Everyone wakes up just fine, like clockwork, but often they feel tired and run-down. It’s a minor health problem for most people.
If you keep waking up more and more quickly tired and more and more frequently, it could mean you need to change your sleep schedule. Go through this post to learn why you are waking up tiredfully, and how to wake up in the morning feeling energetic
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Factors that affect energy levels.
Before we examine the reasons for being tired at the end of a long day, we should first discuss some factors that can impact energy levels throughout the day. These factors include:
The basic lifestyle factors that determine energy levels are consumption of the right foods, amount of physical activity, and proper hormonal balance. Diet is the most important contributor to daily energy levels. (However, the physics does not let all food stimulate the same energy levels.) Hormonal balance, or imbalance, affects energy levels. Good examples of hormones that can cause energy loss include thyroid hormones and estrogens in men and estrogens in women. Medications and poor sleepwear can also be the reason for the lack of energy.
Why do I feel tired and no energy?
Sleeping for eight hours followed by a subsequent strange feeling of not being refreshed can be caused by several reasons. The most common ones are sleep inertia, exposure to blue light, bad sleep hygiene practices and, especially, sleep disorders. In this paragraph we’re going to address those causes.
Sleep Inertia
Sleep inertia refers to the stage of waking where you’re disoriented, groggy, sleepy, and cognitively impaired, also known as the “gray zone.” Because your brain doesn’t become alert immediately when you wake up, you get disoriented.
It transitions to the awake state gradually, and if you are not careful, you may fall asleep right after wakening up. You may have woken up due to an alarm, turned it off, and fallen asleep right after? Well, you fell asleep due to sleep inertia, your brain wasn’t as awake as it supposed to be at this time.
A significant factor of fatigue after waking is sleeping inertia, as it slows your cognitive skills and motor skills.
To this day, scientists are not exactly sure why people require sleep, but they believe that at least one reason the body needs to sleep at night is that it can’t function properly as long a person is awake. It might have something to those “why am I always tired” problems, and people who have them could be exhausted due to this
Sobering up after a night of heavy drinking is not only hurting your liver, but can also trigger a state of sleep drunkenness. If you start to wake up most notably after you’ve been asleep for a while, you’re experiencing sleep drunkenness.
Your brain begins to be fully alert when you go to bed, but in some cases you can still maintain a few basic habits even during a state of sleep drunkenness.
If you aren’t getting enough sleep, you will more likely experience these problems and episodes of extreme fatigue if you are working in shifts or if you set the alarm earlier than usual.
Heat disrupts sleep and may be a cause of sleep inertia. For most people, the more caffeine they consume before bed, the worse the problem will be. The daytime coffee should be separated from sleeping by a minimum of one hour. The bedroom temperature should be neither too hot nor too cold.
Lack of sleep hygiene
Sleepers ought to have a consistent bedtime and wake up and get up at the same time every day. People who wake up during the night shouldn’t stay in bed. They should prepare for bed and clean their rooms, temporarily turn off their cell phones, and go to sleep with the lights out and their room at a comfortable temperature. They should use a bed that lets them sleep comfortably and promotes adequate sleep.
Inadequate sleep hygiene leads to sleep problems. In the morning, you feel tired, even if you did not sleep enough to feel tired. Sometimes you might wake up frequently in the night. Your energy level is low and you feel lazy. On waking up, it may feel like you did not sleep at all. You have not achieved a high energy level.
EVEN if you don’t have a problem with lack of sleep hygiene, as much as lack of sleep is frustrating it is still manageable, explains the article. To get rid of the lazy feeling, you should have a regular sleep schedule. (If you want to learn more about lack of sleep hygiene, read this article.)
By that, we mean that your daily bedtime should be in sync with your daily waking time. You should also have a pre-bedtime routine, pleasant bedroom environment and healthy habits during the day. Also, your napping shouldn’t last too long because it might disturb your daily sleep and hinder your ability to sleep better.
Blue Light Exposure
Technology such as laptops, tablets, smartphones or televisions may be convenient and entertaining, but they’re also potentially blocking the body from getting enough sleep.
You can say that it’s common for people to feel tired and have no energy in the morning because they keep watching TV too long and have serious exposure to blue light the night before.
By blocking the secretion of melatonin using blue light, women are achieving a positive effect while passively getting less sleep. This isn’t a good thing because positive effects usually make one a better sleeper. Animal studies suggest that melatonin could also interrupt the receipt of tele chromatic information to the suprachiasmatic nucleus, which is to say, the control center for our internal clocks.
The best way to fix this problem is to avoid use of computers, televisions, and smartphones before you go to sleep.
At night, you might want to utilize dim red lights, which do not have such a me-too effect. Also, it’s important to expose yourself to a lot of bright light during the day, and wear blue-blocking glasses at night when using electrical appliances.
Today, most technology has features that help you reduce your exposure to blue light, which contributes to the rise of sleep disorders such as Seasonal Affective Disorder, and less-than-charming signs of aging, which include such things as vision-related issues like age-related macular degeneration.
Unhealthy Lifestyle
We all wake up tired due to numerous reasons. A sedentary lifestyle and lack of exercise cause impaired sleep quality and lack of energy after waking up.
Exercising to stay energized before going to sleep can lead to difficulty sleeping at night. But exercising during the day can cause the body to have an energy decrease instead of the increase it looks for. Eating fatty, greasy foods close to bedtime can cause a lot of trouble in the morning. For example, having too much grease may cause heartburn right before bedtime, and that may put a person to sleep, but not well, which could lead to waking up
Study after study has showed that the human body thrives best when it receives adequate rest, nourishment, and enjoyment. People who don’t get enough sunshine also typically have low energy levels and low stamina.
If you have trouble sleeping, try exercising in the morning. Try to avoid exercising at night, as it will only aid in inducing anxiety. Eat food that will relax your mind and body and keep you in the mindset of relaxation.
If you aren’t eating right and are stressed out, you end up anxious and reach for something sugary to settle your stomach. Count to five when you are eating and eat slowly to give your brain time to comprehend what you are putting into your mouth. Avoid drinking caffeine and alcohol near bedtime; instead, go out and enjoy the sun instead.
Sleep Disorders
Sometimes the problem is the sleepless, whether you are a successful business professional grappling with chronic insomnia or an Evite participant whose sleep is continually sabotaged by last-minute preparations. Some of us just don’t have a lot of energy, but we are happy because we are making a difference and being successful at our careers.
The most common sleep disorder is sleep apnea. It is estimated that about 2-9% of American adults have sleep apnea, but it could be higher since its prevalence is still undiagnosed. Sleep apnea has serious and potentially life threatening effects and is considered a condition that can cause daytime sleepiness, headaches, short-term memory problems, and impaired judgement.
Symptoms of sleep apnea include loud snoring, abrupt waking up with a dry mouth, gasping for air during sleep, headaches in the morning and low energy even after sleeping. Because apnea can often be attributed to excessive snoring, signs that your snoring can lead to sleep apnea are passed onto your significant other, and they
The reasons which some people may blame my sleeping pattern is because we often hear meaningful snoring in the early morning and they want to fix me at home so I can sleep well throughout the night.
Insomnia is one of the most common sleeping disorders, and the numbers tell us that about 30% to 35% of adults have it, 15% to 20% have insomnia that occurs on-and-off for months or years, and 10% have insomnia that occurs chronically.
In people who have sleeping problems, insomnia will likely allow them to achieve more sleeping hours, but their actions after waking up may interfere with their sleep. This condition may cause tiredness after waking, irritability during the day, depression, and low energy. Most people with short-term insomnia will have no sense of fatigue after performing their normal daily activities, meaning they can have a normal day.
Sleep movement disorders occur when people, usually those sleeping, involuntarily wake up or move during sleep. These include conditions such as restless leg syndrome (the feeling of having a leg that won’t stay still), bruxism (teeth grinding), and periodic limb movement disorder.
Energy recovery is an ideal exercise routine to exercise in your spare time. In case you remain tired throughout the day even after doing extensive energy recovery exercise, a physician will diagnose the problem.
First you will hear the most pertinent information regarding bruxism, which involves clenching and grinding teeth. You may need to wear a mouth guard in bed to address the problem. Those who suffer from sleep apnea may need to lose weight and they should also use masks that will make it easier for them to breathe when sleeping.
Conclusion
Everyone has to start sleeping at least 8 to 8 1/2 hours every single night. If you don’t, you’re just missing out on valuable quality time.
Since they are always on the run, people are prone to collecting large quantities of junk food. Remember that a healthy lifestyle includes a healthy diet and plenty of exercise. Such habits will keep you healthy as well as increase your energy level.
