Fatigue and sleep problems have become common ailments today. Feeling exhausted even though you’ve slept through the night? Do you wake up at night and can’t fall asleep again? There can be many reasons for this, from the obvious, such as stress and overwork, to the less known, such as vitamin deficiencies or thyroid problems.
Overwork and sleep problems – a vicious circle
Long-term stress and overwork are some of the most common causes of sleep problems. When we are overloaded with responsibilities, our mind is constantly working, analyzing problems and planning the next tasks. As a result, it is difficult for us to calm down and fall into a peaceful sleep. Lack of proper regeneration at night leads to increased fatigue during the day, which in turn reduces our performance and increases stress. In this way, a vicious circle is created, from which it is difficult to break out.
Symptoms of overwork:
- Chronic fatigue
- Trouble concentrating
- Irritability
- Headaches
- Sleep disorders
- Decrease in motivation
Not only stress – other causes of sleep problems
In addition to stress and overwork, there are many other factors that can negatively affect the quality of our sleep. These include:
- Poor sleep hygiene: Irregular bedtimes, daytime naps, use of electronic devices before bed, noise and light in the bedroom.
- Inadequate diet: Eating heavy meals before bedtime, excessive caffeine and alcohol consumption.
- Vitamin and mineral deficiencies: Magnesium, vitamin D, B vitamins play an important role in regulating sleep.
- Health problems: Sleep apnea, restless legs syndrome, thyroid disease, depression, chronic diseases.
- Medicines: Some medications, e.g. steroids, hypertension drugs, can cause insomnia.
How to improve sleep quality?
If you are struggling with sleep problems, it is worth implementing a few simple rules:
- Take care of sleep hygiene: Go to bed and get up at regular times, create favorable conditions for sleep in the bedroom (darkness, silence, cool air), avoid naps during the day.
- Limit the use of electronic devices before bedtime: The light emitted by the screens of phones, tablets and computers interferes with the production of melatonin – a hormone responsible for regulating the circadian rhythm.
- Take care of physical activity: Regular exercise helps reduce stress and improve sleep quality. However, avoid intense exercise just before bedtime.
- Relax before bed: Take a warm bath, read a book, listen to relaxing music.
- Introduce healthy eating habits: Eat regularly, avoid heavy meals before bedtime, limit caffeine and alcohol intake.
- Supplement vitamin and mineral deficiencies: Consult your doctor or pharmacist about supplementing with magnesium, vitamin D and B vitamins.
- If you suspect that your sleep problems may be related to health problems, contact your doctor.
When to seek the help of a specialist?
If, despite the introduction of healthy habits, sleep problems persist, it is worth consulting a doctor. A specialist will help identify the cause of your ailments and recommend appropriate treatment.
Remember that healthy sleep is the basis for well-being and the proper functioning of the body. Take care of yourself and don’t underestimate sleep problems!
