Ask HN: Can you help me understand why I am so tired?

As others said, see a doctor, exercise, diet, etc.

But what made my eyes pop was the amount of caffeine. 600-900mg is way too much and pretty sure it is affecting your sleep. First result from google [1] gives an upper limit of 400mg per day. Try not to drink any coffee/tea/colas after 2pm (or whatever makes sense for the time you go to bed) and cut the amount in total. 400mg is still about 4 coffees.

[1] http://www.mayoclinic.org/healthy-living/nutrition-and-healt...

600-900mg of caffeine is the equivalent of 6-9 cups of coffee or 7-11 red bull energy drinks.

Like you said that is way too much.

I'm guessing you don't exercise and are in terrible shape and over 25? As you age, the body loses muscle and muscle plays an important part in making you feel right by regulating hormones like insulin etc.

If you spend your life indoors you most certainly have vitamin-D deficiency, which leads to testosterone deficiency, which quickens muscle loss.

Sedentary work without other activities is a recipe for feeling terrible, don't be surprised.

For me, I gained some weight recently and got a mild case of sleep apnea. I discovered it using an android app to monitor my snoring. It was devastating hearing myself gasp for air at night! Sleeping on my side help reduce my snoring, that combined with quitting drinking and smoking, just a little bit of exercises, and a good diet reinvigorated my energy. I now get up naturally without an alarm clock around 6am to 7am, where before I'd sleep in til 10am and still be tired all day. I also eliminated coffee but only because it was a trigger for smoking and I'd like to go back to it some day. Of course talk to your doctor, but I was able to get well and avoid a doctors appointment. I knew he was just going to tell me to lose weight, quit drinking and smoking anyway. Who knew that could be so good for me, right? :)

> that combined with quitting drinking and smoking, just a little bit of exercises, and a good diet reinvigorated my energy

Good on your for changing just about every bad-for-sleep habit you could possibly have. Seriously, keep it up!

Great job! What app?

I haven't really used the noise tracking/snore detection stuff, but I've been using Sleep as Android for a few years: https://play.google.com/store/apps/details?id=com.urbandroid...

Which app? I am interested to know. I could run it on my tablet.

Caffeine's effects on iron absorption: http://www.livestrong.com/article/427404-caffeines-effect-on...

Effects of iron deficiency: http://www.nhlbi.nih.gov/health/health-topics/topics/ida/sig...

Also keep in mind that iodine and vitamin D are easy to be deficient in depending on what you're eating. But I have no idea if that is associated with what you're experiencing. Ask a health care person, someone who will do more than treat symptoms too.

When you're feeling tired try going for a short walk or running an errand (if you can get away). I find a quick walk or running an errand, especially if it's cold out picks me up from feeling tired.

Try taking a full day off from devices on a weekend day or maybe both days. Pick up some hobbies with less screen time.

When you are on the screen try to limit the time you have so maybe give yourself a half hour to get X complete and work against a timer. If you're doing interesting work usually you're excited to keep going/make progress. I use the pomadoro technique (work 25 min/5 min break) and sometimes if I'm making progress I just keep going through the breaks.

Also coding all day and most of the night is probably too much. Typically you only have X hours of productivity per day so if you exceed that you will feel tired sluggish and want to give up. So maybe code in smaller sprints to make the most of your time.

There are plenty of evenings I'd like to code more or do a tutorial, but I'm out of cognitive energy and just don't have anything left.

I would try coding less, making the most of the time you allow yourself on screen time. Exercise more, take breaks, get out in the cold, try a shower to wake up and see how that goes.

Id just say after juggling family, new startup incubation and day job & surviving this, here are some takeaways:

1. Stay Really Hydrated. A lot of tiredness is thirst and muscles being sore from not having enough water. A good way to determine this is to do about 30 jumping jacks next to your desk and about 20 high-knees (I Kid you not). If your muscles burn, you havent had enough water and that probably also led to sleep problems.

2. Take power naps which remove mental stress. Here's a technique: Start counting down from 100 very slowly. After each number, repeat to yourself quietly SLOW DOWN. Dont say "RELAX" or "I NEED TO SLEEP" or any of that crap. Just say SLOW DOWN. All the brain needs to do is to slow down.

3. Cut out the caffeine and Start EXERCISING. Download the "7 minute workout" app on Android. Its a great uncomfortable routine which'll have your heart pumping in 7 minutes. You'll suddenly feel hungrier about 30 min after this and itll get the habit started

4. Increase circulation at home - stale air is tiring

5. Eat the right food. Also have an Organic protein supplement (like Orgain) from Costco.

This worked for me.

>1. Stay Really Hydrated. A lot of tiredness is thirst and muscles being sore from not having enough water. A good way to determine this is to do about 30 jumping jacks next to your desk and about 20 high-knees (I Kid you not). If your muscles burn, you havent had enough water and that probably also led to sleep problems.

Nonsense. Complete nonsense.

@jf22, you're entitled to your opinion. I'm telling you what worked for me.

I think you should consult with a doctor as people have said.

You should also consider trying something that breaks your current schedule because it isn't working for you. Every year I try something new. This year I have been going to sleep before 10pm and get up at 6:30am. This has been a sort of revelation for me in terms of feeling better throughout the day, but it might not work for you.

It sounds job related to me. You should force yourself to get up for more frequent drinks of water/walks around the office and, whether you want to or not, you should probably stop using a computer in the evenings perhaps a few days per week. See what that does for your mood. If you do this for 3 or 4 weeks and nothing really changes, then you can explore other reasons for your exhaustion.

My routine requires me to walk about an hour a day and I exercise once a week (not hardcore by any means). That might help as well.

Anyway I can relate. I often feel that way but I think it is due to work pressure.

Have you considered seasonal affective disorder? http://en.wikipedia.org/wiki/Seasonal_affective_disorder

You mentioned the cold. I find my energy levels are a lot lower when there is less sunlight.

You can get lightboxes to have at your desk to help counter this - my mother has one and finds it helpful, though I haven't used them myself.

I've suffered from something very similar, other people have advised getting some exercise and you should definitely do that, I've found it helps.

You mention that you don't sleep very much and tried to sleep more for a few nights, try to continue that for a couple of weeks and see how you feel.

Something that often isn't mentioned with respect to sleep is consistency, go to bed at the same time and get up at the same time, every day - even on weekends. I personally struggle a lot with this one, but it has helped me a lot when I adhere to it. Even when I don't manage to go to bed at the same time on the weekend, I make sure I'm at most an hour late.

Good luck!

Cut caffeine. You may feel strong withdraw, but it sounds like you've burned your adrenals.

Don't force yourself exercising, the energy you'll have by fixing your diet/nutrition will force you by itself.

Sleep -> nutrition -> excercise -> habbits. In this order, the one enforces the other and you'll build momentum which enfiorces even more this positive loop.

- cut carbs (try keto?), grains, wheat and processed foods

- melatonin 1-3 mg one hour before bed

- vitamin d up to 10k UI

- omega 3

- magnesium 400-800 mg

Basically, you'll reduce inflamation (do you feel depressed?) fixing any chronic fatigue.

The other will come by itself, just experiment and iterate.

You might also consider getting a sleep study. If you "sleep" 8-9 hours a night, and aren't rested, it's possible you're not getting good sleep, and have sleep apnea.

Yeah I was just reading about them. See when I go and read about sleep studies and stuff I wake up and I am not tired anymore.

Do you snore? You may be having some sleep apnea.

It might be thyroid.

It might be some mood disorder.

I'm (obviously) not a doctor and you should probably see one. This is the kind of thing that they're happy to see people about.

Sounds like you should find some way to get some exercise.

A visit to a doctor may also be in order. What you describe sounds to me (IANAD) outside the range of normal tiredness.

Thanks. Exercise sounds like it could help.

Like many others have suggested see a doctor ASAP.

Based on what you've written, it would appear that you don't get much exercise and might be overweight and eating too many processed foods, carbs, etc.

I've been a similar situation and the diagnosis was pre-diabetes due to poor eating habits, lack of exercise ... and depression. Depression is a real disease - not just a mental state.

There's far more to life than technology. Take up a sport or some outdoor activity. Enjoy the fresh air and company of others.

You should definitely consult a doctor, just to exclude all the possible physiological reasons, for example diabetes.

After that you can consider psychological mechanisms, for example a defense reaction against forthcoming job change and it's requirements (learning new things). It sounds like a stressful situation and your reaction is quite common among people in similar situations. So it's absolutely ok to seek professional help, instead of trying to find a solution on your own.

Something you can begin tomorrow - start exercising. Honestly do anything active. Running, martial arts, crossfit, ultimate frisbee, etc. - it will make you more energetic.

I have experienced/do experience more or less the same problem you describe. I find forcing my self to go for a brisk, short (4-6k) walk in the morning after I wake up and several times throughout the day when I start getting tired helps.

A more recent thing I've been trying is taking (ar)modafinil 50mg 2x a day (7am and 11am). It has been working wonders for me for the past month, taken 3x a week (every other day [mon, wed, fri]).

As people have said, eliminate the obvious first--see a physician. I have held a couple of jobs where I found it difficult to stay awake after lunch. Eventually I understood that this must mean it was time to move on. You may be burned out not on computers but on your particular job.

IMHOP I'd eliminate the 6-900 milligrams of caffeine and get a little exercise before I want to the doctor to find out what's wrong. It's kind of like driving your car with a flat tire and then calling a mechanic to find out why it's going so slow.

I'm going to say keep drinking caffeine, but not more than what you already consume.

Exercise. Aerobic > anaerobic.

Take breaks from the computer every now and then for long periods of time, perhaps on the weekend.

Change up your routine.

Make sure you have a good bed, good sleeping posture, and that you aren't interrupted while sleeping.

Something like this happened to me last year. I used to feel tired, almost constantly. My doctor eventually recommended a full screen blood test which showed my Vitamin-D level to be severely deficient and testosterone was on the low end.

Get yourself checked, and soon.

Afternoon tiredness could be a sign of low testosterone(assuming you are a man). I am know two people who have been diagnosed like this and that was a common symptom.

Of course it would be better to see a doctor then to ask a bunch of nerds on hacker news.

In addition to needing a break, you may also have a mineral or vitamin deficiency (for example, B12). Most are easy to find if you head over and get a bunch of blood tests from your doc which will help turn up anything missing.

* Exercise more * Don't drink caffeine after 4pm - try peppermint/herbal teas * Stop looking at all screens an hour before bed * Go to sleep & wake up at the exact same time every day/night

you may consider the following:

1. once you wake up, try to get out of your bed and do not snooze your clock.

2. figure out your sleep cycle. don't wake yourself up in deep sleeping.

3. make yourself sweat (aka exercise) especially after long hours of work. then have protein powder.

4. give yourself a 1-week vacation which you do not drink coffee at all. you are likely feel that the 1st coffee after your vacation is like a needle poking your face.

5. see a doctor (but honestly they might not know why) however you should get your blood tested and you may find out why you are so tired. maybe it is your nitrition.

To rule out B12, take some B12. If you can, avoid the generic cyanoco- type, get the methylcobalamin. You can just put it under your tongue.

Why avoid it? The only type I've ever seen is the cyanocobalamin and similar.

What's the difference between the two?

Oh it's certainly better than none, I didn't mean to imply you shouldn't take it. Take B12 any way you can. It just didn't have the same kick. Just anecdotally, I have found the methyl- much stronger, like 1 cup coffee vs 1 can soda. You only have to try it once to see if you can tell.

Fatigue is a symptom for which there are myriad causes.

Find a good doctor or naturopath and get professional support.

Absent of that you're just guessing.

How much water do you drink during the day and how much do you exercise? What are your eating habits? Do you drink alcohol?

My guess, and of course this can be no more than a guess, is that you are depressed because of loneliness.