Waking up feeling tired even after a good night’s sleep can be frustrating. It could be a sign of an underlying health condition that requires medical attention.
It is estimated that adults need about 7 – 9 hours of sleep per night. Getting more than this can be harmful to your body and cause many problems.
1. Sleeping in the wrong position
Everyone has their go-to sleeping position, but some of these positions can be bad for your health. For example, if you sleep on your stomach, it can cause back pain and make it harder to breathe. And if you sleep with your arms down close to your body, it can affect the type of dreams you have.
On the other hand, if you sleep on your back, it can help to prevent back pain and improve your breathing. This is because it puts the least amount of pressure on your spine. It can also help to reduce snoring and acid reflux.
However, if you sleep with your knees curled up toward your chest (the fetal position), it can put pressure on your hips and lower back. It can also restrict your breathing and cause numbness or tingling in your legs and arms. Moreover, this position can also cause or worsen neck and back pain. It can also lead to sleep apnea, as it can cause the muscles in your throat to relax and narrow your airways.
2. Not getting enough exercise
If you’re consistently waking up tired despite following good sleep habits, it may be time to visit the doctor for a full check-up. A comprehensive medical check-up can help identify any underlying health conditions that could be causing your morning fatigue, such as depression, diabetes, thyroid problems and more.
Regular physical activity promotes relaxation, helps regulate your sleep-wake cycle and boosts your energy levels. Getting enough exercise also helps to maintain a healthy weight, reduces the risk of heart disease and improves mood. In addition, eating a balanced diet and not drinking too much alcohol or caffeine before bed can enhance your sleep quality.
Avoid using electronic devices before going to sleep, such as laptops and mobile phones. Also, avoid eating or drinking too much liquids before sleeping as this can cause nocturia, where you wake up multiple times to go to the bathroom. Try to exercise early in the day or in the afternoon so that you’re not hungry and thirsty before you go to bed. It’s also important to remove distractions and create a comfortable, dark and quiet environment for sleeping.
4. Not drinking enough water
You’ve probably heard that skimping on sleep can cause long-term problems like heart disease, weight gain, irritability and memory issues. But new research suggests that another reason you might feel crappy after a night of tossing and turning is because you’re not drinking enough water.
Your body loses fluids through normal respiration overnight, and even more if you sweat a lot, have night sweats or suffer from obstructive sleep apnea. That means you need to drink a lot of water to stay hydrated. But drinking too much water, especially right before you go to bed, can interfere with your sleep cycle.
The brain signals dehydration by increasing thirst right before you go to sleep, but you can avoid this problem by consistently drinking plenty of water throughout the day and moderating sugary drinks, caffeine and alcohol (which are also diuretics that make you pee more). In addition to keeping your hydration up, it’s important to drink a glass of water first thing in the morning to help kickstart your metabolism. Then, keep a water bottle handy to remind yourself to take regular sips throughout the day.
5. Having too much stress
Whether it’s an over-demanding boss, traffic on the way to work, or relationship troubles with friends and family members, stress is a part of life. But too much of it can have a negative impact on your health, including your sleep.
Studies have found that people who are chronically stressed experience shorter sleep duration and poorer quality REM sleep than those without stress. To combat this, try to have a regular sleep schedule and practice relaxation techniques such as meditation or drinking chamomile tea before bed. It can also help to build a support network to cope with daily stressors.
