NOT FOUND: nap.jpgIs it just me, or have more people been talking lately about how tired they are? “I’m beat.” “I can’t seem to keep my eyes open.” “I just want to lie down and sleep.” “Can’t wait until I can get home so I can go to bed.” “I just need a nap.” These seem to be common phrases I hear throughout the day, from people I know and people I don’t know. There is also the mother of a fussy child making the excuse, “He didn’t get his nap today.” Or, sweetly looking at her cuddly little bundle of joy and reinforcing, “Are you tired? Do you need to go ‘night-night’?”

All this talk about sleep is enough to make a person tired! Why is most of America so tired? I don’t remember being tired as a child. We played hard and slept hard – going to bed the same time every night and getting up the same time every morning. My mom was very good about keeping us on a routine. I, on the other hand, did not inherit that gene. It takes great effort for me to stay strict about my schedule and that is one of the key factors in preventing the fatigue, drowsiness throughout the day and general malaise.

What is causing your tiredness? Here are some factors:
Recent or current illness
Vitamin or mineral deficiency
Boredom
Depression
Worry
Stress from family, work
Lack of sleep
Medication
Poor eating/nutrition
Change of lifestyle – work, relationships, living situation
Work schedules – shift work
New baby in the house
Eating or drinking caffeine too close to bedtime

What you can do at night:
Aim for a regular sleep routine, going to bed and getting up at the same time each day.
Don’t eat too close to bedtime.
Clear your mind of worry before bed.
Try journaling -- write your thoughts down.
Keep your bedroom at a comfortable temperature.
Enjoy relaxing activities before bed – soothing music, warm bath, or read.

What you can do throughout the day:
Get and stay physically active. When you’re tired, it’s hard to get motivated, but once you take that first step, it will get easier and easier to include some type of exercise into each day.

Practice relaxing with deep breathing.

Try a power nap. Taking naps can help balance your body’s need for sleep and give you that re-charge you need. Fifteen to 45 minutes in the early afternoon should do the job nicely. You will find yourself more productive for the remainder of your day.

In most cases tiredness can be solved with some simple steps, such as good, regular sleep and changing your lifestyle. Sometimes just adding one or two small changes can bring dramatic results. If these simple steps cannot solve your problem, you should seek professional help.