What Causes Tiredness?

Although the majority of Brits are getting the recommended 7-9 hours of sleep a night, most of the population still reports tiredness for at least half, if not all, of the day.

Getting enough sleep, for many, is only half the battle. Sleep should also be high in quality as well as duration, and the choices we make, during our waking life, can cause us to feel tired when trying to go about our daily activities.

Sleep hygiene refers to your lifestyle and daily behaviour in relation to sleep. Sleep hygiene is not something that is changed by one change, such as going to bed earlier one night, but your overall lifestyle and routine. 

Examples of poor sleep hygiene, leading to tiredness during the day, include (but are not limited to):

• Irregular bedtimes and waking up times
• Failing to unwind with a relaxing activity and going to bed stressed or anxious
• Uncomfortable sleeping spaces
• Blue light exposure before bed
• Using your bed for activities other than sleep

The meals and snacks we have before bedtime can have a serious impact on our ability to get a proper rest. Food can help us tackle tiredness by giving us energy during the day, but also shape the quality and duration of our sleep.

Food and drinks that should be avoided before bedtime - or at least, consumed many hours before hitting the pillow - include:

• spicy foods
• caffeine or carbonated drinks
• salty or sugary foods, such as sweets or crisps
• acidic fruit and vegetables, such as tomatoes
• alcohol

Additionally, alcoholic drinks can cause a much lighter sleep, meaning that even if it induces the feeling of tiredness, you're not getting enough hours of quality rest the next day.

Making the right choices with your diet and choosing to consume foods with nutrients that promote better sleep at bedtime will go a long way to preventing tiredness during the day.

• nuts
• legumes
• dairy foods such as cheese or yogurt
• fruits and vegetables
• whole grains, such as wheats, breads, and pasta

It may sound counterintuitive, but staying still and not exerting yourself can make you experience tiredness more than if you stayed on your feet. Studies consistently show that getting regular exercise helps your circadian rhythms stay regular, improving the quality and duration of sleep, as well as prompting your mind and body know when it's time to rest and when to stay alert.

• yoga
• walking
• cycling
• swimming
• jogging
• tai chi

If the lifestyle changes mentioned above fail to combat tiredness during the day, it is possible that an undiagnosed medical condition can be the root cause. Speak to a medical professional for a diagnosis or further treatment.