Does it look like you go to work every day:
It took half an hour to work before I woke up completely;
My daily motto is: I’m really tired!
The real thought in my heart is: I’m so sleepy, so sleepy, so sleepy, I don’t want to go to work! ! !
(Source: soogif)
If you eat enough and sleep enough every day, but you still feel sleepy and tired, you may have encountered these 10 problems.
01
Sleep long, but low quality
Sleep has a great impact on our bodies. After a good night’s sleep, our bodies will be as full of energy as they are full of electricity[1,2,3].
When you’re asleep, your body silently “repairs” – releasing vital growth hormones, completing cell damage repair and regeneration, and more. It is generally recommended that adults sleep an average of 7 to 8 hours a day [4].
But many people get enough sleep and are still sleepy, probably because they don’t get enough sleep.
Sleep is not a one-button shutdown on or off, but has a curve fluctuation, which is divided into non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep [4]. The NREM period can be divided into: sleep onset period (N1), light sleep period (N2), deep sleep period (N3) (deep sleep and deep sleep period).
If there is not enough time in the deep sleep period N3 and rapid eye movement period, after waking up, you will still feel tired and weak, which is equivalent to insufficient brain charging, and naturally there will be insufficient brain power during the day. .
Usually staying up late, developing a regular schedule, and not eating too much before going to bed will help improve sleep quality.
02
Full but still “malnourished”
Many people eat well at every meal, but the truth is, it’s also possible to be undernourished. It can also feel sleepy all day, especially when you lack some key elements.
1. Vitamin D deficiency
Vitamin D, also known as the sunshine vitamin, is mainly derived from the skin [5].
Office workers who don’t usually get sunlight are prone to vitamin D deficiency.
Deficiency of vitamin D is associated with cardiovascular disease, low immunity, tiredness and drowsiness, in addition to the osteomalacia and osteoporosis known to many people.
Those who usually stay at home or in the office should remember to go outdoors to bask in the sun~
2. Vitamin B12 deficiency
The body’s ability to absorb B12 decreases with age [6].
6-12% of adults under the age of 60 are deficient in vitamin B12; among those 60 and older, the prevalence of vitamin B12 deficiency is as high as 20% %.
Vitamin B12 affects the processes of red blood cell production, oxygen delivery, and energy production, so if you’re deficient in vitamin B12, your body will tire.
If you eat enough meat in your usual diet, such as animal liver, kidney, fish, poultry, shellfish and eggs, you will not be deficient in vitamin B12.
If you are vegetarian,Vitamin B12 can also be supplemented directly, but it is best to consult a doctor/nutritionist.
3. Anemia
The survey results of the Report on Nutrition and Chronic Diseases of Chinese Residents (2020) show that the prevalence of anemia among residents aged 18 and over in my country is 8.7%, and that of pregnant women is 13.6%. Iron deficiency anemia is the most common type, accounting for about 60% of all anemias[7].
The hemoglobin in the red blood cells is the transporter of oxygen in the human body. When the oxygen supply to the body is insufficient, it is like the engine is out of fuel, and it is easy to cause burnout.
In general, women, premature babies, vegetarians, etc. are more likely to develop iron deficiency anemia. In daily life, pay attention to eating more iron-rich foods such as pork, beef, and duck blood to prevent anemia [8].
03
Do not eat too much, eat too little
1. Excessive intake of high-sugar diets
Excessive intake of high-sugar diets may lead to long-term high blood sugar and high insulin levels, affecting the body’s metabolic process, resulting in fatigue and sleepiness.
(Source: soogif)
2. Too little energy and protein
If you’ve recently been on a diet to lose weight, you can also easily feel sleepy.
This is because when there are not enough calories in food to meet your body’s needs, your body starts breaking down fat and muscle to meet your body’s energy needs. This results in a loss of body fat and muscle mass, as well as possible fatigue [9].
Eating frequently processed foods that are low in essential nutrients, such as chips and cola, can also lead to nutritional deficiencies and make you feel tired.
In a 28-day study of 82 people, high-sugar and processed foods were more likely to cause depression and fatigue than a high-protein, low-sugar diet [10]; A large-scale study of more than 50,000 people showed that high sugar and highly processed foods are also associated with the risk of insomnia [11].
Eating more protein- and vitamin-rich foods, such as beans, fish, eggs, vegetables and fruits, etc., may help reduce fatigue and promote healthy sleep. The body provides optimal nutrition.
04
Adults with chronic stress are more prone to fatigue
Another thing that makes you feel tired is chronic stress.
It may cause changes in the structure and function of the brain, cause an imbalance of neurotransmitters in the body, etc., manifested as fatigue in the body, etc. [12], and emotionally as anxiety and depression.
Stress cannot be avoided, but it can be managed. Choose some suitable ways to relax your mind and body, such as taking a hot bath, meditation, music, walking, etc., can be regarded as the way to regulate emotions.
05
The louder the snoring, the worse the sleep quality may be
Does snoring equal sound sleep?
No, it may actually be called sleep apnea syndrome.
Under the sound of snoring one after another, the snorer’s body may be experiencing hypoxemia, hypercapnia and sleep structure disorder, which is very harmful to the body. An individual will have this “snoring disease” [13].
Old age, males, obesity, family history of snoring, etc., are all prone to this problem.
Snoring at night is not only a simple matter of affecting the sleep of a partner, but may also lead to insomnia, headache, daytime sleepiness, fatigue, memory loss, arrhythmia, etc. [14]. In severe cases, it can also lead to sudden death during sleep.
If you are snoring loudly at night and groggy during the day, it is recommended to go to the hospital for sleep apnea monitoring to further clarify your sleep situation.
06
Too much coffee? Trapped in a vicious cycle of “sleepy but can’t sleep”
Some people wake up sleepy in the morning and drink a lot of coffee. Although they can make people feel refreshed for a while, over-reliance on them may make you more tired the next day.
Drinking coffee is refreshing for a while, and has been drinking coffee “crematorium”.
Excessive caffeine can impair sleep cycles, disrupt sleep quality, and further contribute to daytime fatigue [15].
Poor sleep – fatigue – caffeine – impaired sleep cycle – poor sleep, and a vicious cycle is born.
Excessive caffeine consumption is associated with tossing and turning, sleepless nights, awakenings from dreams, sleep deprivation, and daydreaming [16].
The most suitable amount for each person is different, and it is subject to not disturbing their sleep rhythm.
07
Not enough water, tired to make up
Most of the human body is made up of water.
Water makes up an average of 60% of body weight in adult men and 50% in women.
When you lose water, people will have some uncomfortable reactions.
When the water loss reaches 2%~4% of body weight, it is mild dehydration, thirst and oliguria; when the water loss reaches 4%~8%, it is moderate dehydration, Dry skin, dry tongue, and general weakness may occur; when the water loss reaches more than 8%, it is severe dehydration, and there will be irritability, high fever, trance, etc., and even life-threatening [19].
Adults normally need 2000~2500ml of water per day, of which at least 1500ml (women) and 1700ml (men) of boiled water must be guaranteed, and the rest of the water can be metabolized from other foods and the body obtained in.
So remember to drink water frequently, warm water, and don’t drink water when you are thirsty.
08
Obesity & insomnia go together
One fat person suffers from all kinds of diseases, and one fat person regrets everything.
Obesity is not only significantly associated with the risk of many chronic diseases, but may also increase the risk of chronic fatigue [20].
Obesity significantly increases the risk of obstructive sleep apnea syndrome, which directly affects sleep cycle and sleep quality; increases the risk of depression, type 2 diabetes, hypertension, cardiovascular and cerebrovascular diseases, etc. , and these chronic diseases can make people feel sleepy.
Low-quality sleep may in turn lead to obesity [21], thus re-entering a vicious cycle.
In order to make yourself full of energy every day, you should also control your weight at a reasonable weight~
09
Lower nails, lethargy
When certain diseases of the body, such as hypothyroidism, people may feel fatigued and depressed[22].
The symptoms of hypothyroidism are usually less specific, such as fatigue, edema, unresponsiveness, and apathy, and can be difficult to spot if you’re not paying attention.
At this time, it is necessary to make a judgment based on the results of the medical examination to see if the thyroid is the culprit of the sleepiness.
So you go for regular checkups?
10
These look for you?
There are other factors that make people more sleepy:
Alcoholics: People who drink heavily are more likely to experience fatigue [23].
Working night shifts: When working night shifts, people’s sleep rhythms may be disrupted, resulting in insomnia at night and lethargy during the day [24].
Sedentary for long periods of time. People who sit for long periods of time without exercising are more likely to experience daytime fatigue [25].
I’m taking some medicine. We say that it is a three-point drug, and some drugs have long-term side effects including drowsiness, such as antipyretic and analgesic drugs, antidepressants, etc. [26].
Which one of the 10 above did you win?
Actually take care of yourself
It’s not as simple as eating enough and sleeping enough
Instead of listening to your heart and body needs at all times
Scientific and reasonable arrangement of diet and sleep
Starts today
Why not try:
A little less refined starch in every meal
More nutritious protein
Dedicated to work and not drinking too much coffee
Learn to decompress and enjoy the moment
…
We say, live in the moment
and healthy and energetic
is the foundation of everything good!
Contributing Author:
Cao Xinyuan
Eight-year doctoral student at Peking Union Medical College
Fu Zi
Eight-year doctoral student at Peking Union Medical College
Reviewers:
Wang Chunxue
Director, Department of Neuropsychiatry and Clinical Psychology, Beijing Tiantan Hospital Affiliated to Capital Medical University
Li Yuanyuan
Registered Dietitian
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Editors: Zhang Xiaoyi, Emgrand, Zhang Jie
Typesetting: Han Ningning | Proofreading: Wu Yihe
Operation: Li Yongmin | Coordinator: Wu Wei