Tired Of Being Tired?
Being tired often not only zaps your brain cells and energy level at the moment – it
can also be a sign that your body is in need of some serious and immediate
attention. Unlike the illness known as Chronic Fatigue Syndrome, which can
be manifested by headache, tender lymph nodes, weakness, muscle and joint aches
and an inability to concentrate, the feeling I’m referring to here is
just plain old tiredness. It is a symptom that affects both body and mind.
It slows reflexes and reduces function in your day-to-day life.
Staying tired, washed out or exhausted too long can lead to other problems…some
serious…so let’s nip it in the bud right now!
American families are so much busier than they used to be. Often both parents
are working and there is too much to do in every 24 hours. There is not enough
time for sleep and not much time to cook balanced meals. No wonder they feel tired so often.
I see my daughter-in-law….three children, a husband, a job, takes care
of the house, attends school functions for the children when needed, and cooks
for the family. Yes, my son helps out but he also has a job, helps with the
children, takes care of the yard and is on the go with errands. This is very
typical of households today.
Then there are also those who are not overworked or stressed out but they
still feel tired all the time. It’s hard for them to get up in the morning…some
can’t sleep at night so they wake up tired and remain tired all day.
General Reasons For Tiredness Are:
(You may not be able to change your life style this very moment, so here are
some things you can do to compensate until then. Listed are ways to fight that
never ending tired feeling.)
There are two parts to “not enough sleep.” They are not enough
hours to sleep and insomnia.
NOT ENOUGH SLEEP: If you feel you can’t find enough hours to sleep…better
rethink it. Find some way to get that extra hour or two. In general the body
needs about eight hours each night to repair itself for the next day and more
so for a long range healthy, longer life. If you wake up feeling groggy instead
of refreshed, you’re not getting enough sleep. If you feel sleepy during
the day or yawn (off and on) all day you are not getting enough sleep. Don’t
minimize the importance of enough sleep, as it will affect your body…anywhere
from feeling tired all day to dark circles under the eyes to a breakdown in
the immune system which can lead to illnesses.
INSOMNIA: Insomnia is not only difficulty in falling asleep but also difficulty
in staying asleep or sleeping soundly. There can be many causes, and if you
cannot solve it on your own please check with your doctor and find out why.
Without enough sleep other problems could arise. A lack of calcium and magnesium
can cause you to wake up after a few hours and not be able to return to sleep.
Here’s what you should check out. Are you on medication that causes
the problem? If it’s a short term medication I wouldn’t worry too
much, but if you are on a life style medication, see your doctor… you
must have your sleep. At least three times a week work up a sweat…could
be just by taking a fast walk. Don’t drink regular coffee after 3 PM.
Do not drink more than an ounce of liquor or one glass of wine…too much
liquor at night can easily put you to sleep but can also cause you to wake
up several times during the night. Make sure you are getting enough “good
You are missing out on important vitamins, minerals and trace minerals. If
you can’t get all your nutrition from your food intake, then add supplements,
especially a good multi-vitamin. Make sure you get enough Vitamin A, lots of
Vitamin B-Complex, Folic Acid, Vitamin C and D, Iron, Magnesium, Manganese
and Fiber. Try to eat more vegetables and fruits. The body needs carbohydrates….this
means the latest low-carbohydrate fad diet can cause energy levels to drop…end
result is a lack of energy.
Cut out anything with caffeine after 3 PM. This includes soft drinks, too.
Best to have only one cup of coffee AM, and take an energy building nutritional supplement.
|| Worry and Stress for any reason:
Worry and stress itself keeps many people awake. It’s easy to say and
not always possible to do, but try to get rid of these two sleep enemies. If
you cannot – and you really feel stressed out all day, try taking a natural
sleep aid short term to get you through the issues. You should not discard
the old saying that a glass (or half glass) of milk before bed will put you
to sleep. Milk contains the amino acid, L-tryptophan, which has been shown
to induce sleep.
At times people complain of feeling tired when it’s really something else altogether, a feeling of unease.
If it has gotten to this stage (and sometimes we don’t realize
it) see your doctor for advice – it is not a trivial trip to the doctor.
It could very well give you a healthier, longer life.
A little bit of exercise in the evening and a warm bath can help you sleep.
But don’t overdo exercise at this time of the day. A short walk will
do. Regular exercise can be done earlier in the day at least three times a
week. Physical exercise is known to improve fitness, health and well-being,
reduce stress and boost energy level as well as to help you sleep.
||Boredom – not having enough to do:
Yes, boredom can cause sleepless nights. Not having enough to do for whatever
reason can be worrisome and lonely. Get more exercise – even walks are
helpful – and take the aggressive move to contact more people and develop
new relationships. Join a church, temple, mosque, or volunteer for a good cause
even if it’s a few hours a week. You will be “de-bored” in
no time at all.
How much IS too much alcohol? Well it depends on your body and what your doctor
tells you. If you have sleeping problems too much alcohol may “knock
you out” but it can also be the cause of waking up several times a night.
Alcohol is a depressant drug that slows the nervous system which makes insomnia
more likely. Some doctors agree that one drink (1oz) per night or one glass
of wine is OK.
Serious overweight keeps you from being as active as you should be. The weight
itself could cause tiredness. Don’t be discouraged if you have lots to
lose. Think in terms of a year and see what you need to lose each month to
reach your goal...you have your whole life ahead of you…it’s worth
it for many reasons.
Don’t forget to consider the side effects of any medication you may
be taking. Some medications can cause you to stay awake and could actually
be the cause of your fatigue. Ask your doctor or pharmacist about any medication
you are taking, if you are fatigued.
|| Not drinking enough water:
When dehydrated you feel sluggish. The body needs 8 glasses of water or liquids…juices
count….to keep top energy. A doctor said recently that “we don’t
need 8 glasses of water per day…that the body will take it from other
parts of the body”. He certainly does not have our health in mind…that’s
exactly what we DON’T want…all parts of our body need water in
order not to feel tired or sluggish.
|| Eating too little protein:
Protein helps keep energy level high and organs functioning. Eat more meat,
fish, milk, eggs. Soybeans or legumes are good protein too.
|| Not enough carbohydrates:
Carbohydrates keep the blood sugars in check, gives immediate energy which
helps keep you awake all day. Eat more whole grains, honey, fruits and vegetables.
Can the low-carb fad diet for several reasons!
I hope you will find a way to sit down, put your feet up and do nothing but
relax more often. Even a quiet 10 or 15 minute relaxation time (or nap) can “heal” your
body for the moment. I often will sit in a comfortable chair for 10 minutes – my
goal being to relax every muscle in my body…it’s amazing how tense
the muscles are when you first sit down…what a difference after the 10
minutes. My favorite way is to totally unwind and relax in a tub of hot water
with my Relaxing Soak. I lay back and let the hot water and spa soak pamper
my mind, body, and spirit. If you always take showers you are missing out on
this wonderful healthy hydro-therapy.