I have been feeling very tired for some time, what can I do?
20-year-old woman
Hello, for some time I would say at least 1 month not more I always feel a great tiredness in spite of the fact that I sleep minimum 8 hours per night sometimes the tiredness is very intense (I could continue to sleep) and other times just enough to be disturbing and sometimes I am not tired.
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Naji-tom Samaha · 2 years ago
Good morning, ma'am,
In your opinion, are there any possible causes for this? New work schedule, more difficult period, anxiety, change in diet?
Do you take naps during the day? How much coffee or caffeinated drinks do you drink per day?
Thank you for your time!
20-year-old woman · 2 years ago
Hello, I have no new schedule but I have a lot of anxiety and I wake up several times during the night and I don't take naps during the day and I don't drink any caffeinated beverages and I don't do any physical exercise (some people told me that it would be important to do so) and as far as food is concerned I don't eat very well and I have a smaller appetite than before and when I sleep I leave the television on and my curtains open to let the morning light in
Naji-tom Samaha · 2 years ago
Thanks for the feedback!
Anxiety, a sedentary lifestyle (not being physically active), poor sleep hygiene and an unhealthy diet can all affect sleep quality. There are many things that can be done to improve your situation, but you will need to be patient and incorporate them into your routine gradually.
Exercise: I am not asking you to start weight training or run a marathon, but I strongly suggest moderate intensity physical activity for 30 minutes each day. This can be gardening, active walking, biking, whatever activity you enjoy. Just 30 to 45 minutes a day will bring significant benefits :)
Diet: We recommend a Mediterranean diet: lots of fruits and vegetables, more fish than red meat, of course if you can. The Canadian food guide is very well designed and easy to read! If not, a consultation with a nutritionist can help you develop a realistic eating plan for you. Most group insurances cover this type of consultation.
Insomnia: The most important thing is to look at non-pharmacological measures to improve sleep hygiene and quality. Here are some of them:
- At least 1 hour before bedtime, turn off any type of screen: computer, phone, TV, and handheld readers too. Most of them emit a type of light that is stimulating.
- Regardless of bedtime, I suggest getting up at the same time each day, which will help establish a sleep routine eventually.
- Keep the bedroom for sleeping and intimacy only. No reading, work, or TV in bed. This way, the body will associate the bedroom with sleep as soon as you enter it.
- Avoid naps during the day, and avoid stimulants like coffee as much as possible, especially in the afternoon.
- If you have been in bed for 15 minutes and are not falling asleep, I suggest you get up, go to the kitchen or living room for a few minutes, and then return to the bedroom. This can have a reset effect.
- If you have a lot of worries, write them down in a notebook or journal at night, so you can be reassured that they won't be forgotten and that you can address them the next morning
As for your anxiety, fatigue and poor sleep, I strongly suggest consulting a psychologist or psychotherapist. Cognitive behavioral therapy can help you better meet and manage this anxiety.
I know that all of this can be quite a lot of advice, but I invite you to take some and leave some depending on your condition, and to incorporate them very gradually, at your own pace.
I hope I've been helpful to you, so don't hesitate if you have any other questions!
Tom Samaha, pharmacist
20-year-old woman · 2 years ago
Thank you very much all this helps me a lot🙂 have a nice day
Naji-tom Samaha · 2 years ago
With pleasure, good day to you too!
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