You have sleeping problems and steel feel tired after night sleep . You are sleepy all the day and do not know how to avoidthis. Read this article and find helpful tips.
Let us start with a very familiar situation description. Imagine you often go through the day feeling sleepy, sluggish, and lethargic, even after a full night's rest. Have you ever experienced such a filling? Although, it's sometimes usual to feel dead tired during the day, persistent symptoms of daytime sleepiness could reflex your sleep and health habits. There are a couple of possible reasons why you may be experiencing daytime drowsiness. We want to help you better understand what you can do to start feeling bright-eyed and bushy-tailed permanently. While there are several possible explanations for this unappreciated feeling of cloudiness. Something called sleep inertia may be to blame. As we sleep, our brain rotates through several periods which are called non-rapid eye movement (NREM), slow wave sleep (SWS) and rapid eye movement (REM) sleep. Although asleep, our brain is more active in REM period, and fairly active in NREM period. In the morning, we typically awaken from NREM sleep. As our brain is already metabolically active, the leap to consciousness is very short.
However, when we are still in SWS, the brain reduces metabolic activity, which shortens our main productive featyres - responsiveness conscious awareness and . If we occur in SWS when the alarm clock goes off, the leap to consciousness is a more disruptive one than experienced from NREM or REM sleep. The term ‘sleep inertia’ describes that period of time in which our brain is struggling to engage its wake-maintaining areas, its cognitive and decision making areas, as well as motor function areas. So, according to the latest experiments, such transition can take minimum one hour — and maximum four hours — to last.
Sleep inertia studying states that this morning sluggishness could also speak in favour of a variety of sleep disorders. People may suffer from a sleep disorder and not realize it. These conditions disrupt the continuity and quality of sleep, further exacerbating those feelings of sleepiness even after logging eight hours of shut-eye.
We can't but mention one very important reason for such conditions. It sound unbelievable but the problem is your pets. The more they wake you up during the night, the more you should expect that groggy feeling to linger throughout the morning. We know you love them, but your pets’ mid-night movements can disrupt your sleep, and their 5 a.m. wake-up calls for a bathroom break are surely less than helpful.
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Nightly sleep must be portioned correctly
All the doctors are united in one and the same opinion - too much sleep is as bad as too little sleep. So it is important to dial in your personal body clock so that you feel refreshed and ready to tackle the day. To do this in right way, figure out what time you need to get up in the morning. Count back 7.5 hours as a good time to start getting to bed. By the way , 7.5 hours is a good benchmark because the average person goes through five 90 minute sleep cycles alternating between sleep (non-REM) and deep sleep (REM).
As usually you are accustomed to get 8 hours of sleep every night but you still feel tired during the day. What's the problem? It is common knowledge, that the 8 hours of sleep standard has been routinely researched to be the number of hours of sleep that most people need. However, it doesn't always work for everybody, and you may need to adjust it a little to get it right for you.
One more idea seems attractive - it is better to wake in-between deep sleep periods rather than in the middle of one. Waking in the middle of REM can lead you to feeling nervous during the day. If you wake in the middle of a non-REM you're more likely to feel alert and attentive as the day goes on.
To make a long story short , try this 7.5 hours sleep duration for several days, for example, follow 3 days experiment. If you find yourself waking about 10 minutes before your alarm goes off, you've found your perfect bedtime. I case you're still relying on your alarm clock to give you a wake up signal, move your bedtime back 15 minutes every 3 days until you find yourself waking just a few minutes before your alarm starts. Once you find your body's perfect internal sleep-clock, stay consistent with it. The less norm variations you experience, the more alert you will be during the daytime and the better productivity you will show.
There are some pieces of advice which can help you to change sleep habits
1. Keep your room dark and quiet. Ditching those electronics may not be enough to create the ideal sleeping quarters. If possible, turn off all lights. If this is not possible, leave one dim light on or use a nightlight.
2. This may be the simplest yet hardest habit to break but you should switch off all your electronics. The artificial light coming from your modern gadgets distracts your brain making it believe that it needs to stay awake because association light with daytime works. This deception can disrupt your circadian rhythm, which in turn leads to poorer sleep at night and feeling rundown during the day.
3. Try is to listen to white noise while you sleep. Listening to music to help you get to bed may work for you, but it's also likely to disrupt your sleep, causing more problems than it solves. If you can’t help listenning to music, try setting it on a timer that will shut it off shortly after you fall asleep. A better way is to listen to white noise while you sleep. White noise from a fan or a sound-machine creates a consistent rhythmic sound that can be both relaxing and help drown out other sudden noises that may cause you to wake at night.
4. Caffeine before bed is a very bad habit. As a matter of fact, many people have a hard time resisting caffeinated beverages before bedtime. Caffeine is a stimulant and will increase alertness at that crucial time when your body wants to wind down. If you are a caffeine addict you should avoid using caffeine , at least, 2-3 hours before bedtime .
5. Warm bath before bed will give you a helpfull hand. Body temperature naturally begins to drop before bedtime, preparing us for sleep. To experience the full benefits of your bath, doctors recommend finishing up your soak at least an hour before going into bed. Although a warm bath can relax and calm you, taking one too close to bedtime will not give your body enough of a chance to cool sufficiently to bring on slumber. While you are in bed, keep your room cool. We sleep better in cool rooms- this is the universal truth.
A heatlhier lifestyle leads to healthier sleep
Mind what you eat if you like to snack before bed. Loading up on food that contains excessive salt or fat can stimulate brain waves, bringing on nightmares instead of sweet dreams. For insatance, drink a mug of warm milkd , eat half a banana and a handful of almonds, whole-grain crackers and peanut butter, or half a turkey sandwich on whole-wheat bread. In general, make yourself accustomed to eating early in the evening and try to avoid sugar at night. Late meals usually make it harder to sleep. More than that, snacking in the middle of the night can worsen insomnia. Additionally,owereating can make you feel physically uncomfortable in bed, and may cause heartburn, contributing to wakefulness. Choose foods that contain tryptophan (an amino acid linked to sleep quality), whole-grain carbs (which help boost serotonin production) and certain minerals (like calcium and magnesium, which can have a calming effect).
Foods to avoid before going to bed
All kinds of fatty food is recommened to eat before 12 a.m. Foods high in sugar and caffeine can have a temporary energy-boosting effect on the mind and body's alertness. It is a pity, but after some time you expirience a crashing feeling that can last much longer than the short energy-surge you were after.
Another idea is that spicy food is notorious for causing heartburn, indigestion, and acid reflux. Heartburn can be made worse while lying down as it allows the acids to creep up into the esophagus and burn the sensitive lining.
It is true to fact that healthy choices improove your sleeping length and quality.
Eat more healthy food and more natural, unprocessed carbs. Eating more food that naturally boost your daily energy levels can go a long way in helping you feel more alert everyday. It is strictly advisable to eat food rich in antioxidants, amino acids, proteins and high in vitamins. An example list of high energy food would be: lean meats, eggs, fruits (especially apples, bananas, and blueberries), and bell peppers just to name a few, leafy greens, whole grains, tree nuts,
No one speaks against phisical exercises. Do more routine exercises which can go a long way in curing your daytime fatigue. Exercise boosts energy. At least it is recommended to exercise 40 minutes a day, 4 days a week. It ia prooved that exercise also releases endorphins which will leave you simply "feeling good" about yourself.
A few words should be mentioned about stress. When you’re stressed, your body secretes cortisol. Cortisol is a well known hormone produced by the adrenal gland. This process can disrupt the body’s natural rhythm. Cortisol is naturally produced in the morning. On the one hand, it peaks at around 8am, when it can be helpful to naturally energize us. On the other hand, at the wrong time—like nighttime—it can make us hyper-aroused and disrupt our sleep. Yoga is recommended for relaxation, especially for adults over 55 that practicing a popular form of meditation is known as mindfulness meditation. It can improve sleeping habits and sleep quality, and reduce insomnia and fatigue. Mindfulness meditation can also help reduce stress, according to a 2009 Massachusetts General Hospital study.
If meditation is not your thing, there’s always a good old-fashioned belly laugh; laughter actually induces physical changes in your body. It cools your stress response and can increase positive thoughts, which, in turn, causes your body to release neuropeptides to help fight stress.
Poor sleep could be a sign of a sleep disorder
If you practice the above guidelines of a healthier lifestyle and better sleeping habits but still find yourself suffering from daytime drowsiness, it may be a sign of a more severe medical condition . For example, undiagnosed heart disease, obstructive sleep apnea, anemia, depression, restless leg syndrom, undiagnosed heart disease, thyroid problems, nacolepcy, or deficiencies in key nutrients. If you think that you may be suffering from one of these medical conditions you should contact your physician or local sleep clinic immediately. Take care about yourself. Be attentive to different sympthoms that your body gives. Live long and happy life full of harmony and positive emotions
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