Wake-up Fatigue: Causes and Remedies
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 different 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 sleep time that will allow you to be fit and efficient when you wake up.
When sleep is not restorative and does not constitute a real 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, etc.), 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 your sleep and pay attention to the changes you experience.
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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 his or her lifestyle is not suitable for him or her.
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’s important not to take unrepairable sleep lightly and consult a specialist without delay.
This unexplained fatigue may also be a sign of sleep apnea. The sleeper punctually blocks his or her breathing, which causes a drop in blood oxygenation and forces the heart to work harder to make up for the lack of oxygen. The sleeper with sleep apnea often wakes up tired and unaware of what has happened.
Change 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 to avoid feeling tired when you wake up. To do this, you must listen to your body (yawning, heavy eyelids, tingling in the neck…).
- Practicing a regular sports 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 (fruit, 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 too strong stimulation before bedtime, whether auditory, intellectual or visual (computer screen, too much light, video games…).
In order to fight against this fatigue, many food supplements and plants can be used. Caffeine, vitamin C or iron cures can be used to counter this constant fatigue 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.