8 reasons why you wake up tired.. How to overcome insomnia?

From dubaiweek.ae

Dubai, United Arab Emirates (CNN) — Do you sleep 7 to 8 hours a day and still feel tired in the morning or throughout the day?

According to a 2015 study, this discrepancy reflects an advanced state of sleep deprivation, a circadian process that regulates memory, mood, reaction time, and alertness.

And some suffer from poor performance and stuttering during this period after setting off the alarm for the first time.

The effects of sleep apnoea usually wear off within 15 minutes to 60 minutes. But, it lasts for few hours.

Sleep deprivation affects more complex cognitive skills, such as evaluative thinking, decision making, creativity, and the use of rules.

The more sleep a person loses, the worse it gets.

The way to tackle this starts with assessing your sleep with two Q devices, says Dr Raj Dasgupta, a pulmonologist and sleep specialist and assistant professor of medicine at the Keck School of Medicine at the University of Southern California in the US.

“If you’re getting enough sleep, the next question is: Am I getting good sleep?” He added.

Dasgupta recommended seeing a sleep specialist so he could be checked for any sleep disorders.

But there are other modifiable factors that can interfere with recovery processes, such as memory consolidation, hormonal regulation, and emotional processing, which must occur during sleep.

Tired

“There are many conditions that cause fatigue, but they don’t necessarily make people sleepy,” said Jennifer Martin, MD, professor of medicine at UCLA’s David Geffen School of Medicine and past president of the American Academy of Sleep Medicine.

They include chronic pain conditions, metabolic conditions or thyroid disease, anaemia and chronic obstructive pulmonary disease.

“If you’re feeling unexplainably tired, the first step might be to see your family doctor,” Martin said.

Healthy adults need 7 to 9 hours of sleep a night, according to the National Sleep Foundation.

Therefore, a person may need more than 8 hours of sleep to feel active.

University of Washington management professor Christopher Barnes, who studies the relationship between sleep and work, says you could try going to bed an hour earlier or waking up an hour later than usual to see if that makes a difference.

Sedentary lifestyle

If you’re sedentary, your body gets used to expending less energy, Martin explained.

You may feel tired when trying to perform basic daily activities.

The World Health Organization recommends that adults do at least 150 minutes of moderate to vigorous physical activity per week. Pregnant women should do at least 150 minutes of moderate aerobic exercise and strength training per week.

Anxiety or depression

Feeling anxious or depressed can cause a lot of stress, and these conditions can negatively affect the amount of time it takes to sleep, Dasgupta explained.

He pointed out that sometimes drugs used to treat depression or anxiety can cause side effects such as insomnia or disruption of the deeper stages of sleep.

Irregular sleep

Weekday sleep times are sometimes different from weekend sleep times, Barnes said. Bedtime also fluctuates for people with shift jobs.

Drought

According to the Cleveland Clinic, our bodies are made up of more than 50% water, which is essential for many functions, including digesting food and delivering oxygen throughout the body.

Dehydration is linked to decreased alertness, increased sleepiness, and fatigue.

The Institute of Medicine recommends that women consume 2.7 litres of fluid per day and men 3.7 litres of fluid per day.

This recommendation includes all liquids and water-rich foods such as fruits, vegetables, and soups.

Poor sleep or environment

It is important to maintain a dark, quiet and cool bedroom at night, avoid caffeinated beverages within six hours of bedtime and minimize alcohol, heavy or spicy foods for at least two hours before bed.

Drinking alcohol can prevent the deeper stages of sleep. These foods and drinks cause digestive problems and interfere with restorative sleep.

Partner problems with sleep

“The person (or pet) you share your bed with has a huge impact on the quality of your sleep,” Martin said.

Your bed partner may have trouble falling asleep and snore, and you may have a different schedule that disturbs your sleep.

“If your partner snores, it’s important to see a specialist about sleep apnea,” Martin explained, noting that sleep apnoea, a condition in which breathing stops and starts again while a person sleeps, is common among snorers.

Sleep disorders

According to Barnes, sleep disorders can significantly reduce sleep quality, Barnes explained.

He also said that a person with sleep apnoea wakes up 50, 100 or more times throughout the night.

According to the US Centres for Disease Control and Prevention, other sleep disorders that affect daily energy levels include insomnia and restless legs syndrome.

Apps and wearable electronic devices, such as watches or rings, are not as precise as clinical tests that measure sleep, but they provide enough information for healthy adults, Barnes explained.

https://www.dubaiweek.ae/8-reasons-why-you-wake-up-tired-how-to-overcome-insomnia/