You’ve made your bedroom as cozy as possible and try to go to bed at a reasonable hour. But no matter what you do, you always feel exhausted. If this sounds familiar, you might be tempted to blame your hormones, but something else could be to blame.“Women do frequently question whether hormonal shifts, especially those that come with perimenopause and menopause, are contributing to their fatigue, and they definitely can,” says Dr. Beth Oller, MD, a family physician who focuses on women’s health. Decreases in the hormones estrogen and progesterone in perimenopause and menopause can cause fatigue and other symptoms that affect sleep, such as hot flashes, night sweats and insomnia, she says. “Hormone changes and optimization are trendy concepts on social media these days, and are often assumed to be more prevalent than they actually are,” adds Dr. Meredith Bourne, MD,a family physician at PlushCare.In many instances, regularly feeling exhausted is actually linked to an underlying medical condition or lifestyle habits, she adds. Here’s what you should know.Related: This Common Vitamin Deficiency Could Be the Reason You’re Always Tired, Experts Warn
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You’re likely juggling a lot: caring for kids or aging parents, work and the mental load of keeping everything together, Dr. Bourne says. “The biggest reasons women always feel exhausted are unrealistic expectations from women themselves, their families or communities and general society.”
Taking steps to reduce your stress levels can improve your sleep and reduce fatigue, Dr. Bourne says. That’s often easier said than done, however. You may need to try to redistribute caretaking responsibilities and avoid taking on too much.
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2. A potential sleep disorder
There are several symptoms of sleep disorders, according to the Cleveland Clinic:
Difficulty falling asleepDifficulty staying asleepWaking up during the night and not being able to go back to sleepSnoring, gasping, or choking when you sleepWanting to move as soon as you relaxFeeling sleepy during the dayExperiencing irritability or mood shiftsFeeling unrested even when you do sleepWhen you’re always exhausted, exercising may be the last thing you feel like doing. But it can actually help you sleep and feel more rested overall.
“Exercise can help improve your sleep quality, and can also help with increased stress women feel around caregiving and other household responsibilities,” Dr. Oller says.
Strive to get at least 150 minutes of moderate-intensity physical activity a week, along with two days of strength-training activity, according to the Centers for Disease Control and Prevention. Just make sure you work out at least two to three hours before bedtime; otherwise, it could interfere with your sleep, Dr. Oller says.
4. Your diet could be healthier
However, fresh fruits and vegetables, including leafy greens, are rich in fiber and have been shown to improve sleep. Unsaturated fats and fatty fish, like salmon, that contain omega-3 fatty acids, can also help you get the rest you need. These foods will also prevent blood sugar fluctuations and give you energy when you’re awake.
Related: ‘I’m a Neuropsychologist—Here’s the One Thing I Never, Ever Do Before Bed’
Along with fatigue, certain vitamin deficiencies can make you crave certain foods, cause hair, nail, or eye issues; or lead to mood shifts. If you have these symptoms, talk to your doctor, who may do blood or urine tests to diagnose a deficiency and could suggest dietary changes or supplements.
6. You have an underlying medical condition
Fatigue is also a symptom of many other medical conditions, including infections, the flu, heart conditions, chronic obstructive pulmonary disease (COPD), depression or autoimmune diseases such as lupus, fibromyalgia and kidney disease, according to the Cleveland Clinic.
When To See a Doctor
Along with fatigue, Dr. Bourne says to watch for other symptoms, including:
Shortness of breathFeeling hot or cold all the timeUnexpected weight changesRacing heartThoughts of self-harm Severe anxietyUp Next:
Related: This ‘Healthy’ Vitamin Habit Might Actually Be Causing Brain Fog
Sources:
Beth Oller, MD, a family physician who focuses on women’s healthMeredith Bourne, MD, a family physician at PlushCarePsychology, Health & Medicine, Why are women more fatigued than men? The roles of stress, sleep, and repetitive negative thinkingCleveland Clinic, Sleep DisordersSleep Foundation, Exercise and SleepCDC, Adult Activity: An OverviewUCLA Health, Healthy diet could help with healthy sleepHarvard School of Public Health, Ultra-processed foods linked to poorer brain healthCleveland Clinic, Vitamin Deficiency CDC, About SleepHence then, the article about it s not just hormones here are 6 sneaky reasons you re exhausted all the time was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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