After sleep, lethargic state. Feeling of constant tiredness and sleepiness in women
It often seems that a long afternoon nap will relieve fatigue and add strength and vigor. And when you finally get the long-awaited chance to take a nap on Sunday afternoon, after this siesta you feel as tired as before. Why it happens?
Science will explain everything
According to the director of the Sleep To Live Institute, Robert Oxman, sleepiness is caused by 2 main factors: sleep homeostatic factor and circadian rhythms. The homeostatic component is this: the longer you are awake, the more chemicals accumulate in your brain. They ultimately "tell" you that it's time to go to bed.
The circadian rhythm is your biological internal clock. According to this clock, the body is awake at certain times of the day (usually in the morning) and feels a desire to sleep (in the evening). When there is a violation of any of these 2 factors, the person feels sleepy.
Scientists have also found that how long you sleep during the day has a direct impact on how you feel when you wake up.
According to NASA research, naps should last between 10 and 26 minutes in order to improve a person's mental performance. Research also showed that 26 minutes of sleep improved alertness by 54%.
If you sleep for more than 30 minutes during the day, you will smoothly enter the REM phase (rapid eye movement phase). Then you are more likely to sleep for 90 minutes, which is a complete sleep cycle. Unfortunately, this kind of rest can disrupt cicadian rhythms and simply disrupt your daily routine, causing more harm than good.
Daytime sleep affects the quality of night sleep
If in recent times You constantly feel tired and distracted, while you are usually active and attentive, then with a high probability we can say that the reason lies in the quality of your sleep. To improve your overall health, you need to analyze how you sleep at night and during the day. Just ask yourself a few questions - this will help determine what exactly is negatively affecting the quality of your sleep and rest.
- How often do you wake up after going to bed?
- Do you use your phone or laptop right up to the moment you go to bed?
- Do you experience physical discomfort in the morning?
If you are worried that you will not be able to fully get the necessary hours of night rest, then it is better to contact special shop products for healthy sleep. Competent specialists will help you choose sleeping place individually for you, which will allow you to get enough sleep at night and not to fill up during the day.
Health
If you sleep from 7 to 10 hours a night and still can't get rid of the feeling of fatigue, then most likely it has nothing to do with the length of sleep. Health conditions and other factors may play a more significant role in the state of general malaise. Here are 7 potential reasons why you feel tired after waking up.
1. You have anemia
There are several types of anemia, a condition in which there are abnormally low levels of red blood cells and hemoglobin that prevent adequate oxygen from reaching the body. One of the common symptoms of anemia is loss of energy and chronic fatigue. If you get tired quickly, then you may be suffering from a deficiency of hemoglobin in the blood. A blood test will help determine if you are suffering from anemia, and your doctor will help you choose the right therapy.
© Zinkevych / Getty Images
You may enjoy sleeping off on weekends, but if you have to fall asleep and wake up at different time within a week, your biological circadian rhythm, which is an important regulator of sleep, is disrupted. To restore the biological rhythm, sleep experts recommend going to bed and waking up within one hour at the same time every day.
3. You are bored
Lack of stimulation can affect your energy level. If you're bored at work, consider taking on a new one. interesting project... You will see how an active mind can work wonders with your energy.
4. You are not getting enough sunlight.
Sunlight sends a signal to the brain to release serotonin, a natural chemical that makes you feel happier and more alert.
Unfortunately, the use of artificial lighting and office work disrupts the biological rhythm and regulation of essential chemicals in the body.
To feel more energized during the day and improve your sleep quality, spend at least 20 minutes a day outdoors.
© Sergey Nivens
It can be difficult to stop drinking coffee if you are lacking in energy, but no matter how alert you feel, excess caffeine can negatively affect your sleep quality, which, by the way, will make you drink another cup of coffee. Try to break this vicious circle by refraining from drinking coffee 6 hours before bed to make sure that coffee does not interfere with your ability to remain in REM sleep, the phase that allows you to recover the most.
6. You are stressed
Stress hormones such as adrenaline and cortisol stimulate you all the time, but if your internal alarms are on all the time, you will start to feel fatigued. Chronic stress robs you of energy and ability to deal with real or perceived stress or danger. If you're too worried, try meditation, yoga, or exercise. This will not only improve the quality of your sleep, but it will also free your brain, focusing you on restoring energy.
© yacobchuk / Getty Images
Research shows that regular exercise increases energy levels. According to researchers from University of Georgia 90 percent of studies examining physical activity found that sedentary people feel less tired after exercising.
Feel tired after a working day- this is a natural phenomenon and does not cause alarm. But when a person, getting up in the morning after a long normal sleep, feels sluggish, overwhelmed, tired, it is worth considering. After all, such a state cannot be called the norm. Weakness, apathy, lethargy, endless fatigue, drowsiness, the desire to lie down, the constant expectation of the weekend - this is familiar to many. You need to look for reasons. Let us analyze what the reasons for this condition may be and what needs to be done.
It is both a cause and an effect. Chronic fatigue syndrome is a complex of symptoms that can be caused by many health problems. One of the reasons, and perhaps the most important one, is psychological. Frequent stressful situations, psychological stress, troubles, following one after another - all this cannot but affect the state of human health. It is as if all the forces are leaving him, and sometimes he is not able not only to work, but also to perform some simple actions. A companion of this pathology is migraine.
A psychologist, psychotherapist or even a psychiatrist can help cope with this scourge. It is also necessary to revise your life values and priorities. Perhaps you do not realize that something else oppresses you and subconsciously carry it in yourself for many years.
and D
Yes, sometimes the cause of fatigue is quite primitive - a lack of certain vitamins. Vitamin B12 is responsible for the functioning of nerve cells and red blood cells. Red blood cells deliver oxygen to the tissues, without which nutrients cannot be converted into necessary energy. Therefore, weakness arises. Usually, with a deficiency of vitamin B12, diarrhea appears along with weakness, fingers and toes become numb, and memory problems arise. Meat, fish, dairy products and eggs can help solve the problem of vitamin B12 deficiency.
It is more difficult with vitamin D. It is a unique vitamin and is produced by the forces of the body itself as a result of being in the sun. 30 minutes of being in the sun is enough to get a small portion of vitamin D. That is why a person usually feels more tired in winter than in summer. The level of this vitamin can be checked with a blood test. A fish diet, eggs, liver can help replenish the missing vitamin. And don't forget about sunbathing - walk more.
Medicines
Many medicines have such side effects- apathy, weakness, fatigue, lethargy. However, some manufacturers do not mention this at all. These medications include antihistamines, which strongly drain energy, but the annotation does not say anything about this. Antidepressants and medications have the same effect. high pressure... The conclusion is simple - review what you drink, consult a specialist.
Thyroid problems
Usually, such problems are accompanied by changes in weight, dry skin, or vice versa, excessive sweating, menstrual irregularities, chills, hair loss. Such signs indicate a thyroid disease that has arisen. We'll have to visit an endocrinologist. It is categorically impossible to start the disease.
Bowel disease, heart disease, diabetes
The inability of the intestines to digest the gluten in cereals leads to celiac disease. Bloating, diarrhea, and joint discomfort are all accompanied by severe, persistent fatigue. The body gives a signal - there is not enough nutrients, the intestines are unable to absorb them. Here you will have to give up bread and pasta, pizza, cookies, buns and more. But this is not enough - you will need to pass the necessary tests for the diagnosis to be confirmed and treatment was prescribed.
Fatigue and lethargy are also common after a heart attack, especially in the morning. It is necessary to change the diet, eat low-fat food, exercise.
Diabetes is an insidious disease that can wear you down in two ways. When sugar levels are too high, glucose (potential energy) is flushed out of the body. So it turns out: the more you eat, the worse you feel. At the same time, diabetes manifests itself precisely in the persistent exhausting fatigue. And the second way in diabetes is intense thirst.: a person constantly wants to drink, even gets up at night, because of which sleep is disturbed, fatigue appears. In the case of diabetes, a strict diet is needed, without which the disease cannot be defeated, exercise, weight control.
Oftentimes, you can't go to bed on time for a number of reasons: business, household chores, socializing with friends. Fatigue after waking up is normal in such cases. It is much more dangerous if in the morning a person feels overwhelmed when he went to bed on time and immediately fell asleep. What could be the reason for feeling unwell in such situations? It is worth understanding.
Negative emotions
If a person constantly falls asleep in the morning with poor health, he feels immediately after waking up headache, nausea, dry mouth, it is worth listening to your internal state... Sadness, dizziness, muscle pain, and apathy are common manifestations.
Chances are high that he has been surrounded lately negative emotions... Constant stress, depression, resentment, anger, scandals affect the human condition not only during the day, but also at night. That is why, immediately after waking up, it seems that at night “the devils were carrying water” on you. It is unlikely that the day will turn out well if you want to be in bed again in the morning.
Heart problems
Fatigue after waking up is often felt by people who have problems with the functioning of the cardiovascular system. Doctors say: early morning hours they are the most dangerous for them, as blood pressure drops. The whole point is the lack of blood circulation in the brain. For the same reason, morning fainting becomes frequent. If such phenomena, supplemented by dizziness and loss of strength, have become the norm, it is time to sound the alarm and urgently seek medical attention!
Rigid diet and poor nutrition
In pursuit of ideal proportions and a chiseled figure, everything large quantity not only women, but also men refuse good nutrition... Rigid diets and real hunger strikes lead to serious internal disturbances. There is an imbalance of nutrients and vitamin complexes, which are necessary for the normal functioning of the body and good health.
Rigid diets and the desire to keep oneself "in tight hands" are fraught with a real disruption of metabolic processes. Why is it dangerous? Such disorders are manifested not only in the form of poor health and fatigue after waking up. Deficiency of potassium and sodium in the body leads to frequent fainting, arrhythmias and cardiac arrest.
Blood sugar deficiency
Few people think about the fact that the quality of food consumed before bedtime directly affects the state of health in the morning. After conducting a series of studies, scientists and doctors have been able to prove that the inclusion of sweets in the evening diet can significantly improve the morning state and make the rise easier. Great news for those with a sweet tooth, isn't it?
The point is that a small increase in blood sugar levels causes the activity of neurons that are responsible for sleep. This is why consuming sweets at night is becoming the answer to the question of why you so want to sleep after treats.
Hormonal Disorders
If, after waking up from sleep, a person experiences lethargy, fatigue, apathy towards everything in the world, then it is worth thinking about the state of health. Often the cause of poor health in the morning is hormonal problems. The main factor is hypothyroidism. This term is usually understood as a deficiency of thyroid hormones. It is the lack of such substances in the human body that can lead to malfunctions in the operation of various systems. This condition often causes a decrease in productivity, a decline in performance, a significant slowdown in metabolic processes. The person feels excessive fatigue and melancholy. He is lethargic and sluggish. All these symptoms are especially pronounced in the morning, immediately after waking up from a night's sleep.
Hypothyroidism is a serious disorder. That is why, if such symptoms occur, you should immediately contact a practicing doctor.
Here are just a few of the main reasons that may explain feeling unwell, tiredness, weakness, and lethargy upon waking up. In any case, jokes with health can end badly, and therefore do not delay the visit to the doctor.
Feeling unwell in the morning. The feeling of weakness and fatigue, in particular, causes a lack of vitamins of group B. For example, with a lack of cyanocobalamin alone (vitamin B12), the full transport of oxygen to the cells is disrupted. And if the body is also deficient folic acid(vitamin B9), then there is a risk of developing anemia, which also leads to a low level of tissue supply with oxygen and vital elements. In other words, in conditions of vitamin deficiency, the body works half-heartedly.
With vitamin deficiency, metabolism slows down, the body is rebuilt to work in an economical mode. At the same time, energy is spent mainly on internal processes, while it is no longer enough for external ones.
Depression, anxiety
Depression inhibits the production of serotonin in the body. This neurotransmitter in the brain is called the pleasure hormone. Against the background of its lack in brain cells (or in conditions of violation of its perception by cells), the whole organism suffers. And in this case, fatigue after a night's sleep is the result of a suppressed state of the central nervous system: the signals that it sends to all parts of the body are sluggish and weak.
Severe anxiety can also disrupt sleep. Disturbing thoughts, fear, confusion do not allow you to close your eyes, cause a headache and, ultimately, lead not to relaxation and rest of the brain and all organs and systems, but to stress. Hence the morning fatigue. In such cases, people describe their feelings with the phrases “as if they were carrying bricks on me” or “as if a carriage with coal was unloading”.
Uncomfortable sleeping conditions
A stuffy room, a lamp not turned off, an uncomfortable bed, a lack of silence - these and many other negative factors cannot ensure sound healthy sleep. A person does not get enough sleep, his body does not get proper rest, as a result - irritability, weakness, bad mood, headache.
When you sleep at night, your body needs fresh air, silence, a comfortable bed, and darkness. Only in the dark is the production of melatonin - the main hormone of the pineal gland, a regulator of circadian rhythms.
Lack of sleep
Lack of sleep can very easily lead to fatigue and even apathy. And here everything is quite understandable - the body simply did not rest, did not recover after a working day (study, training, travel, etc.). However, sleeping too long can also cause fatigue, aching joints, headache, lethargy, and drowsiness. Sleep time is different for all people, it is important to set for yourself the number of hours the body needs to fully recover, and try to go to bed at the same time.
Bored sleep syndrome
The well-being of a person during awakening, scientists say, is in direct proportion to the phase of sleep he was in at the moment of awakening. If the awakening occurred during the so-called "REM" sleep, the person feels rested and full of energy, no matter how many hours or minutes he slept. But if the same "REM" sleep was interrupted by snoring, difficulty breathing with a stuffy nose with a cold, the effects of drugs, restless thoughts, respiratory arrest (apnea), then the person runs the risk of waking up in the stage of "slow" sleep, ie. sleep, in which the pulse is slowed down, breathing is slow and even, the brain and body are in a complete state of rest. And then the awakened person will feel tired and lethargic. Sometimes even more tired than before
Has this ever happened to you? Waking up in the morning, you already feel tired, you feel that your vitality is zero, and you do not want to get out of bed and meet a new day. Definitely good get enough sleep- just necessary, but not always tiredness in the morning is connected with this.
If you know you've slept enough hours, it's not okay to wake up tired. You need to keep this in mind. According to experts, regular tiredness in the morning is a symptom of certain diseases, so it is better to inform your doctor about it. We will tell you what could be the reasons for this phenomenon.
Fatigue in the morning: symptoms
- Possible dizziness when trying to get out of bed
- Feeling of dry mouth
- Muscle pain
- Unpleasant sensations in the abdominal cavity
- Low blood pressure in the morning (hypotension)
- Dry eyes
- Great fatigue that gets worse throughout the morning.
Possible causes of morning fatigue
Regular morning tiredness is not a disease in itself, but it is a signal that something is going wrong in our body. We are not able to gather strength and our energy is not enough to cope with current affairs. We all know that sleep deprivation is the most common reason such ailment, but in this case we will focus on other aspects that may further affect our health. Keep in mind that the possible reasons that we will indicate below take place only if your tiredness in the morning is constant, that is, lasts at least several weeks in a row.
1. Heart problems
Doctors note that the first hours after waking up are the most dangerous.
Often they talk about the so-called fainting due to a decrease in blood pressure, which occurs due to insufficient cerebral circulation. You should know this. If this fatigue repeats from day to day, and you feel fatigue and dizziness, do not postpone your visit to the doctor.
2. Hormonal problems: hypothyroidism
Hypothyroidism is a lack of thyroid hormones that causes our body to malfunction. This hormone deficiency slows down metabolism and decreases productivity. We feel tired and lethargic, and usually the feeling of weakness is more pronounced in the morning.
3. Emotional problems
Experts say that the state in which we start our day is a reflection of our physical and emotional health. This is the moment when we have a whole day ahead of us, when we have to look after the children and carry out other duties ... If at this moment we are not in the best emotional state, it will be difficult to make our day successful.
Depression is usually accompanied by muscle pain, extreme fatigue, lethargy, and sadness. Of course, one of the most difficult moments in this case is in the morning.
4. Improper nutrition, exhausting diet
You should be very careful with diets. Sometimes an attempt to "keep oneself in tight hands" leads to an imbalance of nutrients in the body.... A severe metabolic disorder can provoke fainting and electrolyte imbalance of sodium and potassium, which in turn is fraught with problems with working with the heart: arrhythmia and even cardiac arrest. Take this into consideration.
How to deal with morning fatigue?
- First, if you feel tired in the morning for two weeks or more, be sure to make an appointment with a doctor. It can be one of the above diseases: heart problems, arrhythmia, hypothyroidism ...
- Take care of your emotional health. If, when you wake up, you feel reluctant to get up and want to spend the whole day lying in bed, ask yourself why. Don't hide from your own problems, but rather seek moral support from your family and friends. May you be inspired every day ahead. Calmness and happiness are the main weapons in the fight against fatigue.
- Be careful with your diets. Make sure that you are nutrient-dense and that you have a varied and balanced diet.
- Never forget breakfast. This is one of the most important points day that will provide you with the energy to fight fatigue. Include fruit and fiber in your breakfast. Give up cow's milk in favor of the vegetable. Eat fiber like oats. An apple with a peel, strawberries or blueberries and nuts also energize us and lift our spirits.
- Prepare everything you need in the evening to have breakfast in the morning without haste.
- Drink infusions of ginseng, ginger, or poppy seeds for breakfast at least three times a week. They support vitality and energy, strengthen physical health.
- Stick to a schedule, eat at certain hours, rest eight hours daily, take time for yourself, walk for at least half an hour every day, enjoy the sun ... and, as we told you earlier, if something goes wrong in your body, contact to the doctor.
8 reasons why you feel tired every day, I will tell you how to get rid of tiredness and feel energized.
1. When tired, you skip exercise.
To make our body feel better, we need to load it much more. According to the results of some studies, it was noticed that people who did 20 minutes of light exercise several times a week felt much better. The cardiovascular system becomes much more sustained and enduring. If you do not exercise in the morning, then I advise you to go jogging, at least 20 minutes a day.
2. You drink too little water per day.
Even a slight dehydration of the body leads to a decrease in the amount of blood and to its thickening. This burdens the heart and makes it less effective.
3. You are consuming too little iron.
Not having enough iron in the body is responsible for feelings of lethargy, weakness, and irritability. Eat more iron-containing foods: apples, various green vegetables, eggs, beans and it is advisable to use them together with foods that contain vitamin C, it is with these vitamins that iron is best absorbed.
4. You are a perfectionist.
Are you an amateur to lie on your favorite bed around midnight and check your mail? Or to tinker with the sorting of documents on your vacation? Drop this case. Striving to be perfect in our world is impossible!
5. You make an elephant out of a fly.
You are afraid to ride a bike because you think you will have an accident. Worried about the next call from your boss. You're always running the worst-case scenario in your head. Start doing something like meditation or sports.
6. You don't eat in the morning.
Does it make sense to explain that breakfast for a person is like gas for a car? Should I remind you that you need to eat cereals, proteins and natural fats for breakfast? You're not stupid)
7. You eat unhealthy food and cannot live without coffee.
Products containing a large number of sugar and carbohydrates affect blood sugar surges. And these constant leaps lead to a feeling of fatigue. So it is better to keep this figure in the norm, and to eat, as I said, the right food.
8. You like to sleep on weekends.
Most people probably love it, but it doesn't justify us. Sitting on the Internet or in some club from Saturday to Sunday, and then sleeping off until lunchtime is a bad idea. Try to normalize your sleep schedule, and get up at 9 o'clock on a day off, and then it is better to take a nap for half an hour at lunchtime, during these half an hour you will lose the feeling of fatigue due to the fact that you will not enter deep sleep.
It's mid-afternoon and you still feel like a car that can't get past first gear. Is it a lack of sleep or something else that makes you feel like a squeezed lemon? Check to see if you have some of these fatigue-causing factors and add some energy to your life.
Does your lifestyle need to be adjusted?
First of all, ask yourself: Do you feel right about your body?
Remember the three pillars of health: sleep, proper nutrition and physical activity ?!
If you are not getting enough good night, it is difficult for you to eat well, and this leads to the fact that physical activity is difficult for you. And all of this is true if you turn these things in a different order. All this is interconnected.
Therefore, try not to drive yourself to a loss of consciousness. Adults require 7-9 hours of sleep. Eat a balanced diet, eat fruits, vegetables, lean protein, and exercise regularly.
If you meet all of these conditions and are still struggling to cope with the stress of your daily routine, it is time to check for possible medical causes of your fatigue.
Anemia
Anemia is a disorder that makes it difficult for your blood to deliver oxygen to your body's organs. A common type of anemia is called iron deficiency anemia.
Iron acts as a carriage of oxygen in your blood. People with a low iron content do not have enough carriages in their train: they feel tired; when they get up, they feel dizzy, they have a cloudy consciousness and a rapid heartbeat.
Your doctor can check for anemia with a simple blood test.
Diabetes
Doctors don't know exactly why diabetes makes people feel so tired. One likely explanation is that your body is wasting too much energy to balance the frequent swings in blood sugar.
What doctors know for sure is that fatigue is one of the most common symptoms of diabetes. Along with other symptoms such as thirst and urge to urinate.
Thyroid dysfunction
The thyroid gland is a small butterfly-shaped gland located in your neck. It releases a hormone that allows you to control how you use your energy. When your thyroid gland fails, you also fail.
People with low activity of the thyroid gland feel tired: Their cells do not work well, they are sluggish, and their reflexes are poorly expressed.
Your doctor may recommend a blood test for thyroid hormone to be sure of what is causing your fatigue.
Heart diseases
Extreme fatigue is a common symptom of congestive heart failure, which occurs when your heart isn't pumping blood the way it should. If you have this disorder, your fatigue increases during exercise. You may also have swelling in your arms and legs and shortness of breath.
Sleep apnea
This disorder prevents you from getting enough oxygen when you sleep, which means you don't get adequate rest during the night.
Your brain notices that your body is not getting rid of carbon dioxide and quickly wakes up in an anxious state. You don't even realize it, and it makes it very difficult to understand why you feel so sleepy during the day.
You are not going into deep sleep - sleep that helps you feel better.
A device called a continuous positive airway pressure (CPAP) apparatus can help you keep your airways open and help you sleep deeply at night.
Menopause
If you are a woman who is in menopause, it may be difficult for you to get it. During this time, your hormonal balance often changes and you may have night sweats and hot flashes. All of this can keep you awake at night and can make you struggle to cope with the stress during the day.
Depression
Depression deprives your brain of the chemicals it needs to function the best way... One of these substances is serotonin, which helps regulate your body's internal clock.
Depression can lower your energy levels and make you feel tired throughout the day. In addition, you may find it difficult to fall asleep, or you may wake up earlier in the morning than you expect.
If you think you have depression, talk with your doctor. Conversational therapy and medicine can help you.