DIET
Being overweight can cause
tiredness because your body
is having to work harder to
perform everyday activities.
It also increases your risk of
so-called ‘obstructive sleep
apnoea’ where the tissues in
the throat collapse, causing
airway blockage. This leads to
constant sleep interruption
and daytime tiredness.
What you eat is also
important. Low levels of iron
and B vitamins can cause
tiredness. And having a diet
high in fast-burning sugary
carbohydrates leaves you tired
when the sugar wears off.TIP: Dietitians recommend
a balanced diet, including
complex carbs, such as
brown rice, which is slowly
metabolised and leads to
less of an energy dip.TIP: Test whether caffeine or
alcohol are the culprits for
making you tired. Don’t drink
them for at least a week, so you
get over withdrawal symptoms
before feeling better.TIP: If you’re on prescription
meds, look up possible side
effects on the leaflet. Visit your
doctor or pharmacist to discuss
any concerns. For info about
drugs, visit talktofrank.comTIP: Try an NHS quiz at bit.ly/
mood_quiz to help establish
whether your state of mind is
behind your tiredness. If you
think you might suffer from
depression, visit your doctor.CAFFEINE AND ALCOHOL
The trouble with coffee is that
you need to keep drinking it: a
common symptom of caffeine
withdrawal is fatigue. Research
from the Johns Hopkins Medical
School found that although
caffeine drinkers think their
drink of choice improves their
performance and mood, in fact
it just counteracts the effects
of caffeine withdrawal.
Alcohol causes tiredness too.
Short-term, it can result in
restless sleep and dehydration.
Long-term, it can lead to
anxiety and depression,
conditions which are linked to
lethargy and sleeplessness.DRUGS
Fatigue can be caused by
prescribed and recreational
drugs. It has been reported as
a side effect of statins, allergy
medications, hormone therapy
and many cancer treatments.
The high experienced with
drugs such as cocaine, speed
and ecstasy is often followed
by a comedown of tiredness
and depression. Scientists at
Imperial College London
showed that long-term
smoking of marijuana lowers
levels of dopamine – a brain
chemical that plays a key
role in motivation, pleasure
and reward.WORRY AND DEPRESSION
Lack of sleep and fatigue are
strongly linked with depression
and anxiety. Some researchers
believe that widespread
depression could be the reason
why so many of us feel
constantly tired. Studies
carried out by the Texas A&M
Institute for Neuroscience back
this up. Researchers measuring
brain oxygen levels of people
doing various tasks found they
fatigued more quickly when
completing complex mental
activities. The brain’s resources
were being divided. So stress
and mental frustration make
us tire more easily.SLEEPby SIMON
CROMPTON
(@Simoncrompton2)
Simon is a freelance
science and health writer,
and formerly a medical
editor on The Times.There’s also increasing interest in using
so-called ‘chronobiotic agents’ to adjust the body
clock to counter sleep-related problems and
mood disorders. Studies investigating whether
melatonin tablets can reduce fatigue have been
mixed and doctors warn against overusing them.
But some new types of antidepressants, such
as agomelatine, work by regulating circadian
rhythms and there’s evidence they improve
daytime functioning and reduce fatigue.
Some of us are tired for the simplest of
reasons, yet unaware of it, says Prof Newton:“It’s amazing how many people don’t associate
their daytime fatigue with poor night-time
sleep. Somet i mes it’s si mply a mat ter of get t i ng
enough sleep. People are amazed when I ask
them to do an activity diary, and then I ask:
‘Well, when actually do you rest?’ They say:
‘I’m resting here, when I’m on Facebook’. And
I have to tell them, sorry, but that’s not resting.
“We’re in a society on a treadmill. It’s
constantly push, push, push. And sometimes
that just isn’t sustainable for us, neither
physically nor mentally.”SCIENCE PHOTO LIBRARY, GET T Y