Why do we wake up tired in the morning?
How do I stop waking up tired? Why do I wake up so exhausted every morning? Why do I always wake up tired even after 8 hours sleep? Here are the solutions...
Quality sleep for a healthy life is an indispensable part of our lives.
Regular sleep is essential for the replenishment of the energy lost after an intense run and the continuation of our physical health.
But do sleep disorders cause disease?
Irregular sleep or inability to sleep is a huge risk for hypertension, heart diseases, neurological disorders.
Disorders related to the respiratory tract are the leading diseases that cause sleep disorders.
Sleep apnea: The most common symptom of sleep apnea, which means the cessation of breathing during sleep, manifests itself in the form of severe snoring during sleep and breathlessness during sleep.
The person wakes up suddenly with the fear of death and takes a long deep breath, is always tired during the day due to his sleep interrupted at night, has an attention disorder and suffers from severe headaches.
The biggest reason for this is excess weight.
Excess weight disrupts the control of the respiratory muscles, causes closure in the airway, which causes the oxygen level to drop in the person's blood for a short time.
Apart from obesity, smoking and alcohol use, large tonsils, oral dental problems, intraoral wounds and inability to breathe properly through the nose are among the other causes.
Weight loss of overweight patients will largely eliminate sleep apnea.Insomnia (Inability to sleep): Having trouble falling asleep, not being able to sleep, waking up early and frequent interruption of sleep are among the problems that most of us have today.
Aging, psychological factors, stress during the day, excessive caffeine consumption during daylight hours, tea, coffee and nicotine consumption close to sleep are among the biggest causes of insomnia.
In addition, although alcohol consumption feels good for falling asleep, when the effect of alcohol is gone from the body, the sleep content is disturbed and the person wakes up early.
Restless legs syndrome: It is the desire to constantly move the legs when the body is motionless.
In case of anemia, it occurs more often in some muscle diseases, disorders related to the leg nerves.
There are throws not only in the legs, but also in the arm muscles.
Sometimes the person does not know how and where to put his legs.
Excessive desire to sleep during the day: It is an unbearable short-term sleep attacks and drowsiness during the day called narcolepsy.
The person wants to sleep constantly at inappropriate hours and environments during the day when he should stay awake.
Apart from these, diabetes, thyroid gland diseases, especially hypothyroidism caused by the slow functioning of the thyroid gland also cause sleep problems.
WHAT SHOULD WE DO FOR HEALTHY SLEEP?
-If possible, we should try to sleep and wake up at the same time every day.
-We should definitely remove the television and especially the mobile phone that causes distraction after going to bed and prevents falling asleep.
-Reading books at bedtime will make it easier to fall asleep.
-A sedentary life is an important cause of insomnia. As recommended by the World Health Organization, walking about 3 km of moderate intensity at least three days a week will make it easier for you to fall asleep.
-Do not be thirsty.
-It is important that your room is ventilated and quiet and dark during sleep hours.
-Avoid caffeine and nicotine consumption close to sleep.
-Prefer light meals in the evening.
-If you want to sleep but still cannot fall asleep for more than 20-25 minutes, do not force yourself to get out of bed and move to another room, start a quiet activity.
IN WHICH CASE SHOULD WE CONSULT A DOCTOR?
-If you wake up tired every morning,
-If you feel the need to nap constantly during the day,
-Especially if you are sleepy after eating and you have diabetes in your family,
-If you gain weight despite the diet,
-If you are breathless at night,
-If you have severe snoring,
-If you feel depressive, see a physician.
There are a number of reasons why you might wake up feeling tired in the morning. Here are a few possibilities:
Insufficient sleep: If you don't get enough sleep, your body doesn't have time to repair and rejuvenate itself. As a result, you may wake up feeling tired and groggy.
Disruptive sleep: Even if you get enough hours of sleep, the quality of your sleep matters. If you are having trouble falling asleep or staying asleep, your sleep will be less restful.
Poor sleep hygiene: Your environment, habits and routines before bed can impact the quality of your sleep. Consuming caffeine or alcohol, having a TV or computer in your bedroom, exposure to screens, sleeping in an uncomfortable bed or a room with a lot of noise or light can make it harder to fall asleep and stay asleep
Sleep disorders: Some sleep disorders such as insomnia, sleep apnea, restless leg syndrome, and others may cause you to wake up feeling unrefreshed.
Stress: Stress can make it harder to fall asleep and stay asleep, which can result in feeling tired in the morning.
Hormonal changes: Hormonal fluctuations can affect your ability to get a good night's sleep, for instance, during menstruation, pregnancy or menopause.
It is important to keep in mind that lack of quality sleep can lead to chronic fatigue, and can also affect your overall physical and mental health. If you are having trouble sleeping, it may be helpful to speak with your healthcare provider or a sleep specialist to identify and address any underlying causes. Additionally, following a regular sleep schedule, practicing good sleep hygiene, and creating a comfortable sleep environment can help improve the quality of your sleep.