How to make yourself tired so that you’ll fall asleep

Get some z.

  • FACEBOOK
  • Pinterest
  • SHARE EMAIL

How to make yourself tired so that you'll fall asleep

Stocksy / Studio Firma

Sunday nights are pretty frustrating to be honest. Since I stayed up late on Saturdays and both mornings, I often don’t get enough sleep before bed. Like weekend jet lag. Countless times I have asked myself this how to get tired?The Monday of a full day of work is approaching, so I don’t want to wake up groggy after a restless night.

Rather than consulting with a sleep specialist, I decided to turn to Facebook for help because it’s basically a forum where you can ask questions about beauty and wellness without shame. I wanted to find out how other women cope with going to bed to achieve ultimate success. What better place to start than proven tips that actually work? Keep scrolling to see how real women cope with their problems before bed.

Get some lavender

“I put lavender on my wrists (spray or oil, not a twig!) And then try to sleep on my side with my hands in prayer mode. My eyes are also closed and I forbid myself to open them. I’m walking away pretty fast when I do. ”- Leanne Bayley.

"Coccolando con il mio gatto e mettendo qualche goccia di olio di lavanda sul cuscino" – Cemre Sena Baykara.

"[Ho messo] lavanda sul fazzoletto del mio cuscino e ascolto canzoni sull’ipnosi guidata e sulla meditazione del sonno su YouTube." – Emily Farley Diamond.

How to make yourself tired so that you'll fall asleep

Do a double?

“[I use] This Works Deep Sleep Pillow Spray ($ 29) and Lush Sleepy Body Lotion ($ 10) for the nights I can’t sleep!” – Kate Sowerbutts.

There is always the count

“Counting back from 100 and timing breathing over time with counting works for me.” – Hanna Rought.

Have sex

“Sex!” – Pamela Shahrad.

According to a story published in Psychology Today, the stress hormone cortisol is reduced during sex, which helps us feel sleepy.

Start reading

“Read a boring book.” – Lise Aasland.

“Read a book, no screens!” – Anna Claudia Heaton.

How to make yourself tired so that you'll fall asleep

Try hypnotherapy

“I actually tried hypnotherapy for a short period of bad sleep and found it fantastic.” – Sarah D’Souza

Use visualization

“My grandmother always said that if you can’t sleep or wake up at night to focus on each limb, straighten it and then relax it. Start with your feet and when you get to your head your body is relaxed enough to fall asleep – and I did! “- Ellie Birkin.

Take a warm bath or shower an hour or two before bed to help you fall asleep faster.

Stick to your routine

“I’m in bed by 9:15 p. m. (I have an early start) and read my Kindle with the night-light mode on. It works every time.” – Amy MacFarlane.

Don’t be stressed

“I suffer from chronic insomnia and ‘aches and pains’ due to various chronic diseases. Czasami powyższe sugestie działają na mnie, a w inne noce, bez względu na to, co robię, nie działają.

The best advice I can give you is to try to make sure that struggling to sleep doesn’t stress you out or make you more anxious. It will only make the situation worse. When it gets really bad, I turn on my sleep playlist from Spotify or Amazon, or use an app like Calm to play my sleep music, so even if I don’t sleep much, at least I can get some rest. “- Joanna Waszczuk.

Author: Lana Adler

Medically reviewed: Dr. Sherrie Neustein

Updated November 20, 2020

An old proverb says, “Go to bed early, wake up early”, but what time should you really go to bed? The amount of sleep needed to restore health and health varies widely among adults. However, the recommended amount is 7-9 hours. While it’s not known exactly why people need sleep beyond survival and good health, common positive benefits of sleep are feelings of alertness and functionality during the daytime. If you’re waking up feeling less than well-rested and relying on coffee throughout the day to function, you may benefit from going to bed earlier.

Why do people get up late?

There are several probable reasons why people stay up late at night. Often the cause is simply habit. Some people have evening routines such as watching TV or playing video games. Others, such as college students “crammed” into a test or writing a job, have jobs that need to be completed on time. Procrastinating before bed is another reason sleepers know they should go to bed but don’t want to go to bed anyway. All of these habits keep sleepers awake late at night, often causing fatigue or exhaustion the next day.

Some sleepers have a hard time relaxing their mind and body when trying to fall asleep. Stress is a common cause of poor sleep quality. Other people may suffer from sleep disorders such as excessive daytime sleepiness or insomnia when falling asleep. Insomnia is also linked to mental health problems, including anxiety and depression, which can affect sleep.

Why is it important to plan for sleep?

A bad or irregular sleep schedule has negative effects. Without getting enough sleep or with irregular sleep habits, people can wake up rested. They may have bouts of irritability or even be unable to stay awake during the day. In some cases, poor sleep can also lead to mental health problems, such as depression.

A regular sleep schedule – falling asleep and waking up at regular times – can prevent these negative effects. Research shows that waking up regularly, even on weekends, is important for overall sleep hygiene.

Advice on how to fall asleep earlier

To get high-quality sleep, first remember that what you do during the day affects how you sleep at night. Experts recommend several steps to take during the day and a few hours before bedtime.

  • Exercise. Regular exercise is important for your overall health; reduces stress and helps you fall asleep. However, it is important not to train too close to bedtime as this can stimulate the nervous system which can interfere with the ability to fall asleep.
  • Avoid stimulants. Caffeinated drinks and foods, including coffee, energy drinks, and some chocolates, are stimulants that can interfere with sleep, especially when taken in the evening.
  • Avoid nicotine. Nicotine in any form, including cigarettes, pills or patches, has been linked to sleep problems. Healthcare professionals recommend quitting smoking to promote better sleep.
  • Avoid taking naps during the day. Napping during the day can worsen insomnia in some sleepers, especially those with insomnia. Alcuni gruppi di persone, come gli anziani e i turnisti, possono beneficiare di brevi sonnellini di non più di 30 minuti. They should be taken at the same time every day.
  • Use the bed only for sleep or sex. Avoid doing other activities in bed, such as working, reading, eating, or watching TV.

How Do I Make A Good Bedtime Routine?

Se vuoi andare a letto presto, oltre a queste buone abitudini diurne, ti consigliamo di sviluppare una routine prima di coricarti coerente per "stabilire l’umore" per dormire.

An important step is to avoid blue lights before going to bed. Blue light increases alertness and can therefore disrupt the circadian rhythm. Cell phones, computer screens and televisions are the common culprits. It is recommended not to use these devices in the hours before going to bed. Set a time to put these devices away, such as 30 minutes or an hour before bedtime.

Other bedtime activities include bathing, brushing your teeth, and setting an alarm. Consider taking time to relax and engage in activities such as reading or meditating.

You will also need to make sure you have good sleeping conditions. Your sleeping place should be dark, suitably cool, and quiet. Take steps to ensure you have adequate sleeping space. An eye mask or heavy curtains can eliminate unwanted light. You can use earplugs, a fan, or a white noise machine to eliminate distracting sounds.

Also consider the bed itself. Make sure you have a comfortable mattress that fits your needs and prevents unnecessary pressure on the pressure points. Il cuscino o i cuscini giusti possono anche influenzare la tua capacità di addormentarti. Some sleepers use not only pillows behind the head and neck, but also pillows between the knees or below the belt.

If you want to create a routine where you go to bed much earlier than usual, you should gradually increase. For example, you can rewind bedtime by 15 minutes each night until you reach your desired bedtime.

Remember that it takes time to get into the habit of going to bed early. If you’re unable to fall asleep 20 minutes after climbing into bed, it’s recommended you get out of bed and return when you are sleepy.

Author: Lana Adler

Medically reviewed: Dr. Sherrie Neustein

Updated November 20, 2020

An old proverb says, “Go to bed early, wake up early”, but what time should you really go to bed? The amount of sleep needed to restore health and health varies widely among adults. However, the recommended amount is 7-9 hours. While it’s not known exactly why people need sleep beyond survival and good health, common positive benefits of sleep are feelings of alertness and functionality during the daytime. If you’re waking up feeling less than well-rested and relying on coffee throughout the day to function, you may benefit from going to bed earlier.

Why do people get up late?

There are several probable reasons why people stay up late at night. Often the cause is simply habit. Some people have evening routines such as watching TV or playing video games. Others, such as college students “crammed” into a test or writing a job, have jobs that need to be completed on time. Procrastinating before bed is another reason sleepers know they should go to bed but don’t want to go to bed anyway. All of these habits keep sleepers awake late at night, often causing fatigue or exhaustion the next day.

Some sleepers have a hard time relaxing their mind and body when trying to fall asleep. Stress is a common cause of poor sleep quality. Other people may suffer from sleep disorders such as excessive daytime sleepiness or insomnia when falling asleep. Insomnia is also linked to mental health problems, including anxiety and depression, which can affect sleep.

Why is it important to plan for sleep?

A bad or irregular sleep schedule has negative effects. Without getting enough sleep or with irregular sleep habits, people can wake up rested. They may have bouts of irritability or even be unable to stay awake during the day. In some cases, poor sleep can also lead to mental health problems, such as depression.

A regular sleep schedule – falling asleep and waking up at regular times – can prevent these negative effects. Research shows that waking up regularly, even on weekends, is important for overall sleep hygiene.

Advice on how to fall asleep earlier

To get high-quality sleep, first remember that what you do during the day affects how you sleep at night. Experts recommend several steps to take during the day and a few hours before bedtime.

  • Exercise. Regular exercise is important for your overall health; reduces stress and helps you fall asleep. However, it is important not to train too close to bedtime as this can stimulate the nervous system which can interfere with the ability to fall asleep.
  • Avoid stimulants. Caffeinated drinks and foods, including coffee, energy drinks, and some chocolates, are stimulants that can interfere with sleep, especially when taken in the evening.
  • Avoid nicotine. Nicotine in any form, including cigarettes, pills or patches, has been linked to sleep problems. Healthcare professionals recommend quitting smoking to promote better sleep.
  • Avoid taking naps during the day. Napping during the day can worsen insomnia in some sleepers, especially those with insomnia. Alcuni gruppi di persone, come gli anziani e i turnisti, possono beneficiare di brevi sonnellini di non più di 30 minuti. They should be taken at the same time every day.
  • Use the bed only for sleep or sex. Avoid doing other activities in bed, such as working, reading, eating, or watching TV.

How Do I Make A Good Bedtime Routine?

Se vuoi andare a letto presto, oltre a queste buone abitudini diurne, ti consigliamo di sviluppare una routine prima di coricarti coerente per "stabilire l’umore" per dormire.

An important step is to avoid blue lights before going to bed. Blue light increases alertness and can therefore disrupt the circadian rhythm. Cell phones, computer screens and televisions are the common culprits. It is recommended not to use these devices in the hours before going to bed. Set a time to put these devices away, such as 30 minutes or an hour before bedtime.

Other bedtime activities include bathing, brushing your teeth, and setting an alarm. Consider taking time to relax and engage in activities such as reading or meditating.

You will also need to make sure you have good sleeping conditions. Your sleeping place should be dark, suitably cool, and quiet. Take steps to ensure you have adequate sleeping space. An eye mask or heavy curtains can eliminate unwanted light. You can use earplugs, a fan, or a white noise machine to eliminate distracting sounds.

Also consider the bed itself. Make sure you have a comfortable mattress that fits your needs and prevents unnecessary pressure on the pressure points. Il cuscino o i cuscini giusti possono anche influenzare la tua capacità di addormentarti. Some sleepers use not only pillows behind the head and neck, but also pillows between the knees or below the belt.

If you want to create a routine where you go to bed much earlier than usual, you should gradually increase. For example, you can rewind bedtime by 15 minutes each night until you reach your desired bedtime.

Remember that it takes time to get into the habit of going to bed early. If you’re unable to fall asleep 20 minutes after climbing into bed, it’s recommended you get out of bed and return when you are sleepy.

No matter how tired you are, the fear of falling asleep can keep you from falling asleep and getting the precious grain of salt you need to keep you happy and full of beans in the morning.

The more your mind rushes, the more uncomfortable and agitated you feel as the monkey mind follows a trail of random worries, predictions, fears and contemplations about all kinds of things.

You will soon inherit the extra worry about how late it is and how tired you will be in the morning.

It’s annoying, frustrating, and makes you dizzy the next day.

Not only do you end up physically exhausted the next day, but mentally deprived of steam, wasting your resources on those useless but uncontrollable night demons in your head.

But don’t worry, the natural solution is at hand …

We already know that using the breath to calm the mind is a common practice in meditation, but few people know that it is also used medicinally to soothe a person with an anxiety attack.

In fact, I was told by a boy that he was once rushed to the hospital during an attack. He said the nurse who treated him used this technique to lower his heart rate and allow him to regain control.

The technique is to inhale deeply and hold until the countdown is 6, then slowly exhale again.

The NHS (National Health Service) in the UK actually recommends the following:

  • Fill all lungs with air, without using force. Imagine filling a bottle so that your lungs fill from below.
  • Inhale through the nose and exhale through the mouth.
  • Breathe slowly and steadily, counting from one to five (don’t worry if you can’t reach five at first).
  • Then let the breath come out slowly, counting from one to five.
  • Do this until you feel calm. Breathe without stopping or holding your breath. (Source: http://www. nhs. uk/conditions/stress-anxiety-depression/pages/ways-relieve-stress. aspx)

So it’s a 5, not a 6, but very similar to what I was taught.

Breathing like this immediately begins to slow everything down and relax your mind and body in sync.

And so a few years ago I started using this simple technique where my mind kept racing to bed at night.

Instead of getting involved in this cycle of tossing and turning, I just lay on my back and breathed deeply like that until I woke up, not remembering when I fell.

Of course, the time it takes to fall asleep varies depending on how anxious / worried you are about the day ahead or any problems you may be facing right now, but it really works and shows once again how powerful your breathing is.

And that’s hardly a surprise considering it’s our life force, the support mechanism that keeps us between life and death.

Then try … inhale slowly and hold for 5 or 6 seconds, then exhale slowly until your lungs are empty. Focus carefully on what you are doing. Feel the breath moving in and out of your body and direct your attention to this action.

You’ll soon feel that it actually takes a lot of effort and focus, especially since your body is already tired – just your mind won’t calm down – and I think that’s why it’s so effective.

Truly focusing on your breathing in this way distracts your mind from the buzzing thoughts and directs your energy into the act of breathing which helps you overcome the fatigue and ultimately helps you fall asleep.

This is helpful not only for sleep anxiety attacks, but also whenever you need to calm down and center yourself quickly.

One last little tip. If it doesn’t work the first time, or you’re still awake after 15 minutes of trying, get out of bed and go to another room for 10 minutes. The reason for this is that leaving an uncomfortable environment breaks the association; you are practically letting go and getting out of the situation.

Enter the living room or kitchen. Sit quietly, and if you need to turn on the light, turn it down. Do light stretching exercises or yoga poses or read a few pages of a lighthearted book or magazine.

When you feel calm, go back to bed and start breathing again.

Originally written by Mallorie Stallings

Updated March 12, 2021

Having trouble falling asleep at night? You’re not alone. Experts estimate that one-third of American adults (1) sleep less than seven hours a night, which is the minimum recommended amount of sleep for health and well-being. This figure is on the rise for people of color, reaching 45.8 percent of black Americans who sleep less than seven hours each night. Different age groups are also disproportionately affected, with two-thirds of high school students reporting they have lost sleep.

What happens when you don’t get enough sleep? Sleeping less than seven hours a night (2) can have immediate negative effects on performance and well-being, as well as long-term negative health effects, including weight gain, diabetes, high blood pressure, heart disease, and stroke.

While there are many reasons why people don’t get enough sleep, waking up at night is a common complaint. You should always discuss any new or recurring sleep symptoms with your doctor, as there may be reasons to wake up in the middle of the night. However, for many people, a lifestyle change can make it much easier to get a good night’s sleep.

How to stay awake

There are many reasons why you may be suffering from insomnia (3) – that is, having difficulty falling asleep, staying asleep, or feeling rested when you wake up. Some external factors that can contribute to short-term sleep loss include stress, schedule changes, night work, traffic noise, uncomfortable temperatures, and adaptation to a new time zone (jet lag). Hormonal changes in pregnant or menopausal women can also affect insomnia.

But did you know that our habits and lifestyle choices can also affect the quality of sleep? That’s why committing to a consistent sleep schedule, finding a beneficial nutrition and exercise regimen, and practicing good sleep hygiene are a few of the things you can do to help ensure you get to sleep, stay asleep, and feel restored in the morning.

Establish a regular routine

A key part of your sleep-wake cycle is consistency. Whether it’s a weekday or a weekend, going to bed and waking up at the same time every day helps sync your body up to a regular schedule. People without a regular sleep schedule (4) may experience poor sleep quality, and switching to a regular schedule can improve sleep disturbances (5).

When creating your sleep routine, be sure to set aside time before bed to practice habits that will prepare your body for sleep.

  • Create a calm and comfortable environment in the bedroom
  • Book a bedroom for sleep and sex
  • Take a warm bath (6) or cuddle yourself with a comfortable blanket
  • Listen to soothing music or read a book until you feel sleepy
  • Complete the work or class in your bedroom
  • Use your phone, tablet, laptop or watch TV while relaxing. Blue light electronics (7) increase alertness and make sleep difficult
  • Exercise strenuously

See what you eat and drink

A well balanced diet ensures optimal health and healthy sleep is an important part of this. While everyone’s individual dietary needs may be different, there are a few things you can watch to ensure they aren’t disrupting your sleep.

  • Caffeine: While it’s great for a morning break, caffeine can lead to sleep deprivation (8), making you stay long after bedtime. Avoid caffeine at least six hours before bed.
  • Alcohol: This is difficult. Although it has a calming effect and can make you feel relaxed, alcohol causes sleep disturbances (9) and a worse overall quality of sleep.
  • Nicotine:Nicotine use negatively affects many aspects of sleep (10), leading to shorter overall sleep times, difficulty falling asleep, and frequent awakenings.
  • Late Night Snacks: Resist the temptation if you can. Eating before bed (11) can lead to worse sleep quality and increase the risk of gastroesophageal reflux disease (acid reflux).

What about herbal supplements that claim to help you sleep? While some studies have looked at supplements such as valerian (12), the results are inconclusive. On the other hand, chamomile extract (13) – commonly consumed as a tea – has shown promise in improving sleep quality in the elderly. That said, it’s important to talk to your doctor if you are curious about adding a sleep aid to your regimen, even if it’s available over-the-counter.

Prepare your body for sleep

How you spend your hours during the day can significantly affect the quality of sleep you get at night as well. Make sure you get your daily dose of sunshine as light is the primary signal our bodies use to synchronize our sleep pattern with the day / night cycle, and poor light exposure reduces sleep quality (14). Moderate exercise during the day (15) can also improve both the quality of your night’s sleep and your overall sleep state.

How to fall asleep after waking up in the middle of the night?

If you find yourself waking up in the middle of the night and can’t get back to sleep, get out of bed for a few minutes. Instead of tossing and turning and getting nervous, get up and do calming activities in low light conditions. But whatever you do, resist the urge to pick up the phone – remember that blue light will alert you to alertness and could worsen your sleeplessness at night. Instead, you can make yourself a cup of tea, stretch, read a book, or try some relaxation or yoga techniques before bed to calm yourself down again.

Originally written by Mallorie Stallings

Updated March 12, 2021

Having trouble falling asleep at night? You’re not alone. Experts estimate that one-third of American adults (1) sleep less than seven hours a night, which is the minimum recommended amount of sleep for health and well-being. This figure is on the rise for people of color, reaching 45.8 percent of black Americans who sleep less than seven hours each night. Different age groups are also disproportionately affected, with two-thirds of high school students reporting they have lost sleep.

What happens when you don’t get enough sleep? Sleeping less than seven hours a night (2) can have immediate negative effects on performance and well-being, as well as long-term negative health effects, including weight gain, diabetes, high blood pressure, heart disease, and stroke.

While there are many reasons why people don’t get enough sleep, waking up at night is a common complaint. You should always discuss any new or recurring sleep symptoms with your doctor, as there may be reasons to wake up in the middle of the night. However, for many people, a lifestyle change can make it much easier to get a good night’s sleep.

How to stay awake

There are many reasons why you may be suffering from insomnia (3) – that is, having difficulty falling asleep, staying asleep, or feeling rested when you wake up. Some external factors that can contribute to short-term sleep loss include stress, schedule changes, night work, traffic noise, uncomfortable temperatures, and adaptation to a new time zone (jet lag). Hormonal changes in pregnant or menopausal women can also affect insomnia.

But did you know that our habits and lifestyle choices can also affect the quality of sleep? That’s why committing to a consistent sleep schedule, finding a beneficial nutrition and exercise regimen, and practicing good sleep hygiene are a few of the things you can do to help ensure you get to sleep, stay asleep, and feel restored in the morning.

Establish a regular routine

A key part of your sleep-wake cycle is consistency. Whether it’s a weekday or a weekend, going to bed and waking up at the same time every day helps sync your body up to a regular schedule. People without a regular sleep schedule (4) may experience poor sleep quality, and switching to a regular schedule can improve sleep disturbances (5).

When creating your sleep routine, be sure to set aside time before bed to practice habits that will prepare your body for sleep.

  • Create a calm and comfortable environment in the bedroom
  • Book a bedroom for sleep and sex
  • Take a warm bath (6) or cuddle yourself with a comfortable blanket
  • Listen to soothing music or read a book until you feel sleepy
  • Complete the work or class in your bedroom
  • Use your phone, tablet, laptop or watch TV while relaxing. Blue light electronics (7) increase alertness and make sleep difficult
  • Exercise strenuously

See what you eat and drink

A well balanced diet ensures optimal health and healthy sleep is an important part of this. While everyone’s individual dietary needs may be different, there are a few things you can watch to ensure they aren’t disrupting your sleep.

  • Caffeine: While it’s great for a morning break, caffeine can lead to sleep deprivation (8), making you stay long after bedtime. Avoid caffeine at least six hours before bed.
  • Alcohol: This is difficult. Although it has a calming effect and can make you feel relaxed, alcohol causes sleep disturbances (9) and a worse overall quality of sleep.
  • Nicotine:Nicotine use negatively affects many aspects of sleep (10), leading to shorter overall sleep times, difficulty falling asleep, and frequent awakenings.
  • Late Night Snacks: Resist the temptation if you can. Eating before bed (11) can lead to worse sleep quality and increase the risk of gastroesophageal reflux disease (acid reflux).

What about herbal supplements that claim to help you sleep? While some studies have looked at supplements such as valerian (12), the results are inconclusive. On the other hand, chamomile extract (13) – commonly consumed as a tea – has shown promise in improving sleep quality in the elderly. That said, it’s important to talk to your doctor if you are curious about adding a sleep aid to your regimen, even if it’s available over-the-counter.

Prepare your body for sleep

How you spend your hours during the day can significantly affect the quality of sleep you get at night as well. Make sure you get your daily dose of sunshine as light is the primary signal our bodies use to synchronize our sleep pattern with the day / night cycle, and poor light exposure reduces sleep quality (14). Moderate exercise during the day (15) can also improve both the quality of your night’s sleep and your overall sleep state.

How to fall asleep after waking up in the middle of the night?

If you find yourself waking up in the middle of the night and can’t get back to sleep, get out of bed for a few minutes. Instead of tossing and turning and getting nervous, get up and do calming activities in low light conditions. But whatever you do, resist the urge to pick up the phone – remember that blue light will alert you to alertness and could worsen your sleeplessness at night. Instead, you can make yourself a cup of tea, stretch, read a book, or try some relaxation or yoga techniques before bed to calm yourself down again.

How to make yourself tired so that you'll fall asleep

Between work, social calendar, regular exercise, and just life in general, it’s no wonder you always feel tired. That’s just part of being an adult who (unfortunately) doesn’t get to take regular naps like you did as a kid. But there’s a difference between feeling tired because of all the things going on and feeling consistently wiped out.

Normal fatigue gets better with proper rest, but it’s not normal to feel persistent fatigue for more than a week, miss work and social engagements because you’re tired, or need excessive caffeine to get you through the day, Jenepher Piper, M. S. N., a certified registered nurse practitioner practicing family medicine at Hunt Valley Family Health, an affiliate of Mercy Personal Physicianssays SELF. If you’re experiencing those symptoms, you need to flag your fatigue to your doctor.

There’s also a difference between being sleepy and being excessively fatigued. “Sleepiness is just the pursuit of sleep. Falling asleep during concerts, sales meetings, or intercourse are sure signs of excessive sleepiness,” board-certified sleep medicine doctor and neurologist W. Christopher Winter, M. D., of Charlottesville Neurology and Sleep Medicine and author of the upcoming book, Sleep solution: why your sleep is broken and how to fix itsays SELF. And of course, there is also fatigue, which lies in the middle, like feeling completely exhausted, even if you know you are getting enough sleep.

If any of this describes you, don’t freak out and assume you’re seriously ill—there are a bunch of different reasons why you could be dragging ass lately, some more serious than others. Here are some fatigue health issues that should be on your radar:

You probably associate PMS with irritability and swelling, but fatigue is also a big part of the symptoms. “Feeling tired, even to the point of fatigue is a common symptom of PMS,” says women’s health expert Jennifer Wider, M. D. The fatigue part is caused by a few different factors that create the perfect storm of tiredness, she says, including hormonal fluctuations, bloating, and sleep disturbances.

When you have seasonal allergies, you’re constantly trying to keep wheezing, coughing, and a runny nose at bay—all of which suck. But it does require your immune system to be in a high gear to ward off allergens, Piper explains, and can make you feel blown away as a result.

When you start to feel better after contracting the virus, it makes sense that your energy levels will also recover at the same time. But unfortunately this may take some time. Your immune system is working hard to fight the infection, and that takes energy, Piper notes. As a result, you may still feel a little exhausted, even when the rest of you are feeling better after the illness.

A huge part of depression is the feeling of helplessness and hopelessness, and that can drain energy, Licensed Clinical Psychologist Alicia H. Clark, Psy. D. says SELF. Depression is often associated with changes in sleep patterns, including sleeping more or suffering from insomnia (which can also cause fatigue). “If you aren’t sleeping well then you may be more tired, and in turn have more trouble sleeping,” Clark says. “The challenges of insomnia and mental health are closely related and can exacerbate each other.” If you’re feeling fatigue alone, don’t assume it’s depression, but if you’re also having persistent feelings of sadness, low self-esteem, changes in appetite, and difficulty concentrating, talk to your doctor.

You probably already know that celiac people can have diarrhea, gas, and vomiting if they ingest gluten, but they can also make you feel weak or tired, even without gastrointestinal problems, according to the Mayo Clinic. If you notice you don’t feel great after having wheat, barley, or rye products, talk to your doctor about getting tested for celiac disease.

If you stayed up all night watching OITNB, it makes sense that you’d be tired the next day. But if you’re nine hours of sleep and are still struggling, it could be a sign of sleep apnea, says Dr. Wider, which is a potentially serious sleep disorder in which breathing stops and begins at night. “Sleep apnea interferes with the restorative nature of sleep, so fatigue is often seen with poor sleep quality,” says Dr. Wider. Unfortunately, since you’re sleeping when you experience sleep apnea, it can be tough for you to know if you’re actually suffering from it. But if you’re feeling fatigued and are still getting a ton of sleep, this should be on your radar.

Sure, everyone experiences some degree of anxiety on a regular basis, but clinical anxiety is permanent. And, according to the National Institute of Mental Health, it can cause fatigue and sleep disturbances. “Anxiety in particular can be exhausting,” says Clark. If you suspect that you’re suffering from anxiety, it’s a good idea to reach out to a mental health professional for help.

Chronic Fatigue Syndrome is a complex disorder that causes extreme and unexplained fatigue. It may get worse with physical activity but it doesn’t get better when you rest, according to the Mayo Clinic. There’s no test to diagnose this, but doctors typically reach a diagnosis once other medical conditions like depression and sleep disorders have been ruled out.

Your thyroid gland helps affect several important functions in your body, including the speed or slowness of your heartbeat and the flow of your body’s movements, says Piper. Hypothyroidism, a condition known as hypothyroidism, can slow down bodily functions and make you feel tired, she says. On the other hand, an overactive thyroid, or an overactive thyroid, speeds things up and can cause insomnia and an internal restlessness that makes it difficult to relax, resulting in a loss of health.

Anemia occurs when you don’t have enough healthy red blood cells to carry adequate oxygen to your body’s tissues – and anemia can cause fatigue and weakness, according to the Mayo Clinic. Other symptoms can include pale or yellowish skin, shortness of breath, and cold hands and feet. If you have one or more of these symptoms at the same time, talk to your doctor. Anemia can often be resolved by taking an iron supplement, but your doctor can guide you through the steps.

Connected with:

You May Also Like: 6 Signs You May Be Addicted To Coffee

ARE YOU LOOKING FOR SOMETHING?

How to make yourself tired so that you'll fall asleep

Many people have trouble sleeping every night they go to sleep. It is a very strenuous and time-consuming procedure, which they must follow regularly before falling asleep. If you have insomniac tendencies and take more than an hour to fall asleep each night, you’re spending more than nine 40-hour weeks on that pointless activity every year.

Fortunately, there is a solution to these sleep disorders and we will introduce them to you now. Namely, it is a technique that helps train the brain to go to sleep almost immediately.

Before you try to improve your sleep habits, however, you need to make some changes to your eating habits. To get a better night’s sleep, the following common foods and drinks should be eliminated from the diet:

  • Coffee
  • Coca Cola
  • Tea with caffeine (green, decaffeinated and white)
  • Chocolate (as well as cocoa and cocoa)
  • yerba mate

Coffee seriously affects your ability to fall asleep and have a good sleep. Even a small cup of coffee in the morning can disturb your night’s sleep. You may also sleep less restfully, and you’ll be prone to awaken more often throughout the night. As a result, you may wake up tired and need more sleep.

However, we also have good news for coffee lovers. If you simply enjoy your caffeine, you can add it back once you’ve gone through this adaptation training. Once you’ve mastered the habit of being able to fall asleep in 30 seconds or less, some caffeine during your day will not disrupt your sleep.

Training Process a Fall asleep faster

Falling asleep in less than 30 seconds can be achieved through a prolonged sleep training process. Don’t expect to learn a simple trick that you can use right away to make it happen right away. However, once you’ve trained yourself to this point, the process is effortless, since you will fall asleep almost automatically, without any difficulties.

Even so, you may still find it difficult to relax and fall asleep immediately, especially after a stressful day, but in most cases under normal circumstances you will be able to do it in under half a minute.

The training process may take a long time, sometimes months or even years, but it’s not at all difficult, and it needn’t take a serious time commitment. In fact, training will most likely save you a significant amount of time. The only tricky part is staying consistent long enough to get results.

First consider that it’s possible for you to fall asleep faster, for instance, remember all those night when you were too tired to watch a film and fell asleep on the couch, or when you drifted off while reading. This is important since thus you can consider the possibility that your brain already knows how to fall asleep quickly, and if you create the right conditions, then you’re capable of doing this again. You just have to train your brain to do it more consistently.

This means you don’t fall asleep faster just because you haven’t trained your brain to do so.

The essence of this approach is to get the brain to stop all other activities and fall asleep immediately when you feel like it. ineffective in this field. With no incentives to become more productive, your brain will naturally remain lazy by default.

Our brain is never passive, even in deep sleep, and operates in various modes of consciousness including beta (awakening), alpha, theta, and delta. When you lie in bed waiting for sleep, you’re waiting for your brain to switch modes. So we usually reflect on other thoughts, lie and wait for sleep, while our untrained brain takes its time to change the necessary state.

In fact, your subconscious can still gather thoughts and ideas to occupy your conscious mind, distracting you with a mental disorder instead of letting you relax and fall asleep. Even though your conscious mind has to fall asleep, your subconscious actually decides when you fall asleep. So, if your subconscious is not in a hurry to fall asleep, your conscious mind will take a long time to fall asleep.

On the other hand, the trained subconscious mind is obedient and fast, and when the conscious mind speaks to sleep, the subconscious mind immediately activates sleep mode. However, you must note that this will only happen if you’re feeling at least partially sleepy, because if the subconscious doesn’t agree with the need for sleep, it will still cause sleep difficulties.

The process of training the brain to transform instantly and without delay when the need for sleep arises is to use short naps at certain times.

This is fully explained below:

The first step

When you feel sleepy during the day, you should take a 20-minute nap. But exactly 20 minutes, so it would be nice to use the timer to set the alarm.

Start the countdown as soon as you go for a nap. Whether you’re asleep or not, and no matter how long it takes you to fall asleep, you have a total of 20 minutes to do it … not an extra minute.

Now you need to relax and let yourself fall asleep as usual. This practice has no particular purpose, so you shouldn’t strain as all results are acceptable – if you stay awake for 20 minutes, that’s fine. If you fall asleep, that would be great. And if you sleep for some fraction of the time, that’s good as well.

After those 20 minutes, without delay, you need to get up immediately. No procrastination, not a minute more. It is this part that is needed at this stage. If you’re tempted to continue napping after the alarm goes off, then put the alarm across the room so you have to get up to turn it off. It’s a rule, so whatever happens, get up immediately. If you feel tired and sleepy, don’t fall asleep right away, wait at least an hour and then take a nap later.

We believe the best time to do this nap practice is during the day, but you can also do it in the evening. You can take an evening nap right after dinner, as people tend to feel a little sleepy. But that evening nap must be at least an hour before bedtime normally.

Ideally, you should take a nap a day, but if you can, you can do it at least several times a week.

Published
Categorized as IT