Fatigue can have causes that are not due to the underlying illness. Examples of these fatigues include lack of sleep, excessive stress, latency, a meal, too much sleep, or aging.
Do you usually spend the day feeling drowsy, slow, and lethargic, even after a night of rest?
Although it is common to feel tired during the day, you can relate the persistent symptoms of daytime sleepiness to your health and well-being habits.
So you sleep regularly at least 8 hours a night, but you always feel tired during the day.
Do not panic at all, it’s a common experience, having a good night sleep, and wake up still drowsy as though someone placed a weight on you Diet and exercise can be of great help for better rest at night and a more fulfilling day.
Balancing healthy eating options with exercise routines can have a huge impact on how you spend your day. However, if you get tired regularly, especially if you still feel tired during the day, there may be something not right along the line.
Then you will be surprised and ask yourself why your day seems so sluggish even after giving your body an uninterrupted rest you know it needed. It's not just the amount of sleep, it's the quality.
So what is the first step?
Sleep is not just a step, but also a continuity of several stages of sleep time, which is; from light to deep sleep.
We go through these stages during the night. The complete cycle takes about 90 minutes, so there are several cycles in the night.
If there are fragment and interruption of your sleep, you can lose one-step, which affects the overall quality of sleep.
There are several reasons why you may feel drowsy during the day.
Most likely, your morning fainting and tiredness is just inertia of sleep, which is part of the normal awakening process.
Usually, your brain does not wake up immediately after bedtime, but gradually enters the standby mode.
During this transition period, you may feel numb or disoriented. If you are not careful, you might easily hit the bed for more sleep.
Sleep inertia slows down your cognitive abilities, so it's sometimes impossible to do something right after waking up. Sleep inertia can last from a few minutes to more than an hour, though it usually improves in 15 to 60 minutes.
If you suddenly wake up from a deep sleep in the first few hours and find yourself in a state of confusion, you may be sleep drunk.
What you can do?
- Sleep regularly throughout the night
- limit sleep to less than 30 minutes
- Avoid drinking coffee or other caffeinated beverages when you wake up
Exposure to blue light
Blue light is any artificial lighting that emits blue wavelengths, which is not necessarily a bad thing because, during the day, they can increase your alertness and mood.
However, you don’t seek such lighting environment when you want a sound sleep.
Blue light, more than other types of light, suppresses the secretion of melatonin, a hormone that helps regulate the circadian rhythm of your body, which is your sleep-wake cycle.
This prevents you from sleeping well, which can make you tired the next morning.
Energy-efficient lighting and electronic displays have increased our exposure to blue light, especially after sunset.
So avoid spending time in front of any screen before going to bed. Use nightly dimmed red lights, which do not produce a strong melatonin suppression effect in your circadian rhythm.
Maybe your sleeping position is not ideal
Sleeping on your back is not a perfect position because it will procure bad breath, which could interrupt sound sleep.
When the sleeping position involves the neck bent forward, it limits the normal functioning of the airways.
This causes tension in the soft tissue in the throat, which limits the ability to pass air for proper breathe control.
Eating or drinking too close before bedtime
Think about drinking coffee because it can keep you awake for much longer than you thought.
Caffeine stays in your system for five hours. Caffeine also inhibits a chemical in our brain called adenosine, chemical for causing fatigue.
You are dehydrated
Being dehydrated can do more than make you feel dizzy during the day, it can also make you worn-out.
This affects your blood volume, which can make your heart less efficient for proper functioning, leading to burnout at all time.
You spend too much time on your phone
Stay away from your phone before going to bed! In fact, stay away from all electronic devices, including your TV.
Blue screens like those of Smartphone can trigger "waking" hormones even when you sleep at night.
You have anxiety
Depression is not the only mental disorder that can change drowsiness and anxiety. Stress and anxiety can go together to make you feel less energized, no matter how long you sleep.
This can make the dream more troubled, wake you up more, and not fall into the deep sleep you need and make you feel exhausted.
Noise in your environment
Noise often wakes us up all night, resulting in a deep lack of sleep almost all through the night.
There may also be discomfort in an excessively hot or cold room.
The ideal temperature to get a good sleep should vary between 60 to 67 degrees Fahrenheit. If you are sharing a room or there is a lot of noise outside, try sleeping with your earplugs.
Pain also can facilitate distractions. If you wake up with a particular part of your body aching, you may need to deal with this pain before you can solve your sleeping problem.
When you have sleep apnea, it means such a person stopped breathing while sleeping, causing you to wake up and hold your breath.
If you share a room with someone, ask them if they are snoring, because snoring is a sign of sleep apnea.