Why Do I Always Feel Tired—The Simple-Not-so-Simple Answer

Photo by Bruce Mars

Do you frequently find yourself feeling utterly exhausted? While this may seem like your everyday norm, it’s crucial to realize that this state of fatigue is not the best version of yourself. For many, “normal” could mean simply surviving each day, trudging through tasks without the energy to truly engage with what life has to offer. What if, instead, you could seize the day and truly thrive? If you’re grappling with chronic tiredness, a likely culprit might be inadequate sleep — an issue you can begin to address right away.

I recall a compelling story about a highly accomplished professional — a sharp-minded individual who had achieved much but was plagued by relentless fatigue. He sought ways to amplify his productivity, yet the persistent tiredness left him feeling frustrated and unfulfilled, thwarting his aspirations and dreams.

During a panel discussion I participated in, I sat alongside an array of knowledgeable practitioners, including doctors and naturopaths, as we tackled his dilemma. Each expert shared their insights, delving into the intricate chemistry of sleep, discussing various supplements that could promote better rest, and emphasizing the significance of diet and exercise. All of these factors undoubtedly contribute to our overall well-being.

When it was my turn to speak, I posed a fundamental question: “On average, how much sleep do you get each night?” It surprised me that no one had asked him this simple yet profound question before. He revealed that he was only managing about four hours of sleep per night.

In that moment, clarity struck! It’s astonishing how often we allow our problems to escalate into colossal challenges that feel insurmountable. We become ensnared in a web of complex thoughts, desperately searching for elaborate solutions when the key might actually lie in a straightforward answer. Occasionally, the path to resolution is simpler than we think — if we dare to approach the situation with a fresh perspective. This is precisely why I have introduced the Five Facets of Lifestyle in my book the All Inclusive Diet — Finding Balance, to illuminate those simpler yet powerful approaches to our everyday challenges.

When we face challenges in our lives — whether they manifest as anxiety, depression, emotional struggles, health concerns, or issues related to weight — it’s essential to recognize that many of these problems may be self-created. By examining them through a simplified lens, we can often uncover straightforward answers.

So, if you frequently find yourself feeling exhausted, I invite you to ponder this question: How many hours of sleep do you truly get each night, and what is the quality of that rest? We’ll delve deeper into this topic shortly, but for now, consider this: Do you rely on an alarm clock to rouse you from slumber?

Photo by Maeghan

It’s perfectly acceptable if you do, but I urge you to reflect on the reasons behind it. Why aren’t you waking up naturally with the first light of dawn?

Can you recall a time when you awoke without the jarring sound of an alarm? What did your life feel like during that period?

These reflections are significant because, in truth, if your sleep patterns are healthy — something we’ll explore by comparing ideal sleep cycles with unhealthy ones — you shouldn’t need the assistance of an alarm clock to greet the day. Of course, there are exceptions; if you have an early flight, for instance, I would use an alarm clock as well. However, under normal circumstances, our bodies possess an innate ability to wake us up, functioning like a finely tuned internal alarm clock. When our biological systems are in harmony, we should be able to rise naturally without dependence on electronic devices. If you find yourself constantly relying on an alarm, it might signal that something is amiss — a situation we should investigate and work to resolve.

Additionally, consider whether you experience hot flashes. For women navigating menopause, these can be an all-too-familiar discomfort. Yet, men and women alike often struggle to balance their internal biological thermostat, particularly when they are deprived of restorative sleep. Have you ever felt that familiar sense of fatigue creeping in, leaving you to wonder if you’re on the brink of illness? This overwhelming weariness can often be traced back to insufficient rest, underscoring the vital connection between sleep and overall well-being.

Sometimes, we mistakenly attribute our health issues solely to factors like immunity or seasonal bugs, but a crucial element often overlooked is the role of sleep. Sleep is not just a luxury; it’s a foundational pillar of our well-being. When we consistently get enough quality sleep, our bodies operate more smoothly, effectively regulating our internal thermostat. This means fewer extremes of temperature — no more instances of feeling uncomfortably cold one moment and then overly hot the next, struggling to manage layers of clothing in a battle against these fluctuations.

It’s essential to recognize that these temperature swings can be a significant indicator that something is off, and often, that something is related to our sleep habits. Gaining awareness of our sleep patterns can illuminate underlying issues and is the first step toward finding solutions.

Now, consider your emotional state. Do you find yourself frequently grappling with chronic depression or battling persistent anxiety? Perhaps these emotional struggles have become a long-standing part of your life.

But beyond these emotional aspects, we must turn our gaze toward sleep — an often-neglected but critical element of our health. Ask yourself: what is the quality and quantity of sleep you’re experiencing on a regular basis? Are you falling short of the norm that scientific research has established for a healthy human being? While some, like Donald Trump, claim to thrive on just four hours of sleep, that’s far from the recommended amount for most. After all, our goal is to enhance our happiness, not dwindle into grumpiness.

Photo by Hazma

Moreover, it’s worth noting that sleep is intricately linked to the hunger hormone, ghrelin, “a peptide hormone primarily produced in the stomach that stimulates appetite and food intake, as well as playing a role in energy homeostasis and growth hormone release.”

So, I urge you to ponder your relationship with hunger: Are you constantly feeling hungry, or do you find yourself rarely hungry? Understanding these nuances can provide further insight into how sleep, emotions, and physiological responses are intertwined in your health journey.

You might be thinking, “Well, Kris, I’d love to never feel hungry, but I wouldn’t want that to come at a cost.” When I have worked with clients who say, “Kris, I don’t have an appetite,” it genuinely concerns me. This could indicate that their metabolism is sluggish, almost like a car that’s been left idle for too long. A dormant metabolism is a significant issue, and often, it may require a thorough reset to get things moving again.

On the other hand, a more common refrain I hear is, “Hey, Kris, I’m always hungry. How do I solve that problem?” I can speak from personal experience when I say that on the days I only snag three or four hours of sleep, my hunger becomes insatiable. It’s as if I’m trapped in a relentless cycle of cravings, feeling starved all day long. It all clicks when I trace the root back to my lack of sleep; suddenly, the pieces fall into place. Recognizing that my hunger stems from insufficient rest helps me navigate through the day with a clearer perspective.

While I might consume more calories on those sleep-deprived days, understanding the “why” behind my cravings offers me the ability to strategize differently for the following day. Learning these lessons has taken me multiple attempts — maybe even three times or more — before the message truly sank in. I often refer to my journey as coming from the “school of hard knocks.” Perhaps you’ve been there, too, but that’s perfectly okay. A dash of self-forgiveness goes a long way, allowing us to move forward and adapt.

Another prevalent symptom of insufficient sleep is a weakened immune response. If you reside in a northern climate like mine, especially during the harsh winter months, you may find yourself more vulnerable to a host of viruses and bacteria. I take pride in my robust immune system, having navigated entire winters unscathed, free from the debilitating grip of sickness. Sure, I might experience the occasional sniffle or a minor cough, but nothing that sidelines me for days. This resilience comes from the dedication I invest in my health, with sleep as my foundational priority.

Recent research paints a troubling picture: many chronic diseases can be traced back to the shadows of sleep deprivation. Scientists are uncovering that inadequate sleep can trigger dormant disease genes within us, paving the way for conditions such as Parkinson’s, dementia, and Alzheimer’s as we age. Furthermore, new studies suggest that our brains can undergo a slight physical shrinkage during rest, effectively allowing them to detoxify and clear out accumulated toxins. This underscores the vital importance of sleep in warding off cognitive decline and other inflammatory conditions.

It’s worth noting that unlike other parts of our body, which benefit from an efficient lymphatic system that disposes of toxins, our brain lacks such a mechanism. This highlights the significance of giving our minds adequate rest to facilitate their own detoxification process, a cleansing that can only transpire during deep, restorative sleep. Many inflammatory conditions, including Crohn’s disease and irritable bowel syndrome, are also emerging as potential victims of sleepless nights, suggesting that the initial spark igniting these ailments often stems from inadequate rest.

To achieve a state of biological balance, or homeostasis, it is crucial to dedicate ourselves to restorative sleep — aiming for seven to eight hours each night [unless you are a rare outlier]. This investment in sleep is not merely a luxury; it’s a cornerstone of our overall health and well-being.

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All INCLUSIVE DIET—Finding Balance

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