Do you feel fatigued during times of the day when you used to have energy?
Do you feel like you need that midday coffee in order to make it through
the entire workday?
Many people get tired around 3pm every day and jokingly say that they need
caffeine to get themselves going. Why does that happen? More than likely
you are not getting adequate sleep each night.
Get adequate sleep
Sleep is an integral, and arguably the most important, part of the Big
Three. Adequate sleep can also lower your risk for certain diseases such
as diabetes and heart disease, just to name a couple. It is important
to realize that being fatigued is NOT normal and can be a sign of other
conditions such as sleep apnea.
Sleep is necessary for healthy functioning and can also help regulate mood
and improve learning and memory function. Getting the right amount of
sleep will also help with maintaining a healthy weight and energy levels.
Maintain a regular bedtime and wakeup schedule. If you maintain a regular schedule, even on the weekends, it will help
you to get better sleep.
Create a sleep environment that is relaxing, dark, and cool. Your bedroom should be your sleep oasis and be free from distractions.
A dark space keeps unnecessary light out of your eyes which causes you
to wake up. Your body also drops in temperature as you sleep so keeping
your room cool will help with your sleep cycle.
Avoid caffeine, nicotine, and alcohol close to bedtime. All of these substances will disturb your sleep schedule. Avoid caffeine
and nicotine for at least 3-5 hours before bed. Alcohol, which people
usually think of as a sedative, actually disrupts sleep by causing nighttime
awakenings. Consuming less alcohol will help you to sleep better.
Establish a relaxing bedtime routine. Whether this is soaking in a bath tub, listening to soothing music, or
reading a book, a routine that will slowly lull you into sleep will help
you to feel more well-rested and less fatigued.
If you still find yourself feeling sleepy during the day, or waking several
times at night, Mary Washington Medical Group Sleep Medicine physicians
can perform a sleep study to diagnose sleep disorders and other conditions
which may be affecting your sleep.
Find out more.