You sleep seven to eight hours almost every night, but you still wake up tired in the morning and feel exhausted most of the day. These are some of the most common reasons we unconsciously influence it.
How is it possible that you follow the golden rule of sleep and still feel tired most of the day?
According to one study, it may be the result of an increased state of sleep inertia, a circadian process that regulates memory, mood, reaction time, and alertness upon awakening. Namely, the study claims that some people in the period after they open their eyes in the morning feel weaker performance and drowsiness. The effects of sleep inertia usually wear off after 15 to 60 minutes, but can last up to several hours. Sleep inertia impairs more sophisticated cognitive skills such as evaluative thinking, decision-making, creativity, and the use of rules, and worsens the more sleep-deprived a person is.
If you're getting enough sleep, the next question is whether you're getting quality sleep, says lung disease and sleep specialist Raj Dasgupta, MD, clinical associate professor of medicine at the University of Southern California Keck School of Medicine. Ordination.
If there is no underlying or primary sleep disorder, it may be that there are other factors interfering with the restoration and recovery process—such as memory consolidation, hormone regulation, and emotional regulation—that should occur during sleep.
The most common reasons why you wake up tired
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There are many conditions that cause fatigue, but they don't necessarily make people feel like they're ready to fall asleep. These may include chronic pain conditions, metabolic or thyroid conditions, anemia, and chronic obstructive pulmonary disease.
If you're experiencing unexplained fatigue, the first important step should be a routine physical with your doctor of choice, says Jennifer Martin, MD, professor of medicine at UCLA's David Geffen School of Medicine and past president of the American Academy of Sleep Medicine.
Sitting is your way of life
If you sit, your body can get used to expending low energy levels—so you might feel more tired than you should when you're trying to do basic daily activities, Martin says.
The World Health Organization recommends at least 150 minutes (2½ hours) of moderate to vigorous physical activity per week for adults, while pregnant women should do at least 150 minutes of moderate aerobic and strengthening exercise each week.
Anxiety or depression
Anxiety or depression is energetically taxing. This can energetically negatively affect the time it takes you to fall asleep as well as whether (and how many times) you wake up during the night, explained Dr. Raj Dasgupta.
Sometimes drugs used to treat depression or anxiety can have side effects such as insomnia or deep sleep disturbances.
Inconsistent sleep
Sometimes our schedules differ on weekdays compared to weekends. On Fridays or Saturdays, some like to treat themselves to longer evenings, and to go to bed earlier on Sunday. However, it can have an effect very similar to jet lag. That quick reset often doesn't work very well, Barnes said.
Dehydration
More than 50% of your body is made up of water, which is needed for multiple functions, including digesting food, creating hormones and neurotransmitters, and delivering oxygen throughout your body, according to the Cleveland Clinic. Dehydration is associated with decreased alertness and increased sleepiness and fatigue.
The Institute of Medicine recommends that women consume 2,7 liters of fluid and men 3,7 liters per day. This recommendation includes all liquid foods rich in water such as fruits, vegetables and soups.
Poor sleeping environment or routine
The bedroom should be dark, quiet and cool at night. Also, it is important to avoid the consumption of caffeinated beverages less than six hours before bedtime and the consumption of alcohol and heavy or spicy food at least two hours before bedtime. Alcohol can prevent deeper stages of sleep, and such foods can cause digestive problems that interfere with restorative sleep.
Problems with sleeping partner
The person you share a bed with has a big impact on your sleep, if they have a sleep disorder, snore, sleep restlessly or maybe have a different schedule that disturbs your sleep. Pets can also disrupt your sleep because they don't have the same sleep patterns as humans, Professor Martin explained.
Sleep disorders
Sleep disorders are another factor that can dramatically reduce sleep quality. Someone with sleep apnea may wake up 50 times, 100 times, or even more during the night. Once you wake up, you're no longer in deep sleep, and you usually can't immediately fall back into the deepest sleep, Barnes said.
Other sleep disorders that can affect daytime energy levels include narcolepsy and restless legs syndrome, according to the US Centers for Disease Control and Prevention.
The ideal way to monitor the quality and quantity of sleep – especially if you think you may be diagnosed with a sleep disorder – is polysomnography at a sleep clinic. Apps and electronic wearables — like watches or rings — that measure sleep aren't as accurate as clinical tests, but they still provide enough information for healthy adults, Barnes said.
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