A good night’s sleep strengthens the immune system and is therefore particularly valuable at the moment. But many simply cannot find peace at night. Do you sleep well, feel healthy in principle, but are still constantly tired? We spoke to an expert about what could be, what you can do about it, and when it would be better to see a doctor.
Those who feel tired and exhausted during the day usually suspect that they have not had enough sleep lately. Improper nutrition – such as fatty, low-nutrient food or too little iron and B vitamins – can make you ineffective in the long run and ultimately make you sick.
But what if I adhere to the recommended seven to eight hours of sleep a day and even the medical check (including a blood count ) indicates that everything is okay physically? Then of course the question remains: why am I always so tired?
It is the sleep quality, not the duration
“In fact, the most common cause of leaden tiredness during the day is that sleep as such did not provide the necessary regeneration at all, even if it was long enough,” explains the Cologne sleep doctor Dr. Michael Feld. “Snoring and too shallow breathing have a significant impact on the quality of sleep. Among other things, this is due to the muscles in the throat, which relax more and more with age. ”
So we don’t even notice that we slept anything but well – just the next day’s bill in the form of enigmatic tiredness. But how is it that the sleep we get does not regenerate enough?
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Pay attention to the correct “sleep hygiene”
The answers are obvious and varied: too much caffeine during the day and/or alcohol in the evening; stirring films right before bed; paralyzing carousel of thoughts; Quarrel with the partner; the (professional) pressure to absolutely work the next morning and much more.
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“It is just as important to pay attention to your own sleep hygiene as to go to bed just in time,” explains the expert. He explains exactly what that means as follows: “A dark, cool and quiet room, herbal supplements made from passionflower and valerian and the habit of writing down all the thoughts left over from the day just before going to bed can make a big difference.”
But not only should the head be “mucked out”, every now and then also your own bed, that is: out with your loved one! Why? “We just sleep better and calmer when we’re alone,” says Michael Feld.
We are not machines – being tired every now and then is perfectly normal
We all have an internal clock that is based on the seasons, with the influence of light on the human organism playing a particularly important role.
Michael Feld says: “In our latitudes, people are naturally not as efficient in winter as in summer. We should be much more aware of this fact. ”If this is overlooked, we quickly find ourselves in a treacherous cycle of poor sleep, lack of exercise, frustration, and constant fatigue, which – the longer it lasts – the harder it is to breakthrough.
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Recognize mental causes with the 3-3-3 rule
But there could be another cause behind permanent fatigue. Because mental illnesses such as depression or burnout often also announce a state of exhaustion. “This is an important warning signal,” confirms Michael Feld. “If it is possible to fall asleep at any time during the day, the body is usually just in need of rest. On the other hand, if you stay awake and tired on the inside despite being tired, this could be an indication that the problem is deeper. ”
In general, the 3-3-3 rule applies: if the symptoms of exhaustion last longer than three months, over three days a week and always longer than three hours, you should definitely see a doctor.