Always Wake Up Tired? Here's What You Can Do

Why Do You Wake Up Tired? 

Juveriya Syed, an independent Counselling Psychologist & Psychotherapist from Mumbai explains that there could be multiple factors as to why you are waking up tired despite sleeping well. She lists four main reasons why it could be happening with you:

Also Read: Snooze Alert: Is Setting Too Many Alarms Disrupting Your Circadian Rhythm? Expert Weighs In

Sleep Disorders

Even if you feel you are getting enough sleep, there might be certain disorders that aren’t letting your body have the rest it needs. “The quantity of sleep doesn't always  translate to quality,’’ explains Juveriya. 

Some of the common sleep disorders are:

• Apnea 

Periodic breathing pauses are a symptom of sleep apnoea, a dangerous sleep disorder. Sleep apnoea symptoms and indicators include:

• Snoring

Breathing heavily while asleep, waking up with a dry mouth, getting headaches in the morning, and feeling exhausted after a long night's sleep People should consult a physician if they suspect they may have sleep apnoea. Heart issues and other possible complications can be avoided with medical treatment.

• Sleeplessness

A person with insomnia has trouble falling or staying asleep. Insomnia sufferers may encounter: frequent awakenings, excessively early wakefulness, difficulty falling back asleep, fatigue during waking hours, and irritability, low energy and a depressed mood.

• Disorder Of Periodic Limb Movements

A person with periodic limb movements disorder (PLMD) moves their limbs involuntarily and on a regular basis while they sleep. This tires them out and instead of their body getting rest, they exhaust their energy involuntarily.

Also Read: Do Late Nights Really Cause Dark Circles? Find Out Here

Underlying Thyroid

Your daytime fatigue may indicate a thyroid issue in certain situations. In particular, fatigue during the day is frequently a sign of an underactive thyroid. This is caused by insufficient thyroid hormone production by your thyroid organ, which slows down your metabolism and may result in persistent fatigue.

Diet And Alcohol

A natural stimulant that encourages alertness is caffeine. Caffeine can be found in coffee, chocolate, some teas, and soft drinks. Additionally, some prescription and over-the-counter painkillers contain caffeine. Another huge deterrent for quality sleep is alcohol. Although it has been demonstrated that alcohol has a sedative effect and makes you drowsy, it does not promote sound sleep. The Cleveland Clinic claims that drinking alcohol keeps you from falling asleep deeply and increases the frequency of your awakenings after the calming effects wear off.

Chronic Fatigue Syndrome

Extreme exhaustion that may keep people from leaving their beds is a defining feature of chronic fatigue syndrome (CFS). Sleeping doesn't make the fatigue go away. Myalgic encephalomyelitis is another term for CFS.

CFS symptoms include:

• An incapacity to carry out everyday tasks
• Headaches
• A lack of focus
• Lightheadedness, memory loss, and joint or muscle pain
• A sore throat issue 

Bottomline

Juveriya says that the good news is that there are simple things you can do to feel more rested and energised when you get out of bed if you're tired of waking up exhausted. She lists some easy strategies to stop morning fatigue:

Regular Sleep Schedule

Even on the weekends, make sure you go to bed and wake up at the same time every day. This improves the quality of your sleep and adjusts your internal clock.

Relax 

Establish a calming bedtime ritual by reading a book, drinking herbal tea, turning off the lights, and avoiding using electronics. Meditation also helps. This signals to your body that it's time to go to sleep.

Better Sleep Environment 

Make the space chilly and dark and  use blackout curtains. It is better to shut out all the white noise.

Limit Alcohol and Caffeine

Stay clear of alcohol late at night and caffeine after 2:00 p.m. Your sleep cycle is disturbed by these as they stimulate the body.

Water And Food

Have a glass of water to start your day and include, Iron-rich leafy greens, Magnesium-containing nuts and seeds, dairy products and eggs (B vitamins) and whole grains and fruits into your diet.

Avoid Pressing the Snooze Button

Pressing the snooze button causes you to feel even more sleepy and disturbs your sleep, so, when your alarm goes off, try to get up right away.

The Morning Sun

Your circadian rhythm is reset by natural light. As soon as you wake up, spend at least 10 to 20 minutes in the sun.