How to treat excessive weight, exhaustion, and depression?

Question

Hi doctor,

I am 33 years old and overweight. I have a stressful job, and my home environment also bothers me. I am so exhausted during the days and I sometimes fall asleep during work hours. I have often experienced sleep paralysis. My feet have been swollen for the past couple of days, and even when they are not, I experience tightness. I have tried controlling my weight. I feel so tired in the mornings that it takes great effort to get out of bed. Sometimes it is like my eyes refuse to remain open. I do not know what is happening, but my energy level is decreasing dramatically, and I am feeling depressed because of it. Please help.

Thanks.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

The poor quality of night sleep is the main reason behind daytime sleepiness. So follow the steps of sleep hygiene.

1. Sleeping and waking up at regular times. Avoid caffeinated drinks at least eight hours before sleep.

2. Avoid using television, mobile, or laptop half an hour before sleep; instead, do relaxing activities.

3. Use your bed only for sleeping, that is, do not eat or watch television.

4. Avoid refined sugars and a high-protein diet at night.

5. Practice relaxation techniques like breath relaxation exercises for at least half an hour daily.

6. Do not take a nap in the daytime.

Besides, do a self-rating test of depression like Zung's self-rating depression scale, which you can easily find online, and if it is indicative of moderate to severe depression, consult a psychiatrist in person for detailed evaluation and treatment. Treatment is possible via medicine and therapy.

I hope this information will help you.

Thanks.