Waking up exhausted is something many of us struggle with at one point or another. But if you can’t seem to get past this feeling, it may be time to look at the cause.
Aside from the fight-or-flight response, there is also a relaxation response that slows the heart rate and lowers blood pressure and levels of stress hormones. People can use psychological and physical techniques, like buy zopiclone 7.5mg meditation and yoga, to help them relax and cope with stress.
Fatigue can be caused by a variety of lifestyle and health issues. But there are also some things you can do to help yourself feel better.
Sleep inertia
Sleep inertia, a temporary impairment of cognitive and sensory-motor performance that occurs immediately after waking, is often described as a feeling of drowsiness and a lack of motor dexterity. It typically lasts 15-30 minutes, but it can persist for longer in people who are chronically sleep-deprived.
There are several factors that can cause sleep inertia, including lower levels of the electrical waves that occur during deep sleep (delta waves), less REM sleep and slower brain reactivation after waking. Additionally, people with sleep inertia may have increased adenosine levels.
Core body temperature is also an important factor in determining your circadian rhythm, which governs the timing of your sleep-wake cycles. Researchers have found that the more times your body experiences a “circadian low” — when core body temperature is at its lowest during the day (between 4-6 am) — the more likely you are to experience sleep inertia.
To reduce the effects of sleep inertia, try getting more exposure to sunlight during the day and avoiding caffeine before bed. Exposure to morning sun can help your body send signals that trigger the cortisol awakening response, which promotes a sense of alertness and reduces a sleepy feeling upon waking up.
Moreover, making sure your schedule doesn’t have you staying up or working past normal bedtime can also prevent sleep inertia. You can also try using a sunrise alarm clock to wake up in the presence of natural morning light.
While there is no known cure for sleep inertia, taking the necessary steps to keep it at bay can help ensure that you feel refreshed and ready for your next day. It’s a good idea to talk with your doctor if you are struggling with sleep inertia or any other daytime fatigue.
Lack of exercise
If you haven’t been getting enough sleep, you may find that exercise can be difficult to do. This is because a lack of sleep makes it harder to focus, which can make it more challenging to workout. Moreover, the process of exercising can interfere with your ability to fall asleep.
According to a study published in Psychology of Sport and Exercise, people who don’t get enough sleep can experience poorer performance during physical activity. They also report feelings of fatigue, slowed reaction times and even headaches during exercise.
In addition, people who don’t exercise regularly are more likely to develop depression and anxiety. These are both serious health conditions that require treatment and can lead to long-term illness.
Another problem with a lack of exercise is that it can reduce self-confidence, which can affect your ability to perform well at work and enjoy time with family and friends. Exercising can help to boost your confidence by boosting your self-esteem and giving you a better outlook on life.
It can also improve your mood and concentration. It helps to change the levels of chemicals in your brain, including serotonin and stress hormones.
However, it is important to note that a lack of exercise can also increase your risk of heart disease and stroke. If fatty material builds up in your arteries, it can restrict the blood flow to your heart and brain.
To avoid a lack of sleep and the negative effects it can have on your health, try to prioritize exercise over other activities. It’s best to do light to moderate-intensity exercises, and complete them at least 1 hour before you go to bed.
Poor diet
Aside from the sleepy old dog, your diet can have a pretty big impact on your energy levels and your overall well being. A poor diet can result in a host of health woes including high blood pressure, a weakened immune system and a shortened lifespan. The best way to avoid these mishaps is to get on the path to a healthier you. The best part is that you don’t have to be a nutritional wizard to make the right food choices. Using a food logger or track to monitor your meals and drink choices will ensure you know what to eat at all times and when to indulge in your favorite foodstuffs. A healthy and balanced diet is the cornerstone to a long, happy and healthy life.
Stress
Stress is the body’s response to external stimuli that cause us to feel overwhelmed and can have negative effects on our mental health. Typically, we react to stress with the fight-or-flight reaction, which makes our heart rate increase, blood pressure rise, and triggers release of stress hormones such as cortisol.
But if this response is repeated, or if your stress has become chronic, it can start to have serious impacts on your mental health and wellbeing. This could lead to a variety of symptoms, including insomnia and fatigue.
This can lead to improved sleep, and it can also reduce the negative effects of stress on your health. But if your stress is persistent, it might be time to talk to your doctor.
You can also see a psychiatrist or therapist, who can help you identify the causes of your stress and provide tips on how to cope with it. They can also refer you to local support groups if needed.
Everyone’s body reacts to stress differently, but some common symptoms can include nausea, stomach cramps, and indigestion. Other signs can include chest pain, headaches, and tinnitus.
Some people have a harder time dealing with stress because they have certain personality traits, such as being overly analytical and prone to negative thinking patterns. These can make it harder for them to recognize when they are feeling stressed and when it is a good idea to take steps to reduce the stress.
Sleep apnea
The lack of oxygen during a sleep apnea episode can jolt you awake, but it can also interrupt your natural sleep rhythm, reducing the quality of your rest and putting you at risk for several serious medical complications.
People who have untreated sleep apnea are more likely to feel tired and drowsy throughout the day. This can interfere with work, social activities and even relationships.
Sleep apnea is a common condition that can be hard to diagnose because it often goes unnoticed. That’s why it’s important to talk to a doctor if you are experiencing snoring, breathing pauses during sleep or gasping for air during the night.
A doctor can do a sleep study to see how your breathing is affected during sleep. These tests can help identify obstructive sleep apnea, which is the most common form of the disorder.
Obstructive sleep apnea can be treated with continuous positive airway pressure (CPAP) therapy, a machine that delivers pressurized air down your throat to keep the airway open while you breathe. Another treatment method is a mouthpiece, which uses electrical nerve stimulation to keep your tongue from relaxing and blocking the airway.
CPAP and other treatments are effective at addressing the causes of obstructive sleep apnea, but you may need to make certain changes in your life to get the best results. These include avoiding caffeine and heavy meals within two hours before you go to bed.
You can also take steps to reduce your risk of sleep apnea by working with your doctor to change buy zopiclone tablets medications that could cause or worsen the condition, such as opioid pain medications. Other changes that can help improve or resolve your sleep apnea are losing weight, changing your sleeping position, and increasing physical activity.
