Humans need sleep to restore stamina. Of course it will be very annoying if when you wake up, you just feel tired. Come on, find out the causes and how to overcome them.
In addition to having a balanced nutritious diet and exercising regularly, getting enough sleep is also part of a healthy lifestyle. The benefits of sleep for health include improving memory, maintaining ideal body weight, to improve the immune system. That is why, it is important to ensure adequate and quality sleep.
Various Causes of Tiredness When Waking Up
Quality sleep is generally characterized by a feeling of freshness and full of energy when you wake up. When you feel tired when you wake up, there may be a problem with the quality of your sleep.
There are various causes of fatigue when you wake up. It can be realized or may not be realized, for example:
- Too much or lack of sleep
According to research, too much or lack of sleep can cause someone to feel tired when they wake up, as if they still need to go back to sleep. It is recommended to meet your sleep needs. The ideal sleep time for adults aged 18-64 years is 7-9 hours per day.
- Stressful
Inevitably, stress can affect the quality of sleep and become one of the causes of fatigue when you wake up. In addition, a person will often wake up at night when experiencing stress, or even difficult to fall asleep. This reduces the quantity of sleep, so it's easy to feel tired and not excited.
- Anemia
Anemia causes a lack of oxygen flow in the blood throughout the body. This is what later can be a reason for someone to experience fatigue, including when you wake up. If you have anemia, you can also experience dizziness, pallor, and weakness.
- Sleep disturbance
If you have slept with the ideal duration, but still feel tired when you wake up, you may experience sleep disorders. There are various types of sleep disorders, such as insomnia, sleep apnea, and narcolepsy. Consult your doctor to determine what type of sleep disorder you are experiencing.
Preventing Tips and Overcoming Tiredness When You Wake Up
You can overcome fatigue when you wake up by improving the quality and quantity of sleep. Some ways that can be done are:
- Siesta
If possible, you can take a nap for about 20 minutes. Napping can help reduce fatigue arising from sleep disorders such as insomnia and sleep apnea.
- Exercise routine
Exercise routines are useful for improving sleep quality. Sports that can be an option to make your sleep soundly include yoga and tai chi. However, try to stop exercising at least 4 hours before going to bed.
- Create a conducive room atmosphere
Creating a conducive room atmosphere can be one way you do to improve sleep quality. You can keep the room clean, turn off the lights and avoid putting the gadget in the room. You can also avoid playing gadgets before bedtime.
- Relaxation before going to bed
There are many things you can do to make your body more relaxed before going to bed, like taking a warm bath, reading a book, listening to music, or doing light relaxation techniques. This is also useful for reducing stress, so you can sleep well.
- Consistent with sleep schedules
A regular sleep schedule every day will affect sleep quality. It is recommended to be consistent with your sleep schedule every day, even on weekends. For example, you are used to sleeping at ten o'clock at night, try to do it every day.
- Consult a doctor
If you have a sleep disorder, it is advisable to consult a doctor to find the cause and the right way of handling, so you can get quality sleep and be free from fatigue when you wake up. If you experience stress that disrupts your sleep, you can also consult a psychologist, to help deal with the problem at hand.
In addition to doing a few tips to improve the quality of sleep above, you can also avoid heavy food consumption before bed to improve sleep quality. However, if you get tired when you wake up, it is very disturbing or protracted, do not hesitate to immediately see a doctor.
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