Do you suffer from strong possibility despite getting enough sleep? Here you can find out the most common causes and possible solutions for a healthy night’s sleep.
Do you always feel tired & without energy? Do you hardly get out of bed after waking up or do you feel powerless during the day?
A lack of sleep is often a reason for this – but there are also other causes that make us tired despite getting enough night’s sleep. Here’s what you can do about it.
Index
7 possible causes of long-term fatigue
Fatigue is a protective mechanism of the body – it shows us that we need to recharge our batteries & should rest.
So if you are always tired, it often has physical causes. The following reasons often trigger permanent fatigue:
1: Lack of sleep quality despite enough sleep
In addition to the optimal length of sleep , quality is also crucial. Restless sleep lacks the important deep sleep phases in which the body regenerates.
Often, poor sleep hygiene is responsible for falling asleep problems and light sleep. In the next section you can read about the measures you can take to improve your sleep rhythm.
2: Vitamin & iron deficiencies lead to a lack of energy
Women in particular often suffer from iron deficiency , which is one of the most common deficiency symptoms in Germany. This can lead to (chronic) anemia, which means that the body is supplied with less oxygen.
Therefore, pay attention to a diet rich in iron (meat, vegetables, bread) and have the values checked regularly by your doctor.
A deficiency in other vitamins such as folic acid or B12 can also weaken the body – they should be checked regularly.
If in doubt, talk to a professional and he will carry out the necessary tests.
3: Illnesses, allergies and medication make you tired
You probably know this: With the flu, you can hardly get out of bed and need a lot of rest. The body needs a lot of rest and – unsurprisingly – enough sleep for immune defense.
The same applies to other illnesses that are less obvious but constantly put a strain on the immune system: chronic illnesses like diabetes, allergies like hay fever or the use of certain medications.
Only an examination by a specialist will help here. Self-diagnoses or advice on the Internet are of little help here.
4: Thyroid problems cause exhaustion
The thyroid gland produces important hormones that influence the functioning of our body (e.g. the speed of the pulse).
With an underactive thyroid, the heart rate drops, which can lead to fatigue. Conversely, an overactive thyroid can lead to energy gaps, as the cells then consume an unnecessarily large amount of oxygen.
This exhausts the body and we feel dull and limp.
5: Undiscovered sleep disorders
Often it is not a lack of sleep hygiene but rather serious sleep disorders that are the reason for poor sleep quality. Sleep apnea, in particular, makes healthy sleep almost impossible.
During sleep, breathing stops and there is a lack of oxygen in the body. Affected people gasp for breath and wake up stressed.
Sometimes, however, it can also happen that those affected do not even notice the breathing pauses and continue to sleep. The body itself is nonetheless in a state of alarm and cannot recover.
6: The psyche also has an influence on tiredness
Loss of drive, stress and illnesses such as depression can always make us tired. The body’s hormonal balance is going crazy and no longer allows it to rest sufficiently.
Despite getting enough sleep, you never feel completely rested. Chronic stress states also demand a lot from the body and consume the available energy. The result: You constantly feel drained and tired.
7: Obesity and the wrong diet can lead to long-term fatigue
A lack of exercise and an untrained body increase the risk of sleep disorders. Countless substances are released during exercise that improve well-being and sleep.
Even if one of the reasons above is the main cause, an unhealthy lifestyle can make the negative symptoms worse.
It’s best to get regular exercise, drink enough water, and avoid unhealthy foods.
Note: Of course, stimulants such as cigarettes or coffee also have a negative impact on sleep. Even if you only drink caffeinated drinks in the morning, you can use them to change your sleep rhythm.
If you are always tired, it is best to skip the coffee – the quality of sleep may then automatically improve.
Always tired – you can do that yourself
Many causes can only be solved with the help of a doctor. Even if you only have one suspicion, it is worth checking (interview, blood tests, health check or a night in the sleep laboratory).
You can rarely get rid of an undiscovered disease without professional help.
- Regardless of this, you can already do something today to improve your sleep quality. You will definitely feel the positive effects.
- Many completely healthy people also often do not have a regular sleep rhythm or do not pay sufficient attention to personal sleep hygiene.
This can aggravate or even trigger negative symptoms. Even in the case of a serious illness or under medical supervision, consistent sleep hygiene is therefore a must for a healthy night’s sleep.
This will noticeably improve your sleep hygiene
Note: You will find numerous guides and articles with tips for healthy sleep in our Better Sleeping section . The following sections summarize the most important things.
Step 1: start observing your sleep
As the first important step, you can ask yourself the following question:
How well do i sleep
This question is more difficult to answer than it seems at first glance.
Know your sleeping habits (and be honest)
Very few people observe their sleep regularly and consciously. Or can you answer the following questions off the cuff?
- What time do I go to bed & when do I wake up? Do you always fall asleep at the same time or do you catch up on the lack of sleep on the weekend?
- How long do I sleep on average? Is your sleep quota within the recommendations for an optimal sleep duration or do you sleep too little or too much ?
- Can I switch off before going to bed? Work or other worries should not be taken into the bedroom – otherwise they will deteriorate the quality.
- How do I usually feel after waking up? Are you rested or tense? Did you dream Did you wake up several times during the night or were you able to sleep through the night?
If you cannot answer some of the questions, then you are not alone: very few people take enough time in a stressful everyday life to be aware of their sleep.
But there is a simple solution to this:
Document your sleep for some time
When you wake up, take 5 minutes to write down all of your thoughts about the night before.
- You can keep a sleep diary or simply use one of the numerous sleep apps. If you are in a real hurry, just write down the most important thoughts on your smartphone.
- And don’t worry: you don’t have to do this until the end of your life – 1-2 weeks are usually enough to get a better overview of your own sleeping habits.
Then you can see at a glance, for example, how regularly you go to bed or on which days you neglect to sleep (and can address the problem).
Tip: Such a sleep diary is not only for you personally, but also for your doctor. It is best to start with your notes before the consultation.
In many cases, simply observing them reveals undetected sleep disorders.
Step 2: improve the quality of sleep
Once you have learned more about your sleep, you can actively improve it.
- For example, if you wake up several times a night because the outside noise is waking you up, make sure the bedroom is quiet.
- If you wake up tense every morning, the wrong pillow or mattress may be to blame for poor sleep.
- If you have trouble falling asleep in the evening because your thoughts cannot calm down, relaxation exercises or meditation can help.
Of course, these are just examples in which the solution to the problem is quite clear.
Possibly the reason for poor sleep and persistent tiredness is also a combination of many factors such as poor sleep hygiene, an uncomfortable mattress and a lot of stress in everyday life.
In such a case, it is best to start by creating a sleeping environment.
Step 3: setting up the bedroom for perfect sleep
It doesn’t hurt to take a close look at your own bedroom and make sure that nothing stands in the way of healthy sleep.
- The room should be as dark as possible so that the sleep hormone melatonin can form. If there is light in the room, it can influence the body even with closed eyes.
- Noise and noise have to stay outside. Noise pollution is a common cause of sleep problems, especially in cities. Earplugs or noise protection curtains (also opaque) help here.
- Mattress & pillow should support the body. Otherwise there is a risk of tension and restless sleep. You spend several hours on it every day, so don’t save here.
- You should feel comfortable in the bedroom. Relocate furniture or experiment with bed orientation . A feeling of security and security plays a major role in healthy sleep.
In addition to the furnishings themselves, other things also count, such as temperature or humidity. Too much draft can also have a negative effect on sleep – so do not place your bed directly between the door and window.
Tip: You will find even more tips for furnishing the bedroom in our section .
Step 4: a bedtime sleep ritual
One of the most effective “secrets” for better sleep is the right ritual in the evening.
- Our body loves regularity – a ritual helps it to prepare for falling asleep and to “shut down” the body functions.
- Almost anything is suitable as a bedtime routine: relaxation exercises, a diary & or just reading a book for a few minutes.
It may be enough to switch off consciously – quite literally: Avoid glaring screens (televisions, laptops) and ban all smartphones from the bedroom .
- A normal alarm clock is sufficient for getting up the next morning, which does not tempt you to chat and surf the Internet late at night.
- But even without the Internet, the blue light on the displays keeps us awake – the body produces fewer sleep hormones & doesn’t rest .
Researchers at Harvard University recommend avoiding smartphone gimmicks up to 3 hours before sleep – very few of us have that much discipline.
However, less time may be enough.
So leave your cell phone on the kitchen table and read an exciting book instead.
Note: You can find more articles on current scientific findings in our sleep research section .
Step 5: Keep yourself healthy – even during the day
Nowadays no one is surprised that sport and a healthy diet stimulate the hormonal balance and thus bring more energy.
- And so a healthy body also helps with sleep. People who are active during the day fall asleep faster & usually have a higher quality of sleep.
- A lot of exercise also protects against obesity (a common trigger of sleep disorders ) and poor posture, which can lead to tension in the long term.
If you already suffer from painful tension, targeted training can improve your well-being.
- Massages or yoga are ideal for permanently improving posture and correcting misalignments.
- With the help of a fascia roller , you can also massage stiff areas in a targeted manner – without an expensive visit to the massage parlor.
Note: If you are already suffering from serious back pain, only a visit to a specialist such as a doctor or a physiotherapist will help. They can put together a tailor-made training program for you.
Summary: This helps against constant tiredness
All of the steps from above can help you significantly improve the quality of your sleep.
And luckily, you don’t have to get every single one of them perfect – it’s best to just start by tracking your sleep.
- This first – and most important – step will help you learn more about your sleeping habits. In most cases it will quickly become clear which screws you need to turn.
- I would also like to encourage you to read the articles on this page carefully. You will find lots of valuable tips here – and one of them is sure to work for you & your personal needs.
It’s best to browse through our guides or set a bookmark ( CTRL + D ) to come back later.
I hope this article has been useful. Please recommend it to other people and acquaintances in order to support this site.
I created Sleep Knowledge to share my interests and experiences on healthy sleeping with others. On this page I am therefore dealing with interesting questions about the optimal night’s sleep & everything else that goes with it.