Chronic fatigue: causes and solutions

Chronic fatigue is a common problem that can be caused by a variety of factors, including stress, physiological changes and an unsuitable sleep environment. Understanding these reasons will help you find effective solutions to improve your sleep quality.

Physiological changes

As we age, our sleep cycles naturally change. We spend less time in deep sleep, which makes sleep more shallow and more vulnerable to interruptions. This shallow sleep leads to more frequent awakenings by noise, movement, or temperature changes.

Stress

Stress can significantly impact sleep, causing us to change our behavior at the expense of quality rest. For example, we may reduce physical activity, rely on alcohol for relaxation, or work late into the night. All of this can have a negative impact on your sleep.

Solution:

• Identify and eliminate the source of stress if possible.
• Learn stress management techniques, such as deep breathing, sleep journaling, or yoga.

Hormonal causes of fatigue

• Menopause: Falling estrogen levels can lead to hot flashes, night sweats, sleep disturbances and fatigue.
• Perimenopause: The transition period before menopause can also cause hormonal fluctuations, leading to fatigue.
• Premenstrual syndrome (PMS): Fluctuations in progesterone and estrogen levels can cause fatigue, irritability, and other symptoms.
• Thyroid hormones: Hypothyroidism, or an underactive thyroid gland, can lead to fatigue, weight gain and other symptoms.
• Growth Hormone: Decreased production of growth hormone, especially as we age, can contribute to fatigue.

Unsuitable sleeping environment

The atmosphere in your bedroom plays an important role in the quality of your sleep. Too much bright light, too much noise, or an uncomfortable bed can make it difficult to fall asleep and stay asleep.

Solution:

• Make sure your bedroom is dark, quiet and cool.
• Consider purchasing a new mattress if your current one is causing you discomfort.
• Use an eye mask and earplugs to block out outside light and noise.
• Try sleeping in a cooler room to encourage your body's natural temperature drop before bed.

Other Tips for Better Sleep

1. Set a regular sleep schedule and go to bed and wake up at the same time every day, even on weekends.
2. Create a relaxing atmosphere before bed by taking a warm bath, reading a book, or listening to soothing music.
3. Avoid caffeine and alcohol in the evening, as they can disrupt sleep.
4. Avoid eating heavy food before bed as it can cause discomfort and disrupt sleep.
5. Eat a healthy diet. Consume foods rich in vitamins, minerals and antioxidants, which can support hormonal health.

When dealing with sleep problems, it is important to consult a doctor to rule out any medical causes. With the right solutions, you can improve the quality of your sleep, which will lead to improvements in your overall health and well-being.