Understanding Persistent Fatigue: Tips and Insights From Sleep Experts

Man yawning with persistent fatigue
Photo by Sander Sammy on Unsplash

Persistent fatigue is a common issue that affects many individuals, and uncovering the reasons behind it often requires some investigation. According to Dr. Shannon Sullivan, a sleep medicine specialist at Stanford University, it’s essential to identify the cause of one’s fatigue to address it effectively. She advises that the first step is to review sleep habits to determine whether one is truly getting enough rest.

Dr. Sullivan emphasizes the importance of consistent sleep patterns, highlighting that individuals should aim to “sleep at least seven hours per night (some people need more)” and try to go to bed and wake up “at the same time every day” to improve sleep quality. “Just like a baby’s naps, your sleep will be better when it’s consistent,” she told The New York Times. Adjusting sleep routines, even with small changes, may be necessary to feel less tired.

Certain habits can negatively impact sleep quality. Dr. Sullivan recommends avoiding coffee in the afternoon or a glass of wine at night, as well as refraining from using the cellphone or eating snacks just before sleeping, because these activities can reduce sleep quality. She also advises finishing dinner at least two or three hours before going to bed, as meal timing can affect how well one sleeps.

In addition to sleep habits, it’s important to consider whether there have been any recent changes or stress that could be affecting sleep. For example, if one has recently deviated from their normal sleep schedule or is experiencing stress, suggesting that adjustments may be necessary.

Medical conditions and medications can also contribute to persistent fatigue. Dr. Sullivan notes that fatigue can be due to various other causes, making it important to rule out all possibilities, including health conditions or medications. “It’s important to rule out the main factors,” she highlights. A wide range of illnesses, such as diabetes, depression, gastrointestinal problems, and long COVID, include fatigue as a key symptom. Furthermore, a range of medications, including antidepressants, benzodiazepines, and antihistamines, can cause fatigue.

Deficiencies in vitamins or minerals may be another factor. According to Dr. Sullivan, a deficiency in iron, vitamin D, or vitamin B12 can cause fatigue, especially in individuals who are vegetarian or menstruating. Blood tests can identify these deficiencies, and supplements can help alleviate symptoms.

Sleep disorders are a common cause of daytime sleepiness and fatigue. “It’s always a good idea to visit a sleep specialist,” Dr. Kara Dupuy-McCauley, a sleep medicine expert at Mayo Clinic, shared with The New York Times. A sleep specialist can help improve sleep habits and investigate symptoms and medical history to identify other causes of tiredness.

Sleep apnea is one such disorder that occurs when the muscles of the throat relax or collapse during sleep, blocking breathing or airflow and causing pauses in breathing. Dr. Dupuy-McCauley warns that without treatment, severe cases of sleep apnea can lead to heart disease, stroke, and diabetes. Some individuals with sleep apnea may not present symptoms, while others may snore, wake up gasping, or feel sleepy during the day.

Restless legs syndrome is another sleep disorder characterized by uncomfortable sensations in the legs and an urge to move them. The symptoms are more intense at night and may start when trying to rest, making it difficult to fall asleep. Massaging the legs and avoiding alcohol and caffeine can relieve symptoms of restless legs syndrome. Treating iron deficiency can also help alleviate these symptoms, according to Dr. Dupuy-McCauley.

In some cases, underlying hormonal disorders may contribute to fatigue. “The good news is that hypothyroidism is easy to test and treat,” Dr. Susan Samson states, according to The New York Times. Hypothyroidism, a condition where the thyroid gland does not produce enough hormones, is a common problem causing fatigue.

Lifestyle factors such as diet and exercise play a significant role in sleep quality and energy levels. Diet affects sleep, and sleep affects diet. A diet low in “bad” fats and sugar has many health benefits, including weight loss, better heart health, and prevention of chronic diseases. The Mediterranean diet, with its variety of nutrients, enhances many biological processes related to sleep quality and is widely recommended as one of the healthiest dietary plans that promote longevity.

Exercise is also crucial. Research shows that exercise improves sleep quality and reduces levels of fatigue. The American Heart Association and other official bodies recommend at least 150 minutes of exercise per week for healthy adults, which is 30 minutes a day, five days a week. However, excessive or very intense training can lead to sleep problems and discomfort. It’s important to engage in regular physical activity without overdoing it and to listen to one’s body.

Sleep environment and equipment can impact how rested one feels upon waking. The right mattress and pillow should provide support and comfort. Over time, needs may change due to factors like weight loss or gain, changes in fitness levels, or the appearance of unfamiliar conditions like neck or back pain. It’s essential to replace worn-out sleeping equipment and choose options that suit individual needs.