Why am I tired when I Wake up
Tired when you wake up in the morning?
Already tired and helpless when you wake up – does that sound familiar? Not only do we tell you more about the (likely) causes, but we also give you some tips for (more) restful sleep.
At night your body can regenerate and rest, so that after a good night’s sleep you have recharged your batteries for a new day.
Unfortunately many people are already tired and exhausted when they wake up every day: they haven’t completely rested at night and are even more tired in the morning than before.
Do you also feel tired and sleepless upon waking up? In this article you can read more about the possible causes and then you can take the best solution for you.
Plus, we’ll give you some general advice on how to not only sleep soundly, but also wake up/relax well.
Due to morning fatigue
Waking up in the morning without rest is not hereditary. Find out why you wake up tired. We have collected the most common reasons for you.
Persistent tiredness from not getting enough sleep
Many symptoms of fatigue are caused by people not getting enough sleep.
- Phase 1: the transition phase between sleep and wakefulness;
- Step 2: Sleep only lightly and wake up relatively early
- Stages 3 and 4: You are in deep sleep – your blood pressure, heart rate and respiratory rate all drop to their lowest levels. Now hormones that promote regeneration are released;
- Stage 5: REM sleep: rapid eye movements with closed eyelids and increased brain activity; Your brain processes all the impressions and experiences of the day.
The following stages are:
Research has shown that stages 3, 4 and 5 are the most important as they provide the best and fastest recovery.
For example, if you wake up fit and restful after a relatively short night’s sleep, you’ve got deep sleep and a greater percentage of REM sleep.
If you wake up feeling restless and tired despite a long night’s sleep, you’ve got a relatively high amount of stage 2 sleep. But how can you ensure that the quality of your sleep improves?
The problem of sleeplessness due to lack of vitamins
Vitamins are very important for good sleep. One of the most important hormones for sleep rhythm is melatonin. It is responsible for falling asleep and deep and long sleep.
The most important vitamins and minerals that stimulate melatonin production are zinc, magnesium, calcium, vitamin B3, vitamin B5, vitamin B6 and vitamin C.
A lack of these vitamins can affect sleep. Dietary supplements along with vitamins can help. It is advisable not to take any of these vitamins in pill form, but rather a multivitamin preparation in which the vitamin stocks are optimally distributed.
Sleep problems due to lack of vitamins
Are you having trouble sleeping?
If you regularly feel tired and lethargic, even after a good night’s sleep, you may have a sleep disorder.
Examples include insomnia, snoring, teeth grinding, sleep apnea syndrome, restless legs or sleep rhythm disturbances. If you suspect that any of these diseases may be the cause of your fatigue, you should speak to your GP.
(More) Tips for Restful Sleep:
- Make Your Bedroom Cozy
Your bedroom should be dark and cool (about 18 degrees) and have as much fresh air as possible. These parameters may seem trivial and obvious, but they have a direct impact on sleep quality.
- Stop drinking caffeinated beverages after 2 pm
Among other things, caffeine triggers the production of the hormone adrenaline, which provides energy. Since it takes a long time for your body to break down caffeine, it is recommended that you avoid caffeinated drinks after 2 pm. Caffeine is a natural substance found mainly in coffee and to a lesser extent in tea. Energy drinks, colas, iced tea, chocolate and cocoa also contain caffeine.
- Do not consume alcohol before bedtime
Alcohol has a negative effect on sleep quality, particularly on the quality of REM sleep described above.
- Avoid Stress and Tension
Work actively to reduce stress and tension. Clear your head before going to bed. do something you can relax.
Enjoy the Daylight
There are also meditation guides and apps on the market that will teach you how to relax. An example is the (Dutch) book “Meer Rust in Je Hoofd” by Karin Bosveld or the meditation app “Meditation Moments” by Michael Pilarzik.
Go out in daylight as often as possible. Daylight hours ensure that your biological clock is correct and that your body produces the hormones needed for sound sleep in the evening.
A good daylight or energy lamp can provide extra illumination during the dark winter months to help you sleep better at night.
Eat Carbohydrates Less in the Evening
Carbohydrates such as sugar ensure that the stress hormone cortisol becomes more pronounced and can reduce sleep quality.
Turn off the screen in time
Don’t watch TV for at least an hour before bedtime, and don’t keep your tablet or smartphone near your bed. The tremors in your head caused by a monitor may cause you to fall asleep for up to 30 minutes.
Dim the Lights
The hormone melatonin ensures that your brain gets the signal that it is time to sleep.
Prolonged exposure to (bright) light also affects the production of melatonin. In fact, light inhibits the production of melatonin, telling your body to stay awake or alert.
Therefore, turn off the light an hour or two before sleeping so that your body can make this hormone. Melatonin may also be available in drug stores or drugstores.
Start the Day Right
It is better not to use the snooze function. Get up as soon as the alarm goes off and open the curtains. Daylight helps wake you up. Eat or drink something that has instant protein.
These can be dairy or soy products, eggs, meat, fish, grains and nuts. Even a cup of coffee wakes some people up.
You can change these things once you know why you wake up tired. By adjusting certain behaviors or habits, hopefully you won’t feel more rested and tired in the morning.
Chronic fatigue from diabetes
Persistent tiredness and exhaustion can also be symptoms of the onset of diabetes.
Because of insulin resistance, the body is unable to properly metabolize glucose from food as carbohydrates and convert it into energy needed by cells. Determining your blood sugar level with your GP can make it clear whether you have diabetes.
chronic fatigue from lack of exercise
Anyone who sits in front of the screen all day in the office and prefers to sit on the couch in front of the TV in the evenings instead of playing games should also expect to be lethargic and lazy.
Studies have now also shown that moderate exercise (especially outdoors) can reduce fatigue and reactivate circulation.
Chronic fatigue from not drinking enough water
Doctors recommend adults to drink one and a half liters of water per day. Even more so if you are sick, do a lot of sports or it is hot weather. After all, the body’s cells can only function and function properly if they are supplied with enough fluid.
Chronic fatigue from antihistamines
Hay fever sufferers know this: When pollen, which is so dangerous to them, is flying, they have no choice but to take anti-allergenic drugs to stop the immune response.
Unfortunately, some antihistamines also have the unpleasant side effect of making you feel very sleepy. So it is best to take it in the evening before sleeping.
Chronic fatigue from hypothyroidism
When the thyroid fails, the whole body suffers. After all, the imperceptible organ is an important hormonal control center that regulates not only metabolism, but also other processes in the body.
In case of hypofunction, not enough thyroxine and triiodothyronine hormones are produced, which has negative effects on various other organs of the body. If fatigue persists and other symptoms.