Why do I always feel sleepy & tired?
It is recommended we get between seven to nine hours sleep a night. Getting to the root reason as to why you cannot sleep or are tired throughout the day is important. There are numerous contributors such as having an overactive mind, mental stress and worries, physical exhaustion and emotional exhaustion.
When fatigue comes on suddenly and is not relieved by adequate sleep and rest it might indicate another issue, such as hormonal imbalances or a poor diet. If you are getting sufficient sleep and cannot rectify why you are feeling tired in the day it is worth seeking the advice of a nutritionist.
Why do I find it hard to stay energised on a diet?
Skipping meals or not eating enough carbohydrates in the daytime can lead to hypoglycemia or low blood sugar. If your blood sugar drops below 70 milligrams per deciliter, it can result in dizziness, fatigue, headache, weakness and anxiety. Some weight loss diets are low in calories and carbohydrates which may not suit you as it can make you feel tired and feel low.
Carbohydrates are the preferred fuel of choice by the brain, and complex carbohydrate foods provide B vitamins and magnesium that help raise energy levels, meaning that you stay energised. These include oats, wholegrain or rye bread, brown rice, beans and pulses. Eating regular meals and avoiding gaps longer than four hours can prevent sugar dips and dizziness.
Are there any foods that could be making me lethargic?
Natural foods that are fresh and full of vitamins and minerals contain enzymes that support energy levels. Certain foods that contain refined sugars which are high on the glycemic index (GI) scale can zap your energy levels. This leads to a roller coaster of high and low blood sugar levels can affect energy levels. Sugary food and drink, caffeine and refined carbohydrates provide a quick burst of energy that quickly falls.
Replace these with healthier, balanced, low GI foods that contain protein and essential fats such as avocados, cheese, vegetables, nuts, seeds, and wholegrain bread as they take longer to digest and thus allow the blood sugar levels to stabilise.
How can I avoid sleepiness after my lunch?
The sleepiness after lunch typically arises from larger meals that may be more carbohydrate based and heavy to digest, such as pasta, rice and potatoes.
Therefore, dividing your lunch in two or having a lighter meal balanced with snack throughout the day may prevent a post lunch slump. Lunch should also contain some vegetables or a salad with a source of protein from eggs, fish, chicken or beans and pulses.
Having a cup of green tea in the day can also combat fatigue and focus the mind better. Due to its anti-oxidants and a component called L-Theanine which can reduce anxiety.
Why do I feel so sleepy and have gas and bloating after eating?
Eating quickly and on the run can lead to bloating in the abdomen as the stomach and pancreas work harder to produce more digestive enzymes. This tires the body.
Bloating can commonly arise alongside constipation where the stool takes longer to pass along the large intestine leading to feelings of sluggishness. Gas in the intestines is indicative of gut fermentation whereby certain foods are not broken down properly and the bacteria ferment them in the gut producing certain gases.
A digestive enzyme taken with meals helps breakdown these foods which may reduce and alleviate symptoms of bloating and gas. A nutritionist can provide you with further advice and identify which foods and remedies that can heal your gut and alleviate bloating, gas and constipation.
What vitamins can I to take to help stop feeling so tired?
To complement a healthy diet, I advise taking supplements that boost vitamins and minerals to prevent you from feeling over exhausted in the first place. I recommend everybody takes a multivitamin and mineral with a good amount of B vitamins and the key minerals zinc, selenium and iodine.
Coenzyme Q10– helps with cellular energy production. It has been shown to have numerous anti-oxidant benefits on the body. Levels of co-enzyme Q10 decline as we age and anyone over 30 can take this.
The minerals iron and vitamin B12 are important for health red blood cells which carry oxygen for energy production. Low levels of these nutrients can be a reason for tiredness and breathlessness.
Simple sleep aids and techniques can be incorporated into your daily life to relax your mind and body and induce a deeper sleep quality:
- Switch off technology and phones at night.
- Exercise during the day, including stretching and yoga and getting fresh air.
- Drink herbal teas that are caffeine free with chamomile, lemon balm or valerian root.
- Take magnesium in the evening to help you relax and ease symptoms of insomnia.
- Take a warm bath before bedtime.
- Meditate or perform guided visualisations that calm the mind.
- Use aromatherapy oils like lavender essential oil on your pillow, in your bath and spray around the bedroom.
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