8 reasons why you wake up tired and how to fix it

An amount of sleep that seems sufficient could be lacking in quality. It’s one of the reasons why you might wake up tired, experts say. (Fizkes, Adobe)

Estimated reading time: 7-8 minutes

ATLANTA – You sleep for seven to eight hours almost every night, only to feel unsteady in the morning or even most of the day. How could you follow a golden rule of sleep so right, but feel so bad?

This discrepancy is often due to an increased state of sleep inertia, a circadian process that modulates memory, mood, reaction time and wakefulness, according to a 2015 study. Some people experience reduced performance and dizziness during this period after first turning off the alarm. The effects of sleep inertia usually disappear after 15 to 60 minutes, but can last up to a few hours.

Sleep inertia further alters sophisticated cognitive skills such as evaluative thinking, decision making, creativity, and rule use, and worsens the longer a person is sleep deprived.

But even if your job isn’t saving lives or driving a truck overnight, experiencing sleep inertia for hours can still affect your quality of life.

The way to solve this problem starts with assessing your sleep using the “two Qs”, says lung and sleep specialist Dr. Raj Dasgupta, associate professor of clinical medicine at the Keck School of Medicine in the University of Southern California. “If you get enough sleep, the next question is, ‘Am I sleeping well?'”

Dasgupta suggested seeing a sleep specialist, who may be looking for an underlying or primary sleep disorder. But there are other more easily modifiable factors that could interfere with the restore and recovery process — such as memory consolidation, hormonal regulation and emotional regulation or treatment – which must occur during sleep.

1. Fatigue

“There are a lot of conditions that cause fatigue, but they don’t necessarily make people feel like they’re ready to fall asleep,” said Jennifer Martin, professor of medicine at the David Geffen School of Medicine. from the University of California. , Los Angeles, and President of the American Academy of Sleep Medicine.

These can include chronic pain conditions, metabolic or thyroid conditions, anemia, and chronic obstructive pulmonary disease.

If you’re feeling inexplicable fatigue, “an important first step might be a routine checkup with your family doctor,” Martin said.

Moreover, the National Sleep Foundation said healthy adults need seven to nine hours of sleep per night, so you might need more than eight hours of sleep to feel energized. You can try going to bed an hour earlier or waking up an hour later than usual and see if that makes a difference, said Christopher Barnes, a University of Washington management professor who studies the relationship between sleep and work.

2. Sedentary lifestyle

If you are sedentary, your body may get used to having to expend only low levels of energy. So you might feel more tired than you should when trying to do basic daily activities, Martin said.

The World Health Organization recommended that adults get at least 150 minutes (2 1/2 hours) of moderate to vigorous physical activity per week, while pregnant women should get at least 150 minutes of moderate aerobic and strengthening exercise per week.

3. Anxiety or depression

Anxiety or depression can be energetically draining, Dasgupta said. These conditions can also negatively influence how long it takes to fall asleep, as well as whether (and how often) you wake up throughout the night, he added.

And sometimes drugs used to treat depression or anxiety can have side effects such as insomnia or blocking deeper stages of sleep, Dasgupta said.

4. Inconsistent sleep

Sometimes our schedules differ on weekdays versus weekends, Barnes said. Schedules can also fluctuate for people with shift jobs.

“A very common practice would be to say, ‘OK, well, it’s Friday night. I don’t have to work tomorrow morning, so I can stay up a little later,’” Barnes said. Maybe you stay up even later on Saturday night since you don’t have to work on Sunday either, then go to bed earlier on the Sunday before the work week.

But at this point, you’ve already adjusted your sleep schedule by a few hours in a short time. “It’s a lot like jet lag,” Barnes said. “That quick reset doesn’t work very well.”

5. Dehydration

According to Cleveland Clinic. Being dehydrated has been related to decreased alertness and increased drowsiness and fatigue.

The institute of medicine recommended women consume 2.7 liters (91 ounces) of fluids per day, and men have 3.7 liters (125 ounces) per day. This recommendation includes all liquids and water-rich foods such as fruits, vegetables and soups. Since the average water intake ratio of liquids to food is about 80:20, this equates to a daily amount of 9 cups for women and 12½ cups for men.

6. Poor sleeping environment or routine

Having good sleep hygiene includes keeping your bedroom dark, quiet, and cool at night – and only using it for sleeping and having sex.

Avoid consuming caffeinated beverages less than six hours before bedtime and limit the consumption of alcohol and heavy or spicy foods at least two hours before bedtime. Alcohol can prevent the deeper stages of sleep, and these foods can cause digestive issues that interfere with restful sleep.

7. Sleep partner issues

“The person (or animal) you share a bed with has a big impact on your sleep,” Martin said.

Maybe your bed partner has a sleep disorder and is snoring or tossing and turning. Or maybe they have a different schedule that’s disrupting your sleep. Pets can also disrupt your sleep schedule because they don’t have the same sleep patterns as humans, she added.

“The most important thing — if your bed partner is snoring — is to get them seen by a sleep specialist and evaluated for sleep apnea,” Martin said. Sleep Apnea – a condition in which breathing stops and starts again while someone is sleeping – is common among people who snore, she added.

8. Sleep Disorders

On that note, sleep disturbances are another factor that can significantly decrease sleep quality, Barnes said.

A person with sleep apnea may wake up 50 times, 100 times or even more during the night, he added.

“Once you’re awake, you’re no longer in deep sleep, and you usually don’t immediately fall into deepest sleep,” Barnes said. “Getting people out of that deep sleep by waking them up will generally result in less time spent in the deepest stage of sleep.”

Other sleep disorders that can affect daily energy levels include narcolepsy and restless leg syndrome, according to the US Centers for Disease Control and Prevention.

The ideal way to track sleep quality and quantity — especially if you think you might be diagnosed with a sleep disorder — is to have polysomnography at a sleep clinic, Barnes said.

Apps and wearable electronics — such as watches or rings — that measure sleep aren’t as accurate as clinical tests, but still provide enough information for healthy adults, Barnes said. “I would like to know that it was developed and then validated against another more precise device.”

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