This post was written by Tamara Kermani, DO, PPG - Family Medicine.
Feeling tired after a long day is normal, especially if your schedule is mentally or physically demanding. But when does ordinary tiredness become more concerning? In this post, we'll examine some of the causes of fatigue and when exhaustion may be a sign of a deeper health issue.
How much sleep do adults need?
Most adults aged 18-60 need at least 7 hours of sleep per night to function at their best. However, sleep needs can vary from person to person. Some individuals need 8-9 hours to feel well rested, while others require less. Adults aged 60 and older need the same amount of sleep as younger adults, but their sleep may be lighter and disrupted more frequently. Instead of focusing on a specific number of hours, pay attention to how you feel after resting.
The quality of your sleep also impacts the number of hours you need. For instance, a person who has obstructive sleep apnea may spend 10 hours in bed but still feel fatigued due to disruptive sleep. In contrast, someone else may get 6 hours of high-quality sleep and feel refreshed.
Why do I always feel tired?
While fatigue is frequently a result of sleep deprivation, other factors can drain your energy even if you are getting enough rest. When patients see us regarding lack of sleep, we consider several possibilities. The typical culprits consist of:
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Medication side effects: Certain prescriptions can cause drowsiness or fatigue.
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Depression: Mental health challenges often manifest as physical exhaustion.
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Poor sleep quality: Poor sleep hygiene or undiagnosed obstructive sleep apnea can prevent restorative rest.
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Stress: Life stressors often contribute to feelings of tiredness.
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Lifestyle demands: Sometimes, what people perceive as unusual fatigue is actually a normal response to working physically strenuous jobs or full-time caregiving responsibilities.
Additionally, for women of reproductive age, iron-deficiency anemia caused by heavy menstrual cycles can also lead to fatigue. Less common causes include underlying medical conditions such as kidney, liver, heart issues or chronic obstructive pulmonary disease (COPD). In even rarer cases, exhaustion could be a symptom of undiagnosed cancers.
How can I prevent fatigue?
Preventing fatigue starts with prioritizing good sleep habits. Here are some tips to help:
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Stick to a sleep schedule: Go to bed and wake up at the same time every day. Skimping on sleep during the week and trying to make up for it on the weekend can lead to a sleep debt that is difficult to recover from.
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Practice good sleep hygiene:
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Spend at least 30 minutes before sleep engaging in relaxing activities such as taking a warm shower or bath, doing yoga, reading or meditating.
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Stop consuming caffeine four or more hours before bed.
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Avoid watching television, or using a computer or phone right before bed.
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Create a sleep-friendly environment by keeping your bedroom dark, quiet and at a comfortable temperature of 60–67°F.
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Consider using a white-noise machine if you have trouble sleeping when it's too quiet.
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How do I know if my tiredness is a sign of a health issue?
Persistent fatigue that doesn't get better or worsens over time may signal an underlying health issue. If you've worked on improving your sleep hygiene and maintained a consistent sleep schedule but still wake feeling unrefreshed, it's time to speak with your doctor.
In addition to persistent tiredness, certain symptoms could point to more serious concerns, such as:
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Shortness of breath
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Pale skin or appearing more pale than normal
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Swelling in the body
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Decreased appetite
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New gastrointestinal symptoms
If you're experiencing these symptoms or anything else concerning, consult your doctor for further evaluation. They can help identify and address any potential underlying causes.
If you need help scheduling an appointment or establishing care with a provider, our Access Center can help. Call anytime, at 877-PPG-TODAY or 877-774-8632 for assistance.
