Fatigue in the morning
It is very possible that many people are familiar with the situation where in the morning, when the alarm sounds, you want to postpone the alarm for another five, ten or twenty minutes, because it seems almost impossible to open your eyes.
Although the difficulty of waking up most often takes place after a longer night and shorter hours of sleep, often severe fatigue also takes over even after a seemingly sufficient amount of sleep.
If this happens often, the question definitely arises – why am I still not rested after a good night’s rest?
Maybe you don’t think so, but maybe your fatigue can be caused by everyday things that you rarely pay attention to.
In order to get rid of fatigue and wake up in the morning full of energy, we offer to get acquainted with some of the most common reasons that worsen the quality of sleep and in the morning can cause fatigue.
You sleep too much
We well know that insufficient sleep can cause fatigue. But the opposite – too much sleep can also cause it. In fact, any deviation from the average amount of sleep required by the body (seven to nine hours) can cause drowsiness and fatigue.
How to prevent it: Pay attention to your body. For example, if you wake up after eight hours of sleep on the weekend, but still get to sleep, but wake up constantly, and this happens regularly, it is likely that your body needs eight hours to recover at night.
You are overtraining
Those who like physical activity and who regularly go to the gym to work out know that a good workout will be followed by a good night’s sleep, which is true.
However, the time when you go to sleep after training is very important.
For example, if there is only about an hour between training and bedtime, it is likely that you will have difficulty falling asleep, which will then be reflected when you have to wake up.
This is because after physical activity, your body is charged, there is energy in the muscles because of the adrenaline created during training, and it takes time for this energy to disappear.
The best solution would be to engage in physical activity in the morning or during the day.
However, if you are used to coming to the gym in the morning and it seems that nothing should disturb your sleep, but you are also tired in the morning, it is likely that you are overworked with physical activity.
When you exercise too much or too vigorously, you create a state of stress for your body that can knock other things out of their normal balance, such as normal sleep.
There are also studies that show that excessive physical activity can cause adrenal problems and hormonal imbalances, which leads to fatigue.
How to prevent it: If you over-train, reduce the load. Rest for a day or two in the gym and allow your body to relax. You can also try light, energizing and rejuvenating exercises such as walking or yoga.
Your body is fighting a virus
Nowadays, when the thermometer bar falls by a degree almost every day, getting colder, it is not uncommon to catch a viral disease, such as a cold.
And as it turns out – sleep is directly affected by the immune system’s fight against viral diseases. When the body notices the signs of the virus, you may feel tired even after seven to nine hours of excellent quality sleep.
This is the way your body tries to tell you it needs all your energy to fight this virus and that you need extra rest for your body to win this fight.
Also, besides fatigue, when the body fights a virus, other symptoms may occur, such as sniffing or coughing, which are a direct sign of a cold.
If you look for the first symptoms with over-the-counter medications that relieve the symptoms of the disease, they are also likely to cause drowsiness.
This is because most over-the-counter colds are antihistamines, which are often one cause of fatigue or drowsiness even after a full night’s rest.
How to prevent it: If you really feel that you have a cold, try to find time for sleep between work and other responsibilities, which will help to restore the energy that the body so desperately needs to fight viruses.
When awake, avoid excessive energy-absorbing activities. Also, make sure that your body is not dehydrated and receives a complete diet.
Your fluid habits are to blame
Sometimes the food and especially the drinks you eat can affect the quality of your sleep. It’s also no secret that drinking alcohol at bedtime directly affects how you sleep.
You may feel tired after a few glasses of wine and it is easier for you to fall asleep, but alcohol will make it harder for you to stay asleep for a long time.
You will most likely wake up several times during the night or partially wake up, but in the morning you will not remember it, as a result you cannot understand why you feel tired.
Studies also show that alcohol consumption can impair sleep quality and impair sleep regeneration.
A study conducted in August this year also shows that alcohol consumption up to four hours before bedtime causes a jerky state of sleep, which leads to fatigue and drowsiness the next morning.
How to prevent it: The only solution is to reduce alcohol and also caffeine consumption, especially several hours before bedtime.
You are overwhelmed by stress
You may be familiar with a situation where, late at night, when you fall into bed, you still have a lot of thoughts about work, private life, etc. that are causing you stress.
However, if your brain cannot relax and is constantly working, you cannot wake up in the morning full of energy. Stress is one of the most common causes of sleep disorders.
We each have our own concerns daily, but there are studies that show that work-related stress is directly related to the quality of your sleep.
How to prevent it: This is very likely one of those cases where it is easier said than done, but all you can do is reduce stress.
Experts recommend trying meditation, light physical activities, reading books, walking in the fresh air, anything that helps you relax and free your mind from everyday troubles.
You Wake up often at night
It is unnecessary to stress or drink alcohol before going to bed to have poor sleep – you often wake up. It is enough to have noisy neighbors, a spouse who snores or rotates a lot, or a little more light flowing through the bedroom windows.
An eight-hour night’s rest spent waking up, waking up and falling asleep, waking up and falling asleep again, etc., even if you don’t remember it in the morning, can make you feel as if you haven’t slept at all in the morning.
Also, jerky sleep can have the same negative effects on your body as insomnia.
Studies show that a person who suffers from jerky sleep cannot stay in a sleep state for over four hours at night – the remaining hours, which are supposedly asleep, spent changing and waking up.
In addition, constantly waking up at night can significantly affect your ability to stay focused, concentrate and can lead to a foul mood.
How to prevent it: If you are woken up by various noises at night, then earplugs are best for reducing them. However, if you are woken up by a light, you can buy a sleep mask that will keep you in the dark until the first alarm.
However, if none of these reasons are to blame for your fatigue, your body may try to signal serious health problems.
Here, it is best to see a doctor who will help find the culprit of fatigue and treat it.