The scenario: On many occasions, you’ve woken up from your rather long and uneventful sleep and still feel surprisingly lethargic and tired, wanting to go back for more snooze.
Why does this happen? How is it possible to sleep enough and still feel tired? Below are the reasons why you wake up feeling like roadkill after a supposed ‘good’ night’s rest.
You read from an electronic devicebefore bed. People who like reading on their tablets before bed may find it harder to wake up bushy-tailed and bright-eyed than those who curl up with their favorite printed book, based on a recent Harvard study.
The blue light emitted from the tablet suppresses melatonin, a sleep-promoting hormone that’s naturally created in our body. When your melatonin levels are out of whack, you may get a sleep that’s not as restful as you think.Quick advice? Shut down all electronic devices (phones, computers, eReaders) an hour before bed.
You have a bad sleeping position. Have you ever woken up with a sore back? Sleeping on your side all night creates significant flexion at the help, which causes it. It’s a good idea to sleep using a pillow between your legs to help you maintain proper hip alignment.
You’re sleeping on a wrong pillow. You might think that your fluffy pillow may answer all of your sleeping problems, but in reality, it can also cause massive pain. Sleeping with your head propped up causes your spine to be pulled out of alignment, kind of the same thing if you walk all day with your head bent down. Use a pillow that’s soft but has the ability to support your head the way that’s comfortable and secure for you.
You grind your teeth while sleeping. If you ever woke up with a headache, chances are that you’ve been clenching your jaw or grinding your teeth overnight. Massage can help with the symptoms. You may do this by applying some gentle pressure or warm, damp cloth to your jaw area before sleeping and as soon as you wake up in the morning to break this cycle. You may also consider a mouth guard, which helps your teeth not to grind against themselves.
You drank too much. Yes, drinking booze can send you off to dreamland rapidly (and sometimes without your consent), but it can also disrupt your sleep cycle. People who downed any alcoholic beverage before bedtime are studied to have more brain activity while sleeping, which meant that they’re not getting a deep, restorative sleep.A bit of alcohol won’t hurt, but to ensure that you’re getting quality z’s limit yourself to a cup or glass a night and have it a couple of hours before hitting the sheets.
You have an undiagnosed sleep apnea. Most people (especially those who are overweight) suffer from obstructive sleep apnea without them knowing. Sleep apnea causes your airway to become obstructed or blocked during sleep, robbing you of a deep and quality sleep. This condition affects 90 percent of obese men, plus it can lead to major diseases like heart attack and stroke, among others.
Among the various treatment for those suffering from sleep apnea is a continuous positive airway pressure (machine), which keeps delivering air pressure via a sleep apnea mask that covers your nose or mouth while sleeping.
Before trying out any treatment, and to ensure that you can address your sleep concerns safely, talk with your doctor or a sleep specialist. There’s no substitute for an expert one-on-one advice with a healthcare expert.