Do you wake up every morning feeling tired and drowsy, always feeling like falling asleep the next minute? Do you find that you don’t have the energy or the concentration to go about your daily business with maximum focus? And are all these happening yet you don’t have sickness or you are under any form of medication?
If so, then you are one of the many millions who go about life sad and dejected due to perpetual fatigue and drowsiness. But all hope is not lost because what you are going through is partly contributed by you, and there are a few things you can do to reverse the situation so that you enjoy every minute you are awake. But the genesis, however, is in finding out why you are always tired and fatigued so that you have a better understanding of how to deal with the problem.
Here are some of the probable reasons why you feel the way you feel-:
You are exposed to too much blue light
Blue light is the type of light emitted by electronics like computers, smartphones, tablets and television screen. Exposure to this kind of light in the evening and the hours leading to bedtime is one of the greatest causes of lack of sleep. The light suppresses the production of important sleep hormones which when absent, you will find it a difficult task to fall asleep even if you had the best mattress from Puffy. The light will also affect your circadian cycle and thus throwing off balance your internal biological clock. As a result, you may find that you stay away for most parts of the night, and come morning since you didn’t get enough quality sleep, you won’t help, but feel fatigued and drowsy. Therefore, if you are fond of using these gadgets that emit a blue light late in the evening, it is a habit you may want to change so that you can get the most of your days.
You don’t get enough calories at night
An increase in calories at night may increase your chances of falling asleep faster and prevent you from waking up unnecessarily during the night. Calories at night are vital in helping you improve your blood sugars. When you sleep at night, the blood sugars usually go down, forcing the liver to release some of the stored glucose to supplement the drop. In the event that the liver doesn’t have enough glucose stored, the body will release a stress hormone known as cortisol as well as adrenalin. When the levels of these hormones increase significantly in the body, you are likely to wake up and you will find it difficult to fall asleep again, thus interrupting your sleep cycle. To avoid this from happening, be sure to eat enough carbs and healthy fats a few hours before you go to bed so that your blood sugar levels can remain steady throughout the night.
Lack of sleep-inducing foods before going to bed
Some people are fond of eating the wrong foods or taking the wrong drinks that will make it very difficult for them to fall asleep. Drinks such as alcohol and coffee should be avoided later afternoon if you desire to have the perfect rest at night. For a good sleep at night, you should think about eating foods rich in tryptophan – a substance known to cause calm and relaxation to the body, thus getting it ready to fall asleep. Some of the foods rich in this substance, and which will be very ideal for your dinner include turkey, whole grains, eggs, dairy products, bananas, yogurt, cheese, and pumpkin seeds. These foods are also rich in magnesium – a compound known to reduce nerve and muscle functions as well as make the heart rate steady. There are some of the things you need to get your body ready for a good sleep, and this is why you need to watch what you eat in the hours leading to bedtime.
You are stressed, depressed or anxious
For you to sleep well at night, there must be a good connection between your mood, mind, and body. If anything affects just one of the three, then falling asleep and sleeping soundly may not be possible, and the result will be a tried and drowsy day. If you are depressed, stressed, or anxious, your body will release a lot of hormones adrenalin and cortisol, and once this saturates your system, the production of sleep hormones will not be possible and as a result, you will find yourself awake for most of the night. The best way to deal with this is to find the root cause of the stress, anxiety or depression and have it resolved completely if you are to enjoy any sleep at night.
Bad bedtime and wake up habits
How you go to bed at night and how you wake up in the morning will also have an effect on the quality of your sleep and whether or not you will have a tired and drowsy day. Habits such as taking alcohol or coffee before bed, working on the bed when you should be sleeping, having a television in the bedroom and going to bed immediately after eating will without a doubt rob you of the opportunity to sleep well. Again, what you do when you suddenly wake up at night may also determine how the rest of the night will be and your energy levels the following morning. If you find yourself awake and you pick up your phone, or you switch on the television, rest assured that you will be doing a great disservice to yourself. Should you wake up abruptly at night, focus your energy on going back to sleep. Don’t touch anything if it is not time for you to wake up.
You have undiagnosed sleep apnea
If you had the most comfortable bedroom in the world, with the most expensive mattress from Puffy, but you have an undiagnosed sleep apnea, you can kiss having a great rest at night bye and you can also expect to feel weak and drowsy throughout the days. Some of the symptoms of sleep apnea you should watch out for include high blood pressure, snoring, waking more than once to urinate, headaches, and dry mouth in the morning and daytime drowsiness amongst others.