When I am sleepy I am uncomfortable even in sleep but when I am tired I feel sleep How do we solve this dilemma Sleepy vs Tired
Tired vs Sleepy even when you sleep: 5 tips to get over it
You may sleep 8 hours a night, with correct sleep, fatigue persists and hinders you in your daily life. What if you changed your lifestyle? To regain your energy, it is sometimes enough to know how to listen to yourself better and to take more care of yourself. The proof by five.
Great stress or a too fast pace of life can generate deep fatigue which undermines the daily newspaper, in particular when prolonged over a long period.
If this chronic lack of energy persists and hinders you in your daily activities, it may not be just the quality of your sleep that is to blame. In addition to pathologies that require consultation, bad daily habits can also eat away energy and lead to intense fatigue.
To find yourself back in great shape in the morning and maintain your vitality until the evening, here are some tips to put into practice.
We tend to believe, when we are subject to a great deal of fatigue, that doing physical exercise will burn the little energy we have left. However, many studies have shown that playing sports is on the contrary recommended when you feel flat. “Sport has a regulatory action on physiology. In addition, it provides a feeling of well-being by releasing endorphins, it allows you to take a break in your day and to sleep well at night”, explains Dr. Olivier to 20Minutes. Pallanca, psychiatrist, and neurophysiologist specializing in sleep pathologies and attention disorders.
For example, a study conducted by researchers at the University of Georgia, in the United States, showed that sedentary and healthy people who began moderate physical activity three times a week for at least 20 minutes felt significantly fitter. and energetic after 6 weeks.
Obviously, exercising when you’re tired doesn’t have to mean running the marathon. A gentle, moderate activity like swimming, yoga, or walking, done for 45 minutes once or twice a week can be enough to restore your energy.
Adopt a sleep ritual
Tired vs Sleepy As with children, it is sometimes good to maintain a ritual that promotes falling asleep and restful nights. First point: don’t struggle if your eyes close on their own. To avoid missing the “sleep train”, it is better to listen to your body and go to bed as soon as the need arises. The ideal is to try to set yourself a bedtime and stick to it. It has in fact been proven that going to bed at a fixed time promotes falling asleep and allows better recovery.
In the evening before sleeping, focus on gentle activities (no sport, therefore, which acts as an exciting), relax and try as much as possible to cut the screens (computer, smartphone, television): the blue light they emit disrupt sleep cycles.
Have you ever wondered if the sandwich you swallowed in 10 minutes at lunchtime in front of your computer was responsible for your fatigue? Because it is quite possible. “A diet that is too rich, especially at noon can generate chronic fatigue. This generates pumping strokes in the early afternoon by providing carbohydrate intake too high. This causes spikes in blood sugar, against which the body struggles. by secreting insulin peaks. This has a rebound effect: blood sugar drops, which causes fatigue and cravings for sugar, and so on “, notes nutritionist Raphaël Gruman for 20 minutes.
To eat healthily and thus feel more rested, choose hot and balanced dishes (vegetables, vegetable or animal proteins, legumes), which are easier to digest than sandwiches. If you’re feeling hungry, swap your usual candy for a fruit or a handful of oleaginous fruits (walnuts, almonds, hazelnuts), rich in nutrients and minerals, accompanied by a hot drink. Moderate your alcohol consumption and be sure to hydrate yourself throughout the day.
Fill up on vitamin D
A vitamin D deficiency can also explain your extreme fatigue. This vitamin is essential for the proper functioning of our organism: it promotes the absorption of calcium and phosphorus by the intestines, helps to fix calcium on the bones, and helps to regulate the hormonal fluctuations responsible for fatigue and stress.
The best way to get plenty of vitamin D all year round is to get plenty of natural light every day. 10 to 15 minutes is enough, or the equivalent of a morning walk or a break at lunchtime.
Take care of your mental health
It happens that this intense fatigue felt upon waking up is the symptom of a greater discomfort. If your loss of energy is accompanied by the symptoms listed below, you may be suffering from depression. Do not hesitate to consult your doctor, who will offer you treatment:
– Sleep disorders
– Loss of pleasure, even for activities that are usually pleasant
– Black or suicidal thoughts
– Poor self-image, guilt
– Difficulty concentrating
– Loss of appetite accompanied by weight loss or increased appetite with weight gain.
– Physical disorders (stomach aches, loss of sexual desire…)
– Psychomotor slowing down.