10 Reasons You Are Tired ALL Day after a Full Night of Sleep
1. Quality of sleep is critically important. In addition to tips #2 and #3 listed
below, avoiding alcohol before bed and putting your phone in airplane mode will
significantly improve the quality of your sleep.
2. Circadian rhythm can be reset by obtaining natural light in the morning,
movement throughout the day, dim light and time to digest in the evening.
3. Melatonin synthesis requires a well-balanced diet that includes vitamin A, C,
E, B5, B6, B12, folate, zinc, choline, and tryptophan.
4. Nutrition: Consume all of the nutrients needed to fuel your body and avoid as
many toxins as possible.
Density: Use every eating opportunity to maximize the amount and diversity of vitamins, minerals, amino acids, long chain fatty acids, and complex carbohydrates you consume. Some that top the list on nutrient density are organ meats, seafood, fruits, and veggies.
Quality: Prioritize organic produce (2019 Shopper's Guide to Pesticides in Produce), grass-fed/pasture-raised meat, and wild-caught fish.
Diversity: Eat by color. Fulfill all of your nutrient requirements and maintain a healthy gut bychoosing foods of all different colors and varieties.
5. Rest and Digest are physiological responses that you may have to
breathing. Unfortunately, most of us spend too much time in fight or flight mode
which ultimately leads to burn out. Self-care is essential.
6. Thyroid Hormone functions in the body to speed metabolism, regulate body
temperature, increase blood flow, and more. If you feel as though you are
accomplishing numbers 1-6 listed above and you are still tired all of the time, you
may have reduced thyroid function. Other symptoms of low thyroid are: always feeling cold, hair loss, dry skin, brittle nails, hard time losing weight even when dieting, heavy menstrual cycles, brain fog, constipation, and poor wound healing.
It is important to know that a usual blood panel will not necessarily reveal thyroid
dysfunction and it could be missed during a routine doctor’s visit. There are many
things you can do nutritionally and behaviorally to improve thyroid function. I will
write an entire post on thyroid, but please private message me if you are
experiencing these symptoms and would like immediate advice.
7. Adrenal Fatigue is getting lots of hype these days. Your adrenal glands are
responsible for secreting a hormone called cortisol. Cortisol levels should be
highest during the morning and early afternoon hours. In the evening hours,
cortisol drops significantly and is replaced with melatonin.
Factors that may lead to adrenal insufficiency include nutrient deficiencies (i.e.
vitamin C, E, other antioxidants, and cholesterol!!), harmful bacteria in the
gastrointestinal tract, and/or hormonal imbalances.
Other signs of low cortisol are blood sugar dysregulation and depression. As with
thyroid function, there are steps you can take to restore adequate adrenal
function. I will expand on this topic in the future, but private message me if you
want more immediate information.
8. Neurotransmitter and Hormone Imbalances: Neurotransmitters and
hormones are like the text messages that the brain sends to tell the body how to
behave. Some examples are dopamine, serotonin, and norepinephrine. These
messages help regulate mood, energy, and cognition. Sex hormones like
estrogen and testosterone also play a role.
To synthesize neurotransmitters and hormones, the body needs the B-vitamins,
amino acids, choline, and essential fatty acids. Food is the most powerful, side-
effect free medicine. Contact me if your mood, energy level, and/or cognition are
9. Glucose dysregulation, inflammation, and oxidative stress can all cause
hormone imbalances leading to chronic fatigue, cardiovascular disease,
diabetes, and stroke.
10. Fulfillment and Reward: This list would not be complete if I didn’t
emphasize the importance of seeking out activities that motivate you, ignite a
sense of pride, and make you feel fulfilled.
In functional medicine, we focus on addressing abnormalities early on as a
means of preventing irreversible conditions from developing.
Chronic fatigue is not a normal part of living and you should not have to struggle.
Please try implementing the strategies I’ve provided and don’t hesitate to contact
me if I can be of further assistance.
If you listen to your body when it whispers, you won’t have to hear it