Burnout in modern times (Shutterstock)
The 2020 American Sleep Survey revealed that “58% of Americans complain that feeling constantly tired and wanting to be sleepy affects their mood.” This is the same thing that many people around the world complain about: “They are tired all the time, and feel the need to take a nap while working; they try to overcome this with more cups of coffee, going to the gym, and following a healthy diet.”
But they are still less interested or familiar with the basic, appropriate and free treatment for this condition: “good sleep,” says Dr. Abhinav Singh, a sleep medicine specialist, author of the book “Sleep to Heal,” and advisor to the American Sleep Foundation (an independent non-profit organization based in... in Washington, D.C.); For USA Today.
Because good sleep is the foundation of health - according to Singh - it requires us to make a “cultural change”, to get rid of the mentality of getting used to “getting up and continuing to grind 24 hours a day, 7 days a week”, because we believe that “work is more important than sleep.”
Good sleep is the foundation of health, and requires a “cultural change” (Shutterstock)
And to know why we are tired all the time? Why do we feel tired in the afternoon in particular? How do we reduce waking up to go to the bathroom at night? What changes are needed to get better sleep?
Why are we tired all the time?
When people complain that they are always tired, they often do so because they “feel exhausted, lack energy, and are sleepy during the day,” according to Dr. Singh, who describes the feeling of fatigue as not normal, no matter how much we try to live with it and get used to it.
This disturbing condition is due to reasons ranging from short sleep duration, “as the average number of hours of sleep for adults should be about 7 hours per night,” or lack of quality of sleep, due to “frequent waking up to go to the bathroom or check on the children, or the sound of one of the sleepers’ snoring, Or any uncomfortable atmosphere or environment.”
Or for health reasons, which may include “thyroid dysfunction, diabetes, inadequate nutrition, heart problems, medication side effects, hormonal disorders, or mood disorders.”
Before all of this leads to some consequences, Singh advises, "If you are not satisfied with the quality of your sleep, you should consult a doctor or specialist," to conduct a detailed blood test, and provide primary care for your health, rather than providing it for your illness.
Sleep regulation begins with determining the hours and times of sleep and the surrounding environment (pixels).
Why do we feel tired in the afternoon in particular?
According to the Sleep Foundation, we don't need to feel anxious or frustrated with the bouts of sluggishness that may attack us in the afternoon, "they are a natural part of our circadian rhythm"; Alertness levels usually decrease after midnight and after lunchtime.
Therefore, Dr. Singh recommends taking a 20- to 25-minute quiet period and a nap, to help you return to your day feeling refreshed; But if you find yourself “snoozing” for hours on end, “this may be an indication of a larger problem with the quality of your sleep.”
How do we reduce the number of times we wake up to go to the bathroom at night?
To reduce unnecessary night waking, which can harm your health, and may lead to complete wakefulness and not being able to return to sleep again, Dr. Lisa Strauss, who holds a doctorate in psychology and a psychiatrist specializing in sleep disorders, suggests an unconventional solution: The biological clock is to go to the bathroom after bedtime, and to refrain from anything that leads to using the bathroom.
Explaining that there is another possible cause of excessive night urination, other than diabetes, apnea, prostate enlargement, and caffeine, which is the “circadian rhythm.”
Our bodies secrete a hormone called “Vasopressin,” which works to reduce the amount of urine and preserve water in the body throughout the day, but its secretion often decreases or stops at night, even near the end of our sleep, “to maintain the body’s moisture and reduce the need to go to the bathroom at night.”
If your sleep schedule is not compatible with the biological clock that regulates the secretion of this hormone, such as sleeping too early, for example, your body may not secrete enough of the diuresis-suppressing hormone vasopressin at the appropriate times, which wakes you up to go to the bathroom. Every turn on of the bathroom light may inhibit the secretion of the hormone melatonin, which helps with sleep.
To avoid this from happening, and to make sleep more comfortable, Strauss advises using dim lighting in the bathroom, and not going to bed too early.
Circadian rhythm is a major reason for waking up to urinate excessively at night (Getty)
Changes to make to get better sleep
“You may wake up tired due to poor quality sleep or a more serious cause such as sleep apnea,” says Dr. Hal Albert, board-certified sleep medicine specialist.
Dr. Singh defines sleep apnea as a disorder that occurs when the throat muscles relax and prevent airflow, which affects the level of oxygen in the brain, and wakes the person up, causing several symptoms, including “waking up to use the bathroom, headache after waking up, morning sleepiness, weight gain and difficulty breathing.” Loss of it, and changes in concentration and mood.”
Delayed treatment can also lead to “high blood pressure and diabetes, and an increased risk of stroke and heart attack.”
To avoid this, Dr. Albert recommends improving sleep quality by making 5 changes before getting ready for bed, including:
Regular exercise, and sticking to a fixed time for both sleeping and waking up.
Naps should not exceed 30 minutes per day.
Take minutes to relax and meditate, take a warm bath, read or listen to soothing music.
Limit the use of the bedroom to sleep only, and keep a pen and paper to write down any thoughts that may cause insomnia.
Avoid caffeine and screens before bed.
"If you sleep 7 or 8 hours, and you succeed in making your sleep better, you are expected to feel more refreshed, alert and energetic," says Dr. Singh. But "if you still find yourself waking up tired and feeling low on energy and excessively sleepy," this means that there is something going on that needs to be checked by a doctor.
Source: websites