FROM THE GP’S SURGERY
TIREDNESS is often a feature of our fast-paced modern lives. Feeling tired all the time is draining and can have a real impact on your quality of life.
There can be many medical explanations for tiredness. However, before worrying that there is something medically wrong, it is important to first examine your own sleeping habits. Our sleep pattern is regulated by the circadian rhythm, an evolutionary clock that tells us to be up when it’s light and asleep when it’s dark. In the past, this natural rhythm helped us make the most of daylight hours.
These days our natural rhythm is often confused. Electronic devices keep us ‘switched on’ for longer. The blue light they omit has been shown to disrupt our sleep cycle. Stimulants such as caffeine, alcohol and nicotine, can also interfere with our natural sleep/wake cycle. Reduce your intake, especially in the hours before bed.
‘Flexible working’ can cause us not to switch off – checking emails late at night or at weekends can make our minds race.
There are some simple but effective techniques for getting a better night’s sleep, these include:
Sticking to a schedule – set yourself a bed time and try and stick to it.
Plan – if you are someone whose mind races when trying to get to sleep, make a list of what’s worrying you before you go to bed and put it to one side.
Regular exercise – will help to naturally tire you out.
Tidy up – try to make your bedroom as restful as possible and keep the temperature between 18-20 Celsius.
Mindfulness – techniques such as deep breathing or meditation can help to quieten your mind to prepare your body for sleep.
If making lifestyle changes doesn’t work after a month, it is time to see your GP. They will be able to talk to you about your lifestyle and look at what other reasons could be causing your fatigue.
Iron deficiency anaemia is the most common nutritional deficiency and can cause you to feel fatigued. It is particularly prevalent in women having heavy periods and those who have a restricted or poor diet. Folate anaemia or a vitamin B12 can also cause you to feel tired all the time.
An underactive thyroid can cause you to feel fatigued.
An allergy to gluten (also known as Coeliac’s disease) could be another culprit. As well as fatigue, coeliac can cause weight loss, bloating and bowel habit changes.
In overweight people, and those who smoke or drink heavily, sleep apnoea is a common cause of tiredness. It causes the windpipe to become compromised when you’re lying down/asleep and will cause periods of interrupted breathing.
If you think that there might be something underlying the tiredness, you should always discuss this with your doctor.