Fatigue on waking is not normal and can be the result of several factors. Frequent unrepaired sleep that cannot be explained by a change in lifestyle is a sign that something is wrong. It is therefore important to find out what the causes are and remedy them.
Sleep needs are very different for different people and ages. An adult sleeps an average of 7 to 8 hours a night but some will need 11 to 12 hours of sleep to feel rested. The ideal amount of sleep is therefore specific to each person. It is the time of sleep that will allow you to be in shape and efficient when you wake up.
When sleep is not restorative and does not constitute a true rest, one can feel tired when waking up: getting up then becomes difficult. When you are tired, the activities of daily life, which are usually easy to accomplish (work, housework, children's homework...), become a chore.
"Sleep is an excellent indicator of a person's general state of health and their relationship with their environment," according to Dr. Valaxt, a researcher at an INSERM (French National Institute for Health and Medical Research) unit specializing in the study of sleep and dreams. It is therefore important to monitor one's sleep and pay attention to the changes it undergoes.
Fatigue on waking up: causes and remedies: understand everything in 2 minutes
The causes of waking fatigue can be multiple. It is not a phenomenon to be taken lightly because this fatigue can be linked to a psychological or physical problem.
When the psyche takes over...
This feeling of not resting can be due to stress, overwork at work, too intense leisure activities or even an unbalanced or insufficient diet. To find out where this fatigue comes from, it is necessary to analyze the changes that may have occurred recently in your life. Wake-up fatigue is one of the signals sent by the body to make the person suffering from it understand that their lifestyle is not suitable for them.
Attention
Non-repairing sleep is also a symptom of depression. Constant tiredness, insomnia, loss of motivation are signals that must be monitored. Don't hesitate to talk about it with your doctor.
Fatigue and illness
Waking up tired for several weeks can be a warning sign of illness, as many of these symptoms can manifest themselves. Whether it's fatigue caused by an exhausting illness such as the flu, osteoarthritis or cancer, or by a silent condition such as anemia or a thyroid disorder, it is important not to take unrepairable sleep lightly and consult a specialist without delay.
Unexplained fatigue may also be a sign of sleep apnea. The sleeper occasionally blocks his breathing, which causes a drop in blood oxygenation and forces the heart to work harder to make up for this lack of oxygen. The sleeper with sleep apnea often wakes up tired and unaware of what has happened.
Changing your lifestyle
It is important to change certain habits in order to sleep better and to avoid any risk of fatigue in the morning.
- Getting enough sleep is the first rule of thumb to avoid feeling tired in the morning. To do this, you must listen to your body (yawning, heavy eyelids, tingling in the neck...).
- Practicing a regular sport activity allows you to relax, to evacuate the pressure accumulated during the day and to tire your body in order to have a real restorative sleep.
- Adopt a balanced diet (fruits, vegetables, cereals...) and drink at least 1.5L of water per day.
- Limit alcohol and cigarettes which have harmful effects on the quality of sleep. Alcohol and nicotine are responsible for very disturbed sleep (frequent waking up, reduction in the duration of deep sleep...).
- Avoid excessive stimulation before bedtime, whether auditory, intellectual or visual (computer screen, excessively bright light, video games, etc.).
Remedy this naturally...
In order to fight against this tiredness, many food supplements and plants can be used. Cures of caffeine, vitamin C or iron can be used to counter this constant tiredness thanks to their toning and relaxing properties.
Phytotherapy is also a good way to relieve temporary fatigue. Herbal teas of green anise, red vine or rosemary can be very good remedies against fatigue. As well as rhodiola, schisandra, ginseng and eleutherococcus.
Taking antiasthenics (amino acids, mineral elements, vitamins, stimulants, restorative, fortifying...) can also help you feel more toned and stimulated.
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