10 reasons to wake up tired:
Do you wake up tired and without energy after getting enough sleep? Does your body hurt in the morning? If you answer 'yes' to these questions, there may be a problem underlying your fatigue.
Here are 10 reasons to wake up tired.
Most of us know how important healthy food is for our body, but most of the time we ignore it and prefer unhealthy food. In addition to being harmful in many other ways, certain foods can also have a negative effect on sleep.
Eating fatty, fried and processed food can leave you tired the next day, leading to a restless night's sleep. Such foods can cause indigestion, gastrointestinal problems and heartburn. Eat a balanced diet of vegetables, fruits, proteins and whole grains to help you sleep better and feel good.
High-fat foods stimulate digestion, which can cause nighttime urination. Caffeine can also reduce your sleep quality. Apart from coffee, caffeine is found in tea, chocolate, some sugary drinks, and some medications. Alcohol also causes tired awakenings. Even if alcohol helps you fall asleep, sleep will be disrupted in the long run and you may wake up frequently at night, have nightmares, and experience headaches.
You should not eat heavy meals at least 4 hours before going to sleep. Especially spicy and heavy meals make it difficult to fall asleep. Foods high in sugar can also cause sleep problems. In addition to being unhealthy, sugar keeps you awake and makes it harder for you to fall asleep.
You should avoid the above mentioned foods before going to bed. Instead, choose foods that will help you fall asleep faster. Some of the most effective foods that can help you fall asleep are those rich in tryptophan, the most commonly known are dairy products. Other good options are nuts, oilseeds, eggs, bananas and honey. The best solution is to eat nothing at least a few hours before bedtime, and if you feel compelled to eat, choose a light tryptophan-rich snack.
NOT DRINKING ENOUGH WATER
Everyone knows by now that our bodies are mostly made up of water. So it should come as no surprise that the metabolism needs a lot of water to function well in many ways, including sleep. When we are dehydrated, blood volume is impaired, which makes the heart less efficient and causes fatigue. So, if you wake up tired even after a full night's sleep, there may be a lack of water behind it.
Lack of water not only disrupts your sleep, it can also have serious effects on your health. Did you know that most strokes and heart attacks happen in the morning? This is explained by the fact that the blood is most intense in the morning, since we do not drink water at night. When the blood thickens, it clogs more easily, which can lead to the problems mentioned above.
In order to prevent any problems and not to be dehydrated, it is necessary to drink enough water throughout the day. Drinking just a glass of water before going to bed is not enough, you have to drink water throughout the day.
When you wake up, brush your teeth and drink water immediately to kill the bacteria that develop at night. It's also a good idea to avoid coffee before breakfast and water, as coffee is a diuretic.
VITAMIN OR MINERAL DEFICIENCY
Vitamins and minerals are essential for many things, including sleep. A lack of some vitamins can worsen the quality of sleep, while a lack of others can cause daytime fatigue even after a full night's sleep.
Selenium: Selenium deficiency can negatively affect our sleep. It can make it especially difficult to fall asleep. The recommended daily amount of selenium is 55 micrograms.
Omega-3: A deficiency in omega-3 can hinder a deep and more restful sleep. Good sources of omega-3 fatty acids include nuts like walnuts and fatty fish like salmon.
Magnesium: Magnesium deficiency makes it difficult to fall asleep and get up early in the morning. Pumpkin seeds, sunflower seeds, spinach and sesame seeds are sources of magnesium.
Vitamin D: Vitamin D deficiency causes you to wake up more at night and sleep less, while making you feel more tired during the day. Some of the best sources of vitamin D are fatty fish such as salmon, tuna, and mackerel, and fish oils. Vitamin D is also found in dairy products such as yogurt and cheddar cheese. Alternatively, you can take supplements.
Have you ever found yourself unable to speak or move while sleeping or waking up? The idea of waking up 'dead' is the stuff of nightmares, but it can be all too real for sleep paralysis survivors.
Sleep paralysis, a condition that affects both men and women, is actually relatively common. Everyone experiences sleep paralysis at some point in their life, and it usually begins in adolescence. But those diagnosed with depression, anxiety, bipolar or post-traumatic stress disorder (PTSD), as well as narcolepsy, have a higher risk of developing sleep paralysis.
Although the condition is not dangerous and lasts only a few minutes at a time, it is desirable to try to prevent or reduce it. Some simple lifestyle changes can prevent sleep paralysis altogether. Getting enough sleep, reducing overall stress levels, exercising frequently, and avoiding large meals, caffeine or alcohol before bed can prevent sleep paralysis.
If these measures don't work, or if your sleep paralysis is related to a psychiatric condition, talk to your healthcare provider.
We've all experienced this; The alarm goes off, but we don't feel ready to get out of bed and start the day. So we're postponing. What's the harm, right? Just 10 minutes… Sure, it might take another 10 minutes, but rest assured, you'll feel much more tired afterwards. This makes it more and more difficult to get up each time. There is a very logical explanation for this.
When you procrastinate, you're letting your body know that it's time to start a new sleep cycle. But this sleep cycle will only last 10 minutes. This confuses your brain and body and after hitting the snooze button you feel even more tired as you literally wake up at the start of a new sleep cycle and the worst possible time to wake up is the start of a sleep cycle.
The solution is easy; Don't delay. Easier said than done, right? That's why you need to find creative ways to stop your procrastination. A common solution is to put your alarm out of reach. This way you have to get out of bed to turn off the alarm.
You can also replace the snooze with another morning routine. Instead of hitting the snooze button, pick up your phone and check the news or scroll through social media. For example, you can also download an app that will prevent you from procrastinating until you solve a math problem. Whatever you choose should be something that awakens your brain and body.
SLEEPING AT DIFFERENT HOURS
A common cause of sleep problems is lack of routine. Many studies have been conducted in recent years, and all have shown that people who go to bed at about the same time each night sleep better, are more successful, and are healthier. The same goes for waking up at about the same time.
So if you go to bed at very different times each night, it prevents your body from releasing hormones that make you feel sleepy at the right time, confusing and disrupting your body clock. By going to bed and waking up at the same time each day, you teach your body when it's time to sleep and create a routine that will benefit both your body and mind.
Another common reason behind fatigue is that you go to bed too late. It doesn't mean you're not getting enough sleep, you may be sleeping 7-8 hours but at a 'bad time'. So, sleeping between 10 PM and 6 AM is very different from sleeping between 3 PM and 11 AM. It depends on two factors: melatonin and REM sleep.
Melatonin, the hormone that regulates sleep, is 10 times more active at night than during the day. Melatonin levels also have a seasonal rhythm, with higher levels in the fall and winter months when the nights are longer. To get the best sleep quality, it is preferable to fall asleep at midnight or around 01.00 at the latest, so that melatonin can be properly secreted and improve sleep quality.
The second factor is the shift between REM and NON REM sleep. REM sleep is the deepest sleep, and this is where our body and mind come to life again. After falling asleep, you alternate between 90 minutes of NON REM sleep followed by REM sleep. But these cycles change throughout the night.
In the early hours of the night, most of these stages are deep, NON REM sleep. As the night approaches the day, the stages consist of more and more REM sleep. So, if you sleep 8 hours between 23:00 and 07:00, it will be different from 8 hours between 03:00 and 11:00. So, if you go to bed too late, your body will be deprived of important restorative functions.
If you keep turning around even though you are very tired in the evening, you may be experiencing events that you can't get over in your mind. If you often find yourself in this situation, you may have a medical condition such as depression, stress, anxiety or anxiety. These problems can lead to sleep disturbances or cause you to sleep too much. Either way, you may feel exhausted or lack the energy to stay awake all day.
We all know that too much stress is very unhealthy and can harm the body. It is very important that you look for ways to manage stress and identify the root cause. Depression affects more and more people every day. Common symptoms of depression include feelings of extreme sadness or emptiness, feeling hopeless or guilty, lack of energy, difficulty concentrating or making decisions, and increased or decreased need for sleep.
For most depressed people, insomnia and depression go hand in hand. It could also be the other way around; your insomnia can increase your risk of depression. While it doesn't cause depression, it can play a role.
If you are depressed you need to see a therapist and work on your problems. It's important to talk to your doctor about your sleep problems so you can find a way to deal with it.
SMOKING BEFORE BED
You've heard hundreds of times that smoking is bad for you. It's bad for your teeth, skin, lungs and also for your sleep. Many smokers have a habit of smoking before bed, but this can actually have really bad consequences for your sleep. As you know, cigarettes contain nicotine, which increases your heart rate and alertness. This is the opposite of what should happen before bed.
Also, if you're addicted, nicotine can disrupt your sleep. When you smoke, the nicotine enters your bloodstream and brain quickly, but it also leaves it pretty quickly, making you want more. This type of addiction can wake you up and disrupt your sleep cycle. Many studies have also found other negative effects of smoking on sleep. According to these studies, smokers take much longer to fall asleep, sleep less, and wake up more tired and sluggish the next day.
The solution is simple; Yes, you should quit smoking. Ideally, you should quit smoking. If you haven't quit yet, try not to smoke at least 2 hours before bedtime.
Waking up with a headache or a dry throat? This may be because you snore. Snoring affects 4-5 percent of men and 2-3 percent of women between the ages of 30 and 60. When the nasal passages become smaller or clogged, it disrupts airflow and snoring occurs.
Many factors that cause us to snore are temporary or easily corrected. For example, if you have a cold, it can block the nasal passage and block airflow. But you can help alleviate this by taking a hot shower before bed (steam helps thin mucus and reduces inflammation) or using a nasal spray.
Sleep position is also a factor in snoring. People who sleep on their backs usually snore. So try to sleep on your side. Other culprits include excess weight, hormonal changes and alcohol use.
Stress affects our lives in many ways, including sleep. Everyone feels stressed from time to time for many different, individual reasons. When stress does not go away and becomes chronic, the consequences are much worse. Concentration and memory are affected, and it becomes more and more difficult to sleep at night.
When we're stressed, we tend to overthink things and it's hard to be rational and calm. It can be easier to cope with when you're busy during the day, but at night all the stressful thoughts come back and you lie in bed and you can't stop thinking about everything on your mind. And what's worse, you get more stressed because you can't fall asleep and the vicious cycle begins.
All the tips mentioned above, such as establishing a routine and trying to go to bed at about the same time every day, can help you beat stress. Another great thing that will release stress and relax you is spending time with your loved ones. Most importantly, try to understand what is causing the stress and determine how to deal with it on your own or with the help of a professional.