Why do I wake up tired and lacking energy?
In this article, we will explore the possible causes of why we wake up tired and lacking energy, and how we can remedy this situation.
We will learn about the importance of quality sleep, the factors that can affect it, and what steps we can take to improve our rest.
The importance of restful sleep
Sleeping well is essential for our overall well-being. During sleep, our body recovers and regenerates. Memory is consolidated and our muscles. However, sleep is not just about the number of hours we spend in bed, but also about the quality of sleep we get.
Quality sleep is characterized by completing sleep cycles and their phases. During sleep, we enter a phase called REM (rapid eye movement), in which we dream and our brain and body are energized. In addition, the glymphatic system is responsible for cleaning up damage in the brain.
Therefore, it is not enough to sleep a specific number of hours, but rather to ensure that we sleep enough and have restful sleep.
Reasons why we wake up tired
Sleep deprivation
The most common reason for waking up tired is not getting enough sleep for our body to recover properly.
Experts recommend between 7 and 9 hours of sleep per day to maintain a healthy lifestyle.
However, due to the demands of everyday life, many people fail to get enough sleep.
It is important to note that we cannot compensate for lost sleep during the week by sleeping more on the weekends.
Sleeping too little will always make us wake up tired and lacking energy, even if our body gets used to sleeping less.
Poor sleep quality
In addition to the amount of sleep, the quality of sleep is also important. Sleeping four hours continuously is not the same as sleeping those same four hours but waking up several times during the night.
Sleep quality is related to the completeness of sleep cycles. Each cycle consists of four stages in which the brain and body progress toward a state of deep relaxation. To rest properly, we need to complete between four and six cycles per night, which is equivalent to approximately 90-110 minutes per cycle.
Interrupting sleep in any phase can negatively affect the quality of rest.
Pain that causes micro-awakenings
Micro-awakenings are brief awakenings that occur during the night and often go unnoticed. However, these micro-awakenings can affect sleep quality.
The acute pains, such as a migraine or indigestion, can cause micro-awakenings. The same is true for chronic pain, such as arthritis, chronic fatigue syndrome, or fibromyalgia. Even more subtle pains, such as those caused by an inadequate mattress, can disturb our rest.
Pain in the shoulders, hips, lower back, or neck can make it difficult to sleep and cause or aggravate sleep disorders.
Diseases that affect rest
Sometimes, feeling tired when you wake up is related to medical conditions or nutritional deficiencies. Stress is one of the main energy thieves, as it affects the immune system and disrupts our natural sleep cycle.
Anemia, which is characterized by a low level of red blood cells, can also cause fatigue and lack of energy. In addition, there are sleep disorders such as obstructive sleep apnea, which interferes with sleep and wakefulness and can cause daytime sleepiness.
How can you wake up feeling more rested?
Although waking up tired and lacking energy can be frustrating, there are steps we can take to improve our rest and wake up feeling more rested and revitalized. Here are some tips for achieving this:
1. Maintain regular sleep schedules:
Try to go to bed and get up at the same time every day helps establish a proper circadian rhythm and promote restful sleep.
2. Create an environment conducive to sleep:
Ensuring that your bedroom is dark, quiet, and at a comfortable temperature can help you fall asleep more easily and improve the quality of your rest.
3. Avoid using electronic devices before bedtime:
Exposure to blue light emitted by electronic device screens can inhibit the release of melatonin, the hormone that regulates sleep. It is recommended to turn off these devices at least one hour before going to bed.
4. Maintain a balanced diet:
Avoid large meals and eating nutritious foods can promote better rest. It is important to avoid excessive consumption of caffeine and alcohol, as they can interfere with sleep.
5. Exercise regularly:
Moderate physical activity during the day can help improve sleep quality. However, it is recommended to avoid exercising close to bedtime, as it can have a stimulating effect.
6. Manage stress:
Implementing stress management techniques, such as meditation or deep breathing, can help you relax before bed and promote more restful sleep.
7. Consult a specialist:
If sleep problems persist or significantly affect quality of life, it is advisable to seek the opinion of a doctor who specializes in sleep disorders.
Conclusions
Waking up tired and lacking energy can be indicative of various factors that affect our rest.
Getting the right amount of sleep and ensuring that you have quality sleep are essential for waking up rested and revitalized. It is important to identify and address any issues that disrupt your sleep, whether related to quantity or quality.
By following the tips mentioned above and seeking professional help if necessary, we can improve our rest and enjoy a more energetic and healthy life.
