2023-07-05 12:35:17
Dubai, United Arab Emirates (CNN) — Do you sleep between 7 and 8 hours a day, and still feel tired during the morning or even throughout the day?
This discrepancy reflects an advanced state of sleep insufficiency, a circadian process that regulates memory, mood, reaction time and wakefulness, according to a 2015 study.
And some people suffer from poor performance and staggering in this period following turning off the alarm for the first time.
The effects of sleep inertia usually disappear following 15 minutes to 60 minutes. But, it can last up to a few hours.
Sleep inertia impairs more complex cognitive skills, such as evaluative thinking, decision-making, creativity, and the use of rules.
It gets worse the more sleep a person is deprived of.
The way to tackle this starts with assessing your sleep with two Q devices, says Dr. Raj Dasgupta, a pulmonologist and sleep specialist and clinical assistant professor at the Keck School of Medicine at the University of Southern California, in the US.
“If you’re getting enough sleep, the next question is: Am I having good sleep quality?” he added.
Dasgupta suggested seeing a sleep specialist so he can check for any underlying sleep disorders.
But there are other easily modifiable factors that can interfere with recovery processes, such as memory consolidation, hormone regulation, and emotional processing, that must occur during sleep.
Tired
“There are a lot of conditions that cause fatigue, but they don’t necessarily make people sleepy,” said Jennifer Martin, MD, professor of medicine at UCLA’s David Geffen School of Medicine and past president of the American Academy of Sleep Medicine.
They can include chronic pain conditions, metabolic conditions, or thyroid disease, anemia, and chronic obstructive pulmonary disease.
“If you’re feeling inexplicably tired, the first step may be to see your family doctor,” Martin said.
The National Sleep Foundation reports that healthy adults need 7 to 9 hours of sleep a night.
Therefore, an individual may need more than 8 hours of sleep to feel active.
Christopher Barnes, a professor of management at the University of Washington who studies the relationship between sleep and work, said you might try going to bed an hour earlier or waking up an hour later than usual, and see if that makes a difference.
sedentary lifestyle
Martin explained that if you’re a sedentary person, your body can get used to expending low energy levels.
You may feel more tired than you should when trying to do basic daily activities.
The World Health Organization recommends that adults do at least 150 minutes of moderate to vigorous physical activity per week. Pregnant women should do at least 150 minutes of moderate aerobic exercise and strength training per week.
anxiety or depression;
Feeling anxious or depressed can be very stressful, Dasgupta explained, adding that these conditions can negatively affect the time needed to fall asleep.
He pointed out that sometimes medications used to treat depression or anxiety can have side effects, such as insomnia, or disruption of the deep stages of sleep.
Sleep irregularity
Barnes said the weekday sleep times are sometimes different from the weekend sleep times. Bedtimes can also fluctuate for people with shift jobs.
Drought
Our bodies are made up of more than 50% water, which is necessary to perform multiple functions including digesting food and delivering oxygen throughout the body, according to the Cleveland Clinic.
Dehydration has been linked to decreased alertness, increased sleepiness, and fatigue.
The Institute of Medicine recommends that women consume 2.7 liters of fluid per day, while men consume 3.7 liters per day.
This recommendation includes all fluids and water-rich foods, such as fruits, vegetables and soups.
Poor sleep routine or environment
It is essential to maintain a dark, quiet and cool bedroom at night, avoid consuming caffeinated beverages less than six hours before bedtime, and reduce consumption of alcohol, heavy or spicy foods at least two hours before bedtime.
Drinking alcohol can prevent the deep stages of sleep. These foods and beverages cause digestive problems, interfering with restorative sleep.
Sleeping partner problems
“The person (or pet) you share your bed with has a huge impact on the quality of your sleep,” Martin said.
Your bed partner may have trouble sleeping and snoring, and may have a different schedule that disturbs your sleep.
“If your partner snores, it’s important to see a specialist regarding sleep apnea,” Martin explained, adding that sleep apnea, a condition in which breathing stops and starts once more while someone is asleep, is common in people who snore.
Sleep disorders
Barnes explained that sleep disorders can significantly reduce the quality of sleep, according to Barnes.
He added that a person with sleep apnea may wake up 50 times, 100 times or even more throughout the night.
Other sleep disorders that can affect daily energy levels include narcolepsy and restless legs syndrome, according to the US Centers for Disease Control and Prevention.
Barnes explained that apps and wearable electronic devices, such as watches or rings, that measure sleep are not as accurate as clinic tests, but they still provide enough information for healthy adults.
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