It's not like you go to work every day:
It took half an hour to work before I woke up completely;
The daily mantra is: I'm so tired!
The real thought in my heart is: I am so sleepy and sleepy, I don't want to go to work!!!
(Source: soogif)
You who have eaten and slept enough every day, but still feel very sleepy and tired, may encounter these 10 problems.
01
Sleep for a long time, but of low quality
Sleep has a great effect on our bodies, and after a good night's sleep, the body will be as full of energy as electricity [1,2,3].
When you fall asleep, the body silently "repairs" — releasing important growth hormones, completing damage repair and regeneration of cells, and so on. Adults are generally recommended to sleep an average of 7 to 8 hours a day [4].
But many people have slept enough, or sleepy, may not be enough sleep quality.
Sleep is not a one-click shutdown on or off, but a curved fluctuation, divided into non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep [4]. Among them, the NREM period can be divided into: falling asleep period (N1), light sleep period (N2), deep sleep period (N3) (deep sleep and deep sleep period).
If the N3 stage and rapid eye movement period of deep sleep are not enough time, after waking up, you will still feel tired and weak, which is equivalent to insufficient brain charging, and naturally there will be insufficient brain power during the day.
Staying up late, developing a regular routine, and not eating too much before going to bed will help improve the quality of sleep.
02
Enough to eat, but still "malnourished"
Many people eat a lot of food at every meal, but the truth is that it is also possible to be malnourished. Especially when you lack some key elements, you can also feel sleepy all day.
1. Vitamin D deficiency
Vitamin D, also known as the sunshine vitamin, is mainly derived from the skin [5].
Office workers who do not usually have sunlight are prone to vitamin D deficiency.
In addition to the lack of vitamin D, which many people know about osteomalacia and osteoporosis, it is also related to cardiovascular disease, low immunity, tiredness and drowsiness.
People who usually stay at home and stay in the office should remember to go outdoors to bask in the sun
2. Vitamin B12 deficiency
The body's ability to absorb B12 decreases with age [6].
Among adults under the age of 60, 6 to 12% are deficient in vitamin B12, while in people aged 60 years and older, the prevalence of vitamin B12 deficiency is as high as 20%.
Vitamin B12 can affect the processes of red blood cell production, oxygen delivery, and energy production, so if you are deficient in vitamin B12, your body feels tired.
If you can eat enough meat in your usual diet, such as animal liver kidneys, fish, poultry, shellfish and eggs, etc., there is generally no lack of vitamin B12.
If you are a vegetarian, you can also supplement with vitamin B12 directly, but it is best to consult a doctor/dietitian.
3. Anemia
According to the findings of the Report on the Status of Nutrition and Chronic Diseases of Chinese Residents (2020), the prevalence of anemia among residents aged 18 and above in mainland China is 8.7%, and the prevalence of anemia in pregnant women is 13.6%. Iron deficiency anemia is the most common type, accounting for about 60 percent of all anemias [7].
The hemoglobin in red blood cells is the transporter of oxygen in the human body, and when the body's oxygen supply is insufficient, it is as if the engine has no fuel, and it is easy to produce burnout.
In general, women, premature babies, vegetarians, etc. are more likely to develop iron deficiency anemia. In daily life, pay attention to eating iron-rich foods such as pork, beef, and duck blood to prevent anemia [8].
03
Eat too much that you shouldn't eat, eat too little
1. Excessive intake of high-sugar diet
Excessive intake of a high-sugar diet may lead to long-term high blood sugar and high insulin levels, affecting the body's metabolic processes and leading to fatigue and drowsiness.
2, energy and protein eat too little
If you've been dieting lately to lose weight, you'll also feel sleepy easily.
That's because when the calories in your food aren't enough to meet your body's needs, your body starts to break down a lot of fat and muscle to meet your body's energy needs. This results in a loss of body fat and muscle mass, and the possibility of fatigue [9].
Regularly eating processed foods that are low in essential nutrients, such as fries and cola, can also lead to nutrient deficiencies and make people feel tired.
In a 28-day study of 82 people, high-sugar and over-processed foods were more likely to cause depression and fatigue than high-protein, low-sugar diets[10]; another large-scale study of more than 50,000 people showed that high-sugar and over-processed foods were also associated with the risk of insomnia [11].
Eating more protein- and vitamin-rich foods, such as legumes, fish, eggs, fruits and vegetables, and more, may help reduce fatigue and promote healthy sleep while providing optimal nutrition for the body.
04
Adults who are saddled with chronic stress are more likely to be tired
There's also something that makes you feel tired, and that's chronic stress.
It may cause structural and functional changes in the brain, causing imbalances in neurotransmitters in the body, etc., manifesting as fatigue in the body [12] and anxiety and depression emotionally.
Stress, while unavoidable, can be managed. Choosing some suitable ways to relax, such as taking a hot bath, meditation, music, walking, etc., is a good way to regulate emotions.
05
The more alarming the snoring, the worse the quality of sleep is likely
Does snoring equal a good night's sleep?
No, it may also have a name called sleep apnea syndrome.
Under the snoring sound, the snorer's body may be experiencing hypoxemia, hypercapnia, and sleep structure disorders, which are very harmful to the body, and one in every 10 people in the mainland population will have this "snoring disease" [13].
People of advanced age, males, obesity, family history of snoring, etc., are prone to this problem.
Nighttime snoring is not just about affecting your partner's sleep, but can also lead to insomnia, headaches, daytime drowsiness, fatigue, memory loss, and arrhythmias [14]. Severe cases can also lead to sudden death during sleep.
If you sleep at night snoring like thunder, during the day groggy, it is recommended to go to the hospital for sleep apnea monitoring to further clarify your sleep.
06
Too much coffee? Fall into a vicious circle of "sleepy but unable to sleep"
Some people, sleepy in the morning, will drink a lot of coffee, although it will make people a hundred times more energetic, but over-reliance on them may make you more tired the next day.
Drink coffee for a while, and drink coffee "crematorium" all the time.
Too much caffeine can impair sleep cycles, disrupt sleep quality, and further lead to daytime fatigue [15].
Poor sleep – fatigue – caffeine – impaired sleep cycle – poor sleep, a vicious cycle is born.
Excessive caffeine intake has been linked to tossing and turning, sleeplessness, waking up from dreams, lack of sleep, and daydreaming [16].
The amount of the most suitable for each person is different, and it is subject to not disturbing their sleep rhythm.
07
Not enough moisture, fatigue to make up
Most of the human body is made of water.
Water accounts for an average of 60% of body weight among adult men and 50% of women.
When dehydration occurs, people will have some uncomfortable reactions.
When the water loss reaches 2% to 4% of the body weight, it is mildly dehydrated, and it will be thirsty and urinate; when the water loss reaches 4% to 8%, it is moderate dehydration, and the skin can be dry, the mouth and tongue are dry, and the whole body is weak; when the water loss reaches more than 8%, it is severe dehydration, and there will be irritability, high fever, mental trance, etc., and even life-threatening [19].
Adults normally need 2000 to 2500 ml of water per day, of which at least 1500 ml (women) and 1700 ml (men) of boiled water, the rest of the water can be obtained from other foods and body metabolism.
So remember to drink water frequently, warm boiled water, do not be thirsty and drink water again.
08
Obesity & insomnia, complement each other
A fat hundred sick students, a fat regret all.
Obesity is not only significantly associated with the risk of many chronic diseases, but may also increase the risk of chronic fatigue [20].
Obesity significantly increases the risk of obstructive sleep apnea syndrome, which directly affects sleep cycles and sleep quality; increases the risk of depression, type 2 diabetes, hypertension, cardiovascular and cerebrovascular diseases, etc., and these chronic diseases may make people feel sleepy.
Low-quality sleep, in turn, can lead to obesity [21], which can lead to a vicious cycle again.
In order to make yourself full of vitality every day, you must also control it at a reasonable weight
09
Nail reduction, listlessness
When the body has certain diseases, such as hypothyroidism, people may feel fatigued, tired and depressed [22].
Symptoms of hypothyroidism are usually less specific, such as fatigue, edema, unresponsiveness, and apathy, which are difficult to detect if not noticed.
At this time, it is necessary to judge in combination with the results of the physical examination to see whether the culprit of drowsiness is the thyroid gland.
So do you go for regular check-ups?
10
These are the ones to see if there is you?
There are a few other factors that can make it easier for people to get sleepy:
Alcoholism: Alcoholics are more likely to feel fatigued [23].
Night shift: When working the night shift, people's sleep rhythm may be disrupted, and they are prone to insomnia at night and lethargy during the day .24]
Prolonged sedentary. People who are sedentary for a long time and do not exercise are more likely to experience daytime fatigue [25].
Taking some medicine. We say that the drug is three-point poison, and some of the side effects of drugs include drowsiness for a long time, such as antipyretic analgesic drugs, antidepressants, etc. [26].
Which of the 10 above did you win?
Actually take good care of yourself
It's not as simple as eating and sleeping enough
Rather, it is about listening to the needs of your heart and body at all times
Scientifically and rationally arrange diet and sleep
Start today
Why not try:
A little less delicate starch in every meal
More nutritious protein
When working, I am fully engaged and drink too much coffee
Learn to decompress yourself and enjoy the moment
……
We say, live in the moment
And healthy, energetic
It is the basis of all beauty!
Contributing Authors:
Cao Xinyuan
Eight-year doctoral student at Peking Union Medical College
Fu Ziyao
Reviewers:
Wang Chunxue
Director of the Department of Neuropsychiatry and Clinical Psychology, Beijing Tiantan Hospital, Capital Medical University
Lee Garden
Registered Dietitian
bibliography
[1] Chaput J P, Dutil C, Sampasa-Kanyinga H. Sleeping hours: what is the ideal number and how does age impact this? [J]. Nat Sci Sleep, 2018,10: 421-430.
[2] Watson N F, Badr M S, Belenky G, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society [J]. Sleep, 2015,38: 843-844.
[3] Schmidt M H. Sleep-related erection neurophysiology: a journey of discovery [J]. Sleep Med, 2018,49: 24-27.
Healthy China Action (2019-2030) [J]. Chinese Journal of Tissue Engineering Research, 2020,v.24; No.929: 5905.
[5] Saraff V, Shaw N. Sunshine and vitamin D [J]. Arch Dis Child, 2016,101: 190-192.
[6] Gana W, De Luca A, Debacq C, et al. Analysis of the Impact of Selected Vitamins Deficiencies on the Risk of Disability in Older People [J]. Nutrients, 2021,13.
Li Lijuan,Zhang Liansheng. Some problems in the standardized diagnosis and treatment of iron deficiency anemia. Chinese Medical Journal. 2021,101(40)
[8] Camaschella C. Iron-deficiency anemia [J]. N Engl J Med, 2015,372: 1832-1843.
[9] Azzolino D, Arosio B, Marzetti E, et al. Nutritional Status as a Mediator of Fatigue and Its Underlying Mechanisms in Older People [J]. Nutrients, 2020,12.
[10] Breymeyer K L, Lampe J W, McGregor B A, et al. Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets [J]. Appetite, 2016,107: 253-259.
[11] Gangwisch J E, Hale L, St-Onge M P, et al. High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women's Health Initiative [J]. Am J Clin Nutr, 2020,111: 429-439.
[12] Mariotti A. The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication [J]. Future Sci OA, 2015,1: Fso23.
Su Xiaofeng, Liu Lin, Zhong Lin, et al. Meta-analysis of the prevalence of obstructive sleep apnea syndrome in China[J]. Chinese Journal of Evidence-Based Medicine, 2021,21: 1187-1194.
[14] Bhadriraju S, Kemp C R, Jr., Cheruvu M, et al. Sleep apnea syndrome: implications on cardiovascular diseases [J]. Crit Pathw Cardiol, 2008,7: 248-253.
[15] O'Callaghan F, Muurlink O, Reid N. Effects of caffeine on sleep quality and daytime functioning [J]. Risk Manag Healthc Policy, 2018,11: 263-271.
[16] Chaudhary N S, Grandner M A, Jackson N J, et al. Caffeine consumption, insomnia, and sleep duration: Results from a nationally representative sample [J]. Nutrition, 2016,32: 1193-1199.
[17] Erblang M, Drogou C, Gomez-Merino D, et al. The Impact of Genetic Variations in ADORA2A in the Association between Caffeine Consumption and Sleep [J]. Genes (Basel), 2019,10.
[18] Al-Shaar L, Vercammen K, Lu C, et al. Health Effects and Public Health Concerns of Energy Drink Consumption in the United States: A Mini-Review [J]. Front Public Health, 2017,5: 225.
[19] Yang Yuexin,Ge Keyou. Chinese Nutrition Science Encyclopedia. Beijing: People's Medical Publishing House, 2019
[20] Hruby A, Hu F B. The Epidemiology of Obesity: A Big Picture [J]. Pharmacoeconomics, 2015,33: 673-689.
[21] Cooper C B, Neufeld E V, Dolezal B A, et al. Sleep deprivation and obesity in adults: a brief narrative review [J]. BMJ Open Sport Exerc Med, 2018,4: e000392.
[22] Chaker L, Bianco A C, Jonklaas J, et al. Hypothyroidism [J]. Lancet, 2017,390: 1550-1562.
[23] Aichmüller C, Soyka M. Fatigue in substance abuse disorders [J]. Rev Med Suisse, 2015,11: 927-930.
[24] Boivin D B, Boudreau P. Impacts of shift work on sleep and circadian rhythms [J]. Pathol Biol (Paris), 2014,62: 292-301.
[25] Razazian N, Kazeminia M, Moayedi H, et al. The impact of physical exercise on the fatigue symptoms in patients with multiple sclerosis: a systematic review and meta-analysis [J]. BMC Neurol, 2020,20: 93.
[26] Van Gastel A. Drug-Induced Insomnia and Excessive Sleepiness [J]. Sleep Med Clin, 2018,13: 147-159.
Editors: Zhang Xiaoyi, Emgrand, Zhang Jie
Typesetting: Han Ningning | Proofreader: Wu Yihe
Operations: Li Yongmin | Coordinator: Wu Wei