Why Am I Always Tired? Sleep and Screen Time Effects - Family Medicine

More Info

---

Feeling constantly tired can be a frustrating experience, especially when you believe you are getting enough sleep. Based on your description, it seems that your sleep patterns and screen time usage may be contributing to your fatigue. Let's break down the potential factors involved.


Sleep Patterns
You mentioned that you have a habit of going to bed between 11 PM and midnight and waking up at 8 AM. While this gives you around 8 to 9 hours of sleep, waking up in the middle of the night (around 3 to 4 AM) can significantly disrupt your sleep cycle. This interruption can prevent you from reaching the deeper stages of sleep, which are crucial for physical and mental restoration.
Sleep is divided into several stages, including REM (Rapid Eye Movement) and non-REM sleep. The deeper stages of non-REM sleep are essential for recovery and rejuvenation. If you frequently wake up during the night, you may not be getting enough of these restorative stages, leading to feelings of tiredness during the day.


Screen Time and Eye Strain
Your use of smartphones and computers for extended periods can also contribute to your fatigue. Prolonged screen time can lead to digital eye strain, which is characterized by symptoms such as dry eyes, blurred vision, and headaches. This discomfort can make you feel more fatigued and less focused, exacerbating your feelings of tiredness.

Moreover, the blue light emitted by screens can interfere with your circadian rhythm, the body's natural sleep-wake cycle. Exposure to blue light, especially in the evening, can signal to your brain that it is still daytime, making it harder to fall asleep at night. This disruption can lead to poor sleep quality and increased tiredness during the day.


Recommendations
1. Sleep Hygiene: Establish a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This consistency can help regulate your body's internal clock.

2. Limit Screen Time: Reduce your screen time, especially in the hour leading up to bedtime. Consider using blue light filters on your devices or wearing blue light-blocking glasses if you need to use screens in the evening.

3. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading a book, taking a warm bath, or practicing relaxation techniques like meditation or deep breathing exercises.

4. Evaluate Your Sleep Environment: Ensure that your sleeping environment is conducive to rest. This includes a comfortable mattress and pillows, a dark room, and a cool temperature.

5. Consider Professional Help: If your fatigue persists despite making these changes, it may be beneficial to consult a healthcare professional. They can evaluate for underlying conditions such as sleep apnea, anxiety, or depression, which can contribute to fatigue.

6. Physical Activity: Incorporate regular physical activity into your routine. Exercise can improve sleep quality and increase energy levels during the day.


Conclusion
In summary, your feelings of tiredness could be attributed to a combination of disrupted sleep patterns and the effects of prolonged screen time. By implementing better sleep hygiene practices, reducing screen exposure, and creating a more restful environment, you may find improvements in your energy levels. If these strategies do not help, seeking advice from a healthcare provider would be a prudent next step. Remember, quality sleep is just as important as quantity, and addressing these factors can lead to a more refreshed and energized you.