings of anxiety, creating a cycle of anxiety and sleeplessness, which can be difficult to manage. Some common anxiety disorders that may be associated with sleep disruptions and fatigue include:

• Generalized anxiety disorder (GAD)
• Social anxiety disorder (SAD)
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
• Panic disorder
• Specific phobias

Stress

Chronic stress can lead to fatigue and, in some cases, stress-related exhaustion disorder (ED). It can also cause structural and functional changes in the brain and lead to chronic inflammation, contributing to symptoms such as fatigue.

Bipolar Disorder

Bipolar disorder is characterised by extreme shifts in mood, energy, and activity. Insomnia, nightmares, and erratic sleep-wake cycles are common among people with bipolar disorder, contributing to fatigue and general tiredness.

Attention-Deficit/Hyperactivity Disorder (ADHD)

ADHD is a common psychiatric condition associated with a variety of sleep disturbances that can contribute to daytime sleepiness. Many of the medications used to treat ADHD can also impact sleep.

Chronic Fatigue Syndrome

Chronic fatigue syndrome, or myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), is characterised by a reduction in the ability to engage in activities, along with profound fatigue. It is often accompanied by unrefreshing sleep, cognitive issues, and changes in blood pressure and pulse.

Other Factors

In addition to these mental health conditions, there are other factors that can contribute to fatigue and are related to mental health:

• Sleep deprivation: Not getting enough sleep or having poor sleep quality can lead to fatigue and affect your mental health.
• Diet and nutrition: A lack of proper nutrition can lead to fatigue and impact your mental health.
• Substance use: Misuse of substances, such as alcohol or drugs, can contribute to fatigue and negatively impact mental health.
• Physical health conditions: Certain physical health issues, such as thyroid problems, autoimmune disorders, or sleep apnea, can result in fatigue and are often linked to mental health concerns.

If you are experiencing persistent fatigue and tiredness, it is important to seek a proper diagnosis from a healthcare professional. They can help determine the underlying causes and provide guidance on managing your symptoms.

Frequently asked questions