Poor sleep: What can I do about it?
"Did you sleep well?" This question is often asked at the breakfast table. Fortunately, many people can usually respond with "yes, wonderfully." Unfortunately, that’s not the case for everyone. There are many people who do not sleep well, and it's not just one bad night, but almost every night of poor sleep. Poor sleep can manifest in various ways. Maybe you can't fall asleep. Perhaps you do sleep, but you're always tired. Maybe you feel restless while sleeping. In any case, it is incredibly frustrating when poor sleep becomes the norm rather than the exception.
What is normal sleep and sleep duration?
Normal sleep is characterized by:
- Average duration of 7 to 8 hours
Quietly falling asleep and waking up relaxed - Waking up just before the alarm with a good rhythm
- No disturbances from heavy dreams that wake you up
- No physical activity during sleep
- Feeling awake and refreshed after a shower or cup of coffee
How does insomnia manifest?
This question might seem unnecessary, as it simply appears to be a lack of sleep. However, even with over ten hours of sleep, one can still experience "poor sleep." This can manifest as difficulty falling asleep, frequently waking up during the night, or even feeling tired upon waking. Extreme fatigue is very frustrating and negatively impacts all aspects of life. Work, study, and household tasks require considerable effort, and overall health may suffer. It may seem that sleeping more does not resolve the problem.
How common is fatigue?
Fatigue is a common complaint, affecting approximately 1% of those who visit their doctor. However, it is challenging to determine the underlying cause of fatigue. In about 20 to 30% of patients who present with fatigue, an underlying cause is actually identified.
What are the symptoms of fatigue?
With extreme fatigue, you feel persistently tired. In addition to fatigue, symptoms may include concentration issues, longer recovery time after activities, decreased enjoyment in pleasurable activities, slowed reaction time, forgetfulness, low mood, and overall lethargy. Extreme fatigue can have far-reaching effects on daily life.
What are the causes of fatigue?
Illnesses and side effects
Many different illnesses can result in fatigue. In some diseases, fatigue may be the only symptom. Fatigue occurs in conditions such as thyroid disorders, anemia, infectious diseases, cancer, systemic exertion intolerance disease (formerly known as chronic fatigue syndrome), and lung diseases. A food allergy, such as gluten intolerance, can also lead to fatigue.
Mental causes
Not only physical complaints can lead to fatigue. Mental conditions, such as burnout or stress, can also result in fatigue.
Pay attention to your nutrition
Are you always tired? Then take a good look at your diet. A fluctuating blood sugar level leads to significant fatigue. You can resolve this by eating fewer sugars and simple carbohydrates. Additionally, a lack of essential minerals, vitamins, and nutrients can also cause fatigue.
Daily rhythm
A good daily rhythm can help prevent poor sleep. Rhythm and routine are very important and can assist you in your struggle against fatigue.
Fatigue is a common complaint that can have both physical and mental causes. Extreme fatigue can negatively impact daily functioning and quality of life. It is important to take fatigue seriously and to seek out the underlying causes. A healthy lifestyle, including a balanced diet, a regular daily rhythm, and good sleep habits, can help reduce fatigue. If fatigue persists, it is advisable to consult a doctor to identify the specific cause and explore appropriate treatments.
Striving for a balance between physical and mental well-being is essential to combat fatigue and regain energy for a satisfying and productive life.