Dr Alka Patel
GP (general practitioner)

Is it normal to always feel tired?

Written by: Dr Alka Patel

Published: 10/01/2023 | Updated: 06/08/2023

Edited by: Sophie Kennedy

With modern, busy lifestyles, many people may feel that the quality and quantity of their sleep is not sufficient. As well as consistently feeling tired and drained, poor quality sleep can significantly impact on our ability to function and can mean we struggle with daily challenges and responsibilities.

In this informative article, highly respected lifestyle medicine physician, longevity coach and general practitioner, Dr Alka Patel, shares her expert insight on improving sleep habits and the power of harassing sleep data in making informed and impactful lifestyle changes.

How common are sleep problems?

Do you ever feel like you're not getting enough sleep? Chances are, you're not alone. Sixty-two per cent of adults worldwide feel they don’t sleep well. But what if I told you that there's a way to get more out of the sleep you are getting? Not just more sleep, but better quality sleep.

How is this possible? It’s possible by understanding your sleep data, so you can make small changes that have a big impact on how long you sleep, how well you sleep, and how refreshed you wake.

To what extent is it normal to feel tired?

Have you ever woken up and thought I don’t want to get out of bed, I’m still so tired? Have you ever hit the midpoint of the day and lost focus because you feel tired? Have you ever reached the end of the day feeling exhausted? Everyone will have answered yes to at least one of those scenarios.

Being tired is so common that we now normalise it, or even wear it as a badge of honour- “I’m so tired, because I’m so busy…”. However, being tired is not normal. As a human, you have not been designed to be tired, but rather to be energised, to have vitality and vigour, to thrive and flourish – that’s how we’ve been designed to grow and evolve. Sleep plays a huge part in energy and evolution which is why instead of sabotaging it, we need to support it.

How can I use sleep data to support my sleep?

Sleep data is information that is captured about your sleep patterns. This can include things like how long it takes you to fall asleep, how long you sleep, how many times you wake up during the night, how long you spend in each stage of sleep, and more. This data is captured by wearable devices like data rings or fitness trackers and smartwatches, as well as apps that are specifically designed for tracking sleep.

There are a few different ways that you can then use this sleep data to improve your sleep quality. One way is to use it to identify patterns in your sleep. For example, if you notice that you tend to wake up a few times during the night around the same time, you can take steps to avoid waking up at that time and get precise about where you focus your sleep optimisation actions. Or, if you see it takes you a long time to fall asleep, you know that’s where to focus your attention.

Another way to use sleep data is to track your progress over time. This can help you see how well your current sleep habits are working for you and the impact of any changes.

If you're not using sleep data to improve your sleep quality, you're missing out on a valuable tool. By understanding your sleep patterns, you can make small changes that have a big impact on the quality and quantity of your sleep, and allow sleep to carry out all its essential functions in regeneration, repair, memory processing, emotional processing, energy creation and more.

What practices can you recommend to help people improve their sleep?

Here’s 5 steps to SLEEP - Stimulants, Light, Emotions, Environment and Power Naps.

Stimulants – avoid coffee after 2pm and avoid alcohol in the evenings
Light – step out into the morning light every day, just for a few minutes, even on a cloudy day
Emotions – journal before you go to bed, focusing on positive emotions
Environment – avoid using your phone two hours before bed
Power nap – take a five to twenty minute nap in the day for a quick recharge

If you are interested in improving your sleep and you wish to book a consultation with lifestyle medicine physician, longevity coach and general practitioner, Dr Alka Patel, you can do so by visiting her Top Doctors profile today.

By Dr Alka Patel

GP (general practitioner) in London

Dr Alka Patel is a sought-after lifestyle medicine physician, longevity coach and general practitioner who sees all private patients online from the comfort of their own home through a remote e-Consultation. She is renowned for her expertise in age reversal, longevity therapies, stress and burnout and sleep and is also an expert in lifestyle optimisation and data-driven health as well as DNA and metabolic testing. Dr Patel’s Lifestyle First approach centres on empowe...

By Dr Alka Patel
GP (general practitioner)

Dr Alka Patel is a sought-after lifestyle medicine physician, longevity coach and general practitioner who sees all private patients online from the comfort of their own home through a remote e-Consultation. She is renowned for her expertise in age reversal, longevity therapies, stress and burnout and sleep and is also an expert in lifestyle optimisation and data-driven health as well as DNA and metabolic testing.

Dr Patel’s Lifestyle First approach centres on empowering and informing her patients about how to adapt and optimise their lifestyle with a clear strategy to achieve their health goals.

Dr Patel qualified in medicine from the University of London in 1995 and went on to specialise in family medicine, completing her general practitioner training with distinction in 1997. She is a member of the Royal College of General Practitioners and has also been awarded post graduate diplomas in family planning, obstetrics and gynaecology, child health and dermatology. Throughout her esteemed career, Dr Patel has amassed a wealth of clinical experience through her work as a GP and lifestyle medicine physician and continually expands her expertise through her commitment to professional development and her love of learning. In 2013, she was awarded a postgraduate certificate in teaching in primary care from the University of Westminster and in 2019 she obtained a diploma in advanced primary care management from the National Association of Primary Care. That same year she also completed a diploma in lifestyle medicine with both the British Society and International Board of Lifestyle Medicine and additionally achieved health coach certification.

Passionate about her belief in lifestyle changes that boost health, wellness and longevity, Dr Patel created the Lifestyle First Method and Health Hacktivator Code, incorporating blueprints that prioritise data-driven lifestyle prescriptions over the use of medicines. She helps her patients minimise medication and reverse disease by focusing on the roots of health and areas such as genetics, hormones, metabolism, and energy. Dr Patel uses a combined approach of medical expertise and cutting-edge science and technology, along with expert coaching and therapy to allow individuals to live better, stronger and longer. The methodology is highly personalised and each patient’s care is tailored to their individual needs and health goals.

Additional to her clinical responsibilities, Dr Patel has held a number of senior coaching and training positions, including as a peer supporter for the British Medical Association and London Medical Committee, as well as a practice development GP adviser and coach for the Royal College of General Practitioners. She has also been a member of the Royal College’s wellbeing committee and a specialist appraiser for Health Education England since 2019. For several years, Dr Patel served as the British Society of Lifestyle Medicine’s regional director and also formed part of the Care Quality Commission’s inspectorate. She additionally undertook voluntary work with Pallium India, an end-of-life palliative care charity in rural areas of Kerala, India.

Dr Patel is a celebrated global speaker and is renowned for her 2021 TEDx talk, ‘Health is a verb, not a noun’. She regularly appears in the media, sharing her expertise in health and wellness in media outlets such as Marie Claire and The Daily Express and on podcasts, including The Universe Within Podcast. She also hosts her own podcast, The Lifestyle First podcast, and blog, where she shares her expert insight on the key areas of health and longevity.