Waking up tired is a symptom that may be related to poor habits or can happen due to a health condition, such as sleep apnea, anxiety, depression, exposure to blue light, consumption of caffeine and alcoholic beverages or inadequate nutrition.
Depending on the underlying cause, in addition to waking up tired, you may also experience other symptoms, such as headaches, change in appetite, difficulty concentrating, irritation and leg discomfort.
When you wake up tired for weeks at a time, or if it presents with other symptoms, it is recommended to consult a family doctor for assessment and treatment, which may include lifestyle changes, psychotherapy, the use medication or surgery.
What causes fatigue after waking up?
The main causes of waking up tired are:
1. Sleep apnea
Waking up tired is one of the symptoms of sleep apnea, as this disorder causes momentary stops in breathing, causing snoring and difficult achieving a restful sleep. Furthermore, sleep apnea can also lead to difficulty concentrating, headache and/or impotence.
What to do: Treatment for sleep apnea varies depending on the underlying cause of this condition, and may include the use of the CPAP, a device that pushes air to the lungs and promotes normal breathing and more restful sleep. Some patients may also benefit from the use of intraoral appliances and, in some cases, surgery.
2. Anxiety and depression
Waking up tired is one of the symptoms of anxiety and depression symptoms. This happens because people with depression may have difficulty falling asleep and staying asleep through the night, or experience periods of excessive daytime sleepiness. Read more about the symptoms of depression and how they can present.
People with anxiety may wake up tired due to excessive worrying and fear, which may interfere with falling asleep and staying asleep throughout the night.
What to do: Treatment for anxiety and depression should be guided out by a doctor, who may prescribe psychotherapy, like cognitive behavioral therapy, and medications for depression and anxiety, such as fluoxetine, sertraline or diazepam. Read about the anxiety medication your doctor may prescribe, as well as home remedies that you can prepare to complement your treatment.
Also recommended: 7 Incredible Herbs for Anxiety, Insomnia & Stress tuasaude.com/en/herbs-for-anxiety3. Exposure to blue light
Exposure to blue light at night, present on electronic devices such as cell phones, computers, tablets or televisions, can cause problems such as waking up tired and insomnia.
This is because exposure to blue light at night triggers the brain to think that it is still daytime, reducing the production of melatonin. Thisi s a hormone that induces sleep, and low levels can make it difficult to fall asleep and can worsen quality of sleep.
What to do: You are advised to avoid using electronic devices one hour before going to bed. Another suggestion is to use blue light-blocking glasses at night or an app that filters blue light from your electronic devices at night.
4. Chronic fatigue syndrome
Chronic fatigue syndrome, or myalgic encephalomyelitis, is a disease characterized by symptoms such as always waking up tired, lack of energy, chronic insomnia, excessive sleeping during the day. This condition is diagnosed if symptoms present for over 6 months.
What to do: Treatment is aimed at reducing symptoms and improving quality of life. The doctor may prescribe psychotherapy, regular physical exercise, and the use of antidepressant and anti-inflammatory medications.
5. Consuming caffeine and alcohol
Consuming caffeine before bed in the form of coffee, green tea or chocolate can lead to of waking up tired, as this substance can block adenosine, a molecule that induces sleep. Caffeine can make it difficult to fall asleep, reduce the number of hours slept or even make sleep less restful
Although alcohol has a sedative effect that can help you fall asleep, it can reduce the overall quality of sleep and lead to more interruptions in your sleep,, especially when consumed in excess. Furthermore, alcohol can also worsen sleep apnea, as it relaxes the throat muscles and narrows the airways.
What to do: You are advised to avoid food and drinks with caffeine up to 8 hours before bed. To avoid the consequences of alcohol on sleep, you should stop drinking alcohol at least 4 hours before going to bed.
6. Restless legs syndrome
Waking up tired is one of the possible symptoms of restless legs syndrome, a condition characterized by involuntary movement of the legs. This syndrome can also cause symptoms such as discomfort in the legs and feet, difficulty falling asleep, frequent fatigue and sleepiness during the day.
What to do: Treatment may involves diet changes, like avoiding stimulating foods and drinks, (e.g. coffee, green tea or alcohol), or medications, such as dopamine agonists, benzodiazepines and Alpha 2 agonists.
7. Inadequate nutrition
Inadequate nutrition, like overeating, excess consumption of refined carbohydrates or very fatty or spicy preparations, can cause digestion problems in some people, leading to conditions such as insomnia, poor sleep quality and waking up tired.
What to do: You should aim to eat healthy meals in moderate servings and avoid consuming foods that are rich in refined carbohydrates, such as soda, ice cream and white bread. You should also avoid consuming very fatty and spicy foods before bed.
Also recommended: 10 Top Teas for Sleep: Chamomile, Valerian & More tuasaude.com/en/tea-for-sleep8. Limited sun exposure
Getting limited amounts of sun every day can cause symptoms such as waking up tired. Sunlight is important for balancing your sleep cycle and can help to prevent insomnia or difficulty falling asleep at night.
What to do: You should try to get sun for at least 15 minutes every day, or 30 minutes to 1 hour, if you have darker skin.
