How to Fight Fatigue and Sleepiness

Fatigue Cause No. 1: Not Enough Sleep

It may seem obvious but you could be getting too little sleep. That can
negatively affect your concentration and health. Adults should get seven
to eight hours every night.

Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell
phones, and PDAs from your bedroom. Still having trouble? Seek help from a
doctor. You may have a sleep disorder.

Fatigue Cause No. 2: Sleep Apnea

Some people think they're sleeping enough, but sleep apnea gets in the
way. It briefly stops your breathing throughout the night. Each
interruption wakes you for a moment, but you may not be aware of it. The
result: you're sleep-deprived despite spending eight hours in bed.

Fix: Lose weight if you're overweight, quit smoking, and sleep with a CPAP
device to help keep airway passages open at night.

Fatigue Cause No. 3: Not Enough Fuel

Eating too little causes fatigue, but eating the wrong foods can also be a
problem. Eating a balanced diet helps keep your blood sugar in a normal
range and prevents that sluggish feeling when your blood sugar drops.

Fix: Always eat breakfast and try to include protein and complex carbs in
every meal. For example, eat eggs with whole-grain toast. Also eat meals
and snacks throughout the day for sustained energy.

Fatigue Cause No. 4: Anemia

Anemia is a leading cause of fatigue in women. Menstrual blood loss can
cause an iron deficiency, putting women at risk. Red blood cells (shown
here) are needed because they carry oxygen to your tissues and organs.

Fix: For anemia caused by an iron deficiency, taking iron supplements and
eating iron-rich foods, such as lean meat, liver, shellfish, beans, and
enriched cereal, can help.

Fatigue Cause No. 5: Depression

You may think of depression as an emotional disorder, but it contributes
to many physical symptoms as well. Fatigue, headaches, and loss of
appetite are among the most common symptoms. If you feel tired and "down"
for more than a couple of weeks, see your doctor.

Fix: Depression responds well to psychotherapy and/or medication.

Fatigue Cause No. 6: Caffeine Overload

Caffeine can improve alertness and concentration in moderate doses. But
too much can increase heart rate, blood pressure, and jitteriness. And
research indicates too much actually causes fatigue in some people.

Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any
medications that contain caffeine. Stopping suddenly can cause caffeine
withdrawal and more fatigue.

Fatigue Cause No. 7: Dehydration

Your fatigue can be a sign of dehydration. Whether you're working out or
working a desk job, your body needs water to work well and keep cool. If
you're thirsty, you're already dehydrated.

Fix: Drink water throughout the day so your urine is light colored. Have
at least two cups of water an hour or more before a planned physical
activity. Then, sip throughout your workout and afterwards drink another
two cups.

Information Complements of: WebMD

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