Tired All the Time? Here’s When to Talk With Your Provider

Everyone has tired days. But if tired has become your normal—or keeps getting in the way of work, parenting or daily life—bring it up with your primary care provider. Poor sleep is one reason, but it isn’t the only one.

4 ways to support your sleep clock

Pick one change that feels doable this week.

1. Get morning light

Try to get outside for morning light soon after you wake up. Pair it with something you already do—take your coffee or prayer time outside, walk the dog, or step out while waiting for the school bus.

2. Wake up at about the same time

Keep your weekend wake-up time as close as possible to your weekday time. Sleeping much later can make Monday morning harder.

3. Make evenings feel like nighttime

About 1–2 hours before bed, lower the lights and step away from bright screens when you can. Try a shower, reading, stretching or music instead.

Phone tip: Search your settings for “Sleep,” “Bedtime” or “Do Not Disturb” to quiet notifications at night.

4. Watch the timing of caffeine and heavy meals

Try stopping caffeine about 8 hours before bed. If bedtime is 10 p.m., aim for 2 p.m. When possible, finish heavy meals about 2–3 hours before bed.

Still tired? Tell us.

Your provider may look at anemia, blood sugar, thyroid problems, sleep apnea, pain or medicines you take. Pain and some prescription or over-the-counter medicines can affect sleep. Do not stop a medicine on your own—talk with your care team first.

Depending on your symptoms and health history, your provider may recommend tests, changes to your routine or a sleep evaluation.

You see the school’s number pop up on your phone—and your stomach drops. Someone has a fever and needs to be picked up. Now you’re thinking about work, dinner, medicine and whether the next child will get sick too.

Flu can disrupt the whole household fast. A few simple steps now can make sick days easier.

If you do only 2 things today

1. Put flu vaccines on the calendar

Most people ages 6 months and older should get a flu vaccine each year. If you are the caregiver, add yourself to the list too. Taking care of a sick child is hard. Doing it while you have the flu is harder.

2. Build one good handwashing habit

When everyone gets home, wash hands and make it part of the routine—like taking off shoes or putting down a backpack. Wash before eating, after the bathroom, and after coughing or sneezing. No sink nearby? Use hand sanitizer with at least 60% alcohol.

A few other habits that help

Teach kids to cough or sneeze into their elbow. Fresh air can help too—crack a window or spend time outside when you can.

One more way to help limit the spread

If you’re sick and need to be around others, wearing a well-fitting mask can be one way to help reduce the spread of illness.

No mask? Focus on the basics: cover coughs and sneezes, wash your hands, give others some space, and stay home if you can.

Coming to our clinic while you’re sick? If you have a mask available, consider wearing it around others.

If flu symptoms start, act early

Flu can come on fast. Watch for fever or chills, cough, sore throat, stuffy nose, body aches and feeling very tired. Children may also vomit or have diarrhea.

Prescription flu antiviral medicine works best when started early, usually within the first 1–2 days. Flu can be more serious for young children and children with certain health conditions. If you are concerned about your child’s symptoms, schedule a visit with one of our pediatricians.

Request a Pediatric Visit →

See Flu Emergency Warning Signs →

We’re happy to welcome Kenyal D. Thomas, LICSW, to our Family Health Centers. Her approach starts with helping patients feel comfortable being themselves and talking openly without feeling judged. She sees therapy as a partnership and focuses on practical tools people can use in everyday life.

You don’t have to be in crisis to benefit from behavioral health support.

Kenyal works with patients navigating anxiety, depression, grief and life changes, along with ADHD and women’s life-stage changes. Outside of work, she is a mom who enjoys sporting events, restaurants and hiking. Read more about Kenyal, the concerns she treats and what patients can expect from her approach.

Short on time this week? This chicken dinner uses six ingredients and works well for a weeknight.

Main ingredients:

• 1 pound chicken cutlets
• ¼ teaspoon salt, divided
• ¼ teaspoon ground pepper, divided
• ½ cup slivered oil-packed sun-dried tomatoes
• 1 tablespoon oil from the tomato jar