6 Min. Read
Lack of sleep can cause fatigue and interfere with our activities. But, what if you have had enough sleep but still feel tired?
Instead of being fresh when you wake up, you might feel tired. Several factors influence this situation, want to know what are they? Okay, let’s check this out!
Causes of the Body Still Tired Even You Had Enough Sleep
Good quality sleep will feel refreshed and excited when you wake up. Therefore, you will be more excited to go through the day. However, if you feel tired when you wake up, maybe there is something wrong with your sleep activity.
There are several reasons why this happens to you.
1. Nutritional deficiency
A lack of nutrients indicates that the body does not have enough energy to carry out your daily activities.
The following is an explanation of each nutrient that is needed by our body
Vitamins are additional nutrients that are needed for the body to be able to support the body’s performance. It is the most important nutrient that the body needs.
Here are the benefits of vitamins for health:
- Boosting the immune systems
- Strengthen our bone
- Support a healthy metabolism
- Covers our daily nutrition
- Maintaining healthy skin
- Improves your eyesight
You can get enough nutrients from fruits and vegetables.
According to MedlinePlus, Minerals are those elements in food that our bodies need to develop and function normally.
Followings are the minerals that important for our bodies:
Those minerals are very useful for the body for:
- Strengthen bones
- It helps nerves work and improves fluid
- As the body’s immune
- Form proteins and tissues in the body
- Carry out oxygen throughout the body
There are some foods that contain protein such as eggs, meat, milk, fish, and vegetables.
According to the AloDokter website, protein is one of the nutrient types that has the function to repair the tissue cells in our body, so that they can work properly.
Lack of protein can cause hunger, fatigue, and weakness. In addition, protein deficiency can also weaken the body’s immune system.
Here are several harmful effects that can happen to you when you experience a lack of protein, namely:
- Hair loss
- Dementia (Impaired brain function)
- Weakens the body’s immune systems
- Stunted growth and development of children
- Wound healing
To fulfill the protein needed by the body, you can consume foods that contain protein such as meat, eggs, milk, cheese, and so on.
Water is the most important nutrient that our body needs. Compared to foods, water is actually much more important.
Water can have many benefits for our bodies. For example, water can be a regulator of body temperature, forming cells and body fluids, as a solvent, and many others. If you lack water, then you will be dehydrated. Therefore, many researchers advise us to drink about 8 glasses per day or about 2 liters of water.
2. Stress and under pressure
According to MedlinePlus, stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous.
Stress can happen to everyone, starting from children, teenagers, and even adults.
Stress triggers can vary, ranging from the many demands of work/school to excessive anxiety about something, and so on. If there are many triggers, then there are many ways to handle them. For example, you can take a warm bath, meditate, or do fun activities with friends or family.
3. Phone addiction
Are you a smartphone addict? If so, stop your habits from now.
Who likes scrolling Instagram, TikTok, or even chatting with a crush (if any :D) before going to sleep? Let’s stop the habit from now on. The reason is that there are many negative impacts of smartphone usage before going to bed.
You will also find it difficult to sleep because the radiation or light emitted by smartphones is really unhealthy. Besides, If you use the smartphone continuously for 24 hours, it will make your eyes tired.
You better try to break your phone addiction. You can do this by reducing the time of using your smartphone before sleep. This can help reduce the radiation received by our bodies. Maybe you will feel bored if you don’t use your smartphone before going to bed. Then, try to replace these activities with other activities, for example, reading a book, using a skincare routine, and so on.
4. Drink too much coffee
The caffeine in coffee can keep you up all night.
Try to not consume too much coffee before sleep. According to Sleep Foundation, the recommended cut-off time for caffeine use is a minimum of six hours before bedtime. It will help to minimize sleep problems.
In addition to causing disruption of sleep time, consuming excessive coffee is also not good for our health. The alternative way is that we can replace coffee with milk or hot chocolate. Coffee can have many negative effects if we do not consume it excessively. However, if we consume it in accordance with the dose, consuming coffee can also have a positive impact on the body.
5. Too many activities you do
After doing various activities the body will automatically feel tired, what we want is definitely to go to bed and rest.
Instead of getting a good night’s sleep, we can’t even fall asleep. Why it can happen to you?
Going to bed extremely exhausted can lead to a poor of quality sleep.
According to Huffington Post, the combination of physical stress due to the body being too tired, emotional stress from daily activities, and stress from not getting to sleep can reduce sleep time, making it difficult for us to sleep at night. To overcome this issue, try to give a space for two hours before you fall asleep after doing strenuous activities. This will make the muscles of the body relax again and our energy will recover
6. Too much sleep
Maybe some of you think that the more we sleep, the more energy we collect. Unfortunately, this statement is a big mistake.
There are many negative effects caused by too much sleep. Based on some research, the average sleep needed is around 7 to 9 hours.
If you have a long sleeping habit, change it right now. The most effective way to avoid oversleeping is to wake up using an alarm. In that way, we will be able to avoid oversleeping.
If you still feel sleepy after waking up in the morning, then immediately go to the toilet to wash your face so that the drowsiness disappears. Maybe it would be difficult to do for those of you who are used to sleeping for a long time. However, if you do it little by little, you will get used to it.
7. Sleep Disorders
If you feel tired even though you have slept enough, you may have a sleep disorder.
According to Alodokter, sleep disorders are abnormalities in a person’s sleep patterns. This condition can cause a decrease in the quality of sleep which has an impact on the health and safety of the sufferer.
Examples of sleep disorders that can make the body tired are insomnia, hypersomnia, nightmares, and so on.
People with sleep disorders generally have several symptoms, including:
- Have a difficulty sleeping at night
- Fear, nightmares, or sleepwalking
- The habit of snoring, choking, and grinding your teeth
- Experiencing sleep paralyzing
- Often wakes up in the middle of the night
For those of you who experience sleep disorders, here are some tips that you can do to minimize the occurrence of these disorders, including:
- Exercise regularly
- Reducing the use of devices when going to sleep
- Avoid stress
- Stay away from sleeping habits all-day
- Reduce caffeine consumption
- Consume nutritious food
If the sleep disturbance you are experiencing does not go away, it would be better to contact your doctor for a consultation.
Tips For Overcoming and Preventing the Feeling of Tired When Wake Up in The Morning
The problem of tired bodies after waking up in the morning from sleep can be overcome by improving the quality and hours of our sleep properly. How can we do this? Let us find out!
- Try to set your sleeping hours. You should make your own sleeping hours so that your body is used to your sleep cycle.
- Avoid overthinking. It can reduce the quality of your sleep because of the negative thoughts we make. Try to think of pleasant things before bed to help you relax more during sleep.
- Make a comfortable sleeping atmosphere. You can do this by taking a shower before going to bed, cleaning the bed, praying, and so on.
- Avoid consuming heavy meals before going to bed.
- Do fun things before bed such as reading a book, writing a dictionary, scheduling activities for the next day, and so on.
From now on, try to apply the tips above if you want to overcome or prevent the body from being tired when you wake up in the morning. However, if it did not work, you should immediately consult a doctor so that it doesn’t get worse!