Feeling tired you beck’s anxiety inventory test pdf are not alone. – rx health and wellness

There are many things that cause fatigue – some we can work on improving (quality or quantity of sleep, quality or quantity nutrition, regular movement, stop or reduce substance use, stress management) and some we cannot (health conditions). Fatigue is a tricky complaint because there is not one beck’s anxiety inventory test pdf reason for it. It’s also hard to measure because there’s not a single test or lab to define if beck’s anxiety inventory test pdf it exists. It’s best to work with your primary care physician to beck’s anxiety inventory test pdf uncover what might be contributing to fatigue and work on beck’s anxiety inventory test pdf improving it. Not enough sleep

Only 1 in 7 americans wake up feeling fresh every beck’s anxiety inventory test pdf day of the week, according to a poll conducted by yougov.


Experts have traditionally recommended eight hours sleep, though seven hours should also be sufficient. 45% of americans sleeping 7- 8 hours a night reported feeling tired or fatigued up beck’s anxiety inventory test pdf to 3x/week. 27% of people said they wake up tired on 4+ days per week. Those only managing 6 hours sleep or less each night beck’s anxiety inventory test pdf are the most tired. 54% of people getting 6 or less hours sleep wake up beck’s anxiety inventory test pdf tired 4+ days a week. Improve quality and quantity of sleep

The best sleep environment is cool (60s), dark, and quiet (as well as clean and safe). These variables can be tough to achieve, particularly if someone works the night shift. Light is naturally alerting to the body (whether it’s from a phone, tv, or sunshine) making it hard to get enough quality sleep. Using black out curtains and/or a sleep mask can be helpful. Additionally, there’s a setting on most smart phones that dims the beck’s anxiety inventory test pdf screen if you must check your phone while trying to beck’s anxiety inventory test pdf sleep. Turning off all electronics is the best policy when trying beck’s anxiety inventory test pdf to get a good night sleep. Similarly, a quiet sleep environment can be hard to come by beck’s anxiety inventory test pdf in the city or when trying to sleep during the beck’s anxiety inventory test pdf day. Soothing noise machines or low drone fans can be helpful beck’s anxiety inventory test pdf to calm the noise level. Stress and sleep

Many people when asked why they wake up during the beck’s anxiety inventory test pdf night do not remember or attribute it to the wrong beck’s anxiety inventory test pdf reason. That is because memory is not fully engaged during sleep beck’s anxiety inventory test pdf and at the time you wake up. Worries or stress can decrease your chances of a full beck’s anxiety inventory test pdf night of good quality sleep. Worrying thoughts can keep us from falling asleep and can beck’s anxiety inventory test pdf also prevent us from staying asleep. Creating the best sleep environment can help but destressing will beck’s anxiety inventory test pdf be key. Use of meditation or yoga to decrease stress can help.

There is something called the “default mechanism” in the brain. The theory is that our default worries play like a beck’s anxiety inventory test pdf broken record when distractions stop. Activities like focusing on your breath or coloring books occupy beck’s anxiety inventory test pdf your brain and override the default mechanism. But when trying to fall asleep, distractions stop so the default mechanism can come on full beck’s anxiety inventory test pdf force making it difficult to fall asleep. Alcohol is not an effective sleep aid. While it may make you drowsy at first, it prevents the body from getting into deep enough sleep beck’s anxiety inventory test pdf (e.G. REM sleep) leading to reduced quality of rest. If you find yourself needing a distraction from your default beck’s anxiety inventory test pdf mechanism, the best choice is one without light such as listening beck’s anxiety inventory test pdf to a podcast, radio, or simple meditation. Feeling tired, take a nap

The safest way to wake up is to take a beck’s anxiety inventory test pdf short nap or do something to raise your heart rate beck’s anxiety inventory test pdf like exercise or laughter. But if that’s not possible caffeine can perk you up short term beck’s anxiety inventory test pdf – it’s a stimulant. But you can also become dependent on it, so the lack of caffeine can lead to withdrawal symptoms beck’s anxiety inventory test pdf and leave you tired if used chronically. Don’t need much to get an effect (100 mg) which is a small, 6-8 oz cup of coffee. Products like red bull are not ideal because in addition beck’s anxiety inventory test pdf to sugar / artificial sweeteners, they contain ingredients and unregulated caffeine levels that may not beck’s anxiety inventory test pdf be safe. What’s the ideal nap duration to wake up feeling refreshed?

A small cup of coffee is preferred to a B-vitamin supplements, 5 hour energy, or pre-workout supplement because it’s more tightly regulated, safer, and less expensive. “energy supplements” can contain un-tested stimulants in addition to caffeine which can increase blood beck’s anxiety inventory test pdf pressure and increase risk of stroke, anxiety, and headaches what is the 1/2 life of caffeine (e.G., how long does it take for 50% of the caffeine you consume to be out of your beck’s anxiety inventory test pdf body)?

T he 1/2 life for caffeine is 5 hours. That means if you consume 100 mg of caffeine in beck’s anxiety inventory test pdf a cup of coffee at 12pm, by 5 pm, there will still be 50 mg of caffeine in your beck’s anxiety inventory test pdf body. Some people can fall asleep with caffeine in their system, but the quality and depth of sleep may be affected. For that reason, most doctors recommend that the last caffeine you consume is beck’s anxiety inventory test pdf 5 hours or more before trying to fall asleep.

For a good night sleep, create a night routine, make sure you go to sleep around the same time beck’s anxiety inventory test pdf every night and wake up at the same time every beck’s anxiety inventory test pdf morning. Eat healthy and nutritious foods, exercise daily and create the perfect sleep environment. And don’t forget to practice yoga or meditation to decrease stress. Wishing you a good night sleep!

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