Managing Fatigue: Why Better Sleep Matters

Why Sleep Is One of the Most Important Pillars of Health

Many people feel tired during the day, and constant fatigue can affect overall health, safety, and daily life. Kathleen Gallagher, manager of Pulmonology and the Sleep Center at Riverside Healthcare, emphasizes that getting enough sleep is one of the most important factors in staying healthy.

Gallagher has worked in sleep medicine for almost two decades. She is more than passionate about helping people understand the value of rest. “I wholeheartedly feel that sleep relates to everybody’s overall health and well-being. I like to educate people on why they need to know about how to get better sleep.”

Why So Many People Aren’t Getting Enough Sleep

Unfortunately, many people are not getting the rest they need. Gallagher explains that modern life makes prioritizing sleep harder. “According to the CDC, one in three people are not getting enough sleep,” she notes. The culprit? Busy schedules, long workdays, family activities, and constant technology use. These factors all keep people awake longer than they should be.

“We’re so busy,” Gallagher adds. “We have technology and so many other things at our fingertips that connect us, constantly. A lot of that leads to why people are not getting enough sleep.”

Sleep is more than putting your head on the pillow. Gallagher emphasizes that many parts of life influence how well we sleep. “What’s your gender? What’s your culture? What are your beliefs? Who is your family? What’s going on globally? What’s your financial situation?” she proposes. “There is so much that contributes to our sleep, and we take it for granted. It’s one of the pillars of health.”

How Fatigue Affects Your Brain, Focus, and Safety

When people do not get enough sleep, the effects can show up quickly. Fatigue can slow reaction time and make it harder to focus or remember things. “It decreases your reaction time. It leads to mistakes. It leads to potential injury,” Gallagher warns. “It takes you twice as long to do a task when you’re tired than when you’re actually feeling rested.”

Simple Daytime Habits That Can Help Fight Fatigue

Gallagher suggests several practical steps people can take during the day to stay energized:

• Take short breaks: Stand up, stretch, or walk around for a few minutes every hour.
• Stay hydrated: Drink enough water throughout the day to prevent dehydration-related fatigue.
• Choose healthier snacks: Opt for nuts, yogurt, or fruit instead of sugary foods.
• Move your body: Even brief physical activity can boost energy and focus.

“Hydrate! Our bodies do get dehydrated, so we want to make sure we ingest adequate fluids,” Gallagher emphasizes. Better nutrition also prevents energy crashes later in the day. While the “sugar high” may help temporarily, it is not sustainable.

Why Your Nighttime Routine Matters for Better Sleep

Good sleep often starts with better nighttime routines. Gallagher says many people stay up too late watching shows or scrolling through social media. “You need to have some good habits. You need to have a plan,” she advises. “By staying up late, you’re cheating yourself out of the sleep for your next day.”

A relaxing bedtime routine can help signal the body that it is time to rest. Gallagher suggests dimming the lights, listening to calming music, or reading a physical book instead of looking at a screen. “Having a good wind-down routine is incredibly important,” she shares.

Do Power Naps Help or Hurt Your Sleep?

Short naps can also help with fatigue, but timing matters. Gallagher recommends keeping naps brief. “Naps are helpful if you take a twenty-minute power nap,” she explains. “If you take a nap that’s too long, you might mess up your sleep at night.”

In fact, research shows that naps can backfire if they’re too long. Naps longer than 30–60 minutes may cause “sleep inertia,” a groggy feeling after waking. Alternatively, short naps tend to stay mostly in the lighter stages of sleep, helping you feel refreshed without entering deep sleep that can make waking difficult.

When Ongoing Fatigue Could Be a Sign of a Sleep Disorder

If fatigue continues even after improving sleep habits, it may be time to talk with your primary care provider. Sleep disorders such as insomnia or sleep apnea can also cause ongoing tiredness. Gallagher advises:

• Track your symptoms: Note when you feel fatigued, how long you sleep, and any snoring or breathing issues.
• Consult your doctor: Share your observations and ask whether a sleep disorder might be contributing to your tiredness.
• Follow recommended treatments: If diagnosed, follow your provider’s plan for therapy, devices, or lifestyle changes.

“Tell them how you’re feeling. Could it be a sleep disorder? You need to get that checked out to know,” Gallagher says.

In the end, Gallagher hopes people remember one key message: “Sleep is a pillar of health, and we need it.”

Learn more about sleep medicine at Riverside by visiting myrhc.net/sleep