If a good night’s sleep isn’t enough to stave off your exhaustion, you may be suffering from chronic tiredness
Tiredness impacts us all. Whether it’s a bad night’s sleep or an early start, it’s normal to feel sleepy when you first wake up, especially as the weather gets colder and darker.
However, if your exhaustion plagues you throughout the day, regardless of how well you’ve slept, it can be a cause for concern. According to the National Institute of Health and Care Excellence, Chronic Fatigue Syndrome (CFS) impacts around 250,000 people in England and Wales alone, and can have a devastating impact on your daily wellness.
But what exactly is chronic tiredness, and what can you do to fight the constant fatigue? Let’s take a closer look.
What is chronic fatigue?
Unlike the tiredness that comes from a single sleepless night or a busy day, chronic fatigue is consistent, often unrelenting. It may be related to medical conditions, such as Chronic Fatigue Syndrome (CFS) or anaemia, or it may stem from lifestyle factors like prolonged stress, poor diet, or lack of physical activity.
If you think you may be suffering from chronic tiredness, there are several steps you can take to try and improve your symptoms and boost your energy levels.
Seek out medical support
If you find yourself perpetually tired without an apparent reason, the first step should be consulting a healthcare professional. Conditions like hypothyroidism, sleep apnoea, anaemia, diabetes, heart disease, and CFS, among others, can be underlying causes. A thorough evaluation and relevant tests can help pinpoint any medical reasons for your fatigue.
Improve sleep hygiene
A foundation of combating chronic fatigue lies in ensuring restorative sleep. For this, consistency is key. Establish a regular sleep routine by going to bed and waking up at the same time daily. Your bedroom should be dark, quiet, and cool. Consider using blackout curtains, earplugs, or white noise machines.
Screen time can also be detrimental to good sleep. Phones, tablets, and computers can emit a blue light that can interfere with the production of melatonin, the sleep hormone. For at least an hour before bed, aim to avoid screens. Instead, incorporate relaxation techniques into your evening, such as deep breathing, meditation, or progressive muscle relaxation, to unwind before sleep.
Evaluate your diet and hydration
Consuming a varied diet rich in whole foods like vegetables, fruits, lean proteins, and whole grains can sustain energy levels. You should try to avoid excessive sugar and processed foods, and stay hydrated. Even mild dehydration can cause fatigue, so ensure you drink enough water throughout the day.
You should also be wary of the amount of caffeine you’re consuming. While it may provide a short-term energy boost, excessive caffeine can interfere with sleep and lead to a crash later.
Incorporate exercise into your routine
Though it might seem counterintuitive, regular exercise can boost energy levels. If fitness is new to you, make sure to start with lighter activities like gentle yoga or walking, and gradually increase intensity. Exercise releases endorphins, improves circulation, and can enhance sleep quality. If possible, try to exercise earlier in the day rather than in the evening, as this can make it more difficult to fall asleep.
Manage your stress levels
Chronic stress can be a significant contributor to fatigue. Incorporating stress-reducing activities like mindfulness, meditation, deep breathing exercises, or even hobbies can make a noticeable difference in energy levels. And of course, speak to a mental health professional if you feel you need further support for stress and anxiety.
Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth range today and find your nearest stockist here.