If you’re waking up tired, yawning throughout the day, and then feeling restless at night, it may not just be your lack of sleep causing your sleep problems; there may be underlying medical issues that are not addressed. Read about different symptoms of sleep apnea, iron deficiency and dehydration to see how you can solve your sleep troubles.
How Much Sleep Do You Actually Need?
The National Sleep Foundation recommends 7-9 hours of sleep a night for adults, and any less than that can cause sleep deprivation symptoms. Getting enough hours of sleep is key to proper brain function and recovery. Your body goes through cycles and is refreshed and rejuvenated from getting enough sleep. If you’re not getting enough sleep, you can try taking a sleeping pill or supplement to help you fall asleep and stay asleep. Look for supplements that contain at least 6 mg of melatonin, which is a natural hormone found in your brain that is released when your body is ready for sleep. Find the right supplement by reading reviews on Customer Review to compare supplements based on their price and quality of ingredients.
Now that you know how to get yourself to fall asleep, make sure you’ve developed a bedtime routine in order to go to bed on time. You can try:
- going to sleep at the same time every night
- turning off any LED-screens like your phone or tablet one hour before bed
- avoiding caffeinated beverages six hours before bed.
Having a normal sleep schedule ensures that you won’t feeling sleepy throughout the day.Taking a supplement can help your wired mind relax and be ready to fall asleep at a reasonable hour.
Symptoms of Lack of Sleep
Why is sleeping so important, anyway? Being tired during the day means more cups of coffee which can result in you feeling more wired and on edge. However, the side effects are coffee are not the only things to worry about when you’re sleep deprived. Symptoms of lack of sleep are:
- memory loss
- lower immunity
- higher stress levels
Whether you’re lacking sleep or have some other underlying condition, it’s important to get enough sleep for your own health and happiness.
4 Reasons Why You May Be Tired
Besides for sleep deprivation, there may be other problems you are having that cause fatigue.
Lack of Iron
Iron deficiency, or anemia, is quite common, especially in women. The iron in your body helps your red blood cells transport oxygen through your body. It also helps produce hemoglobin, which creates more red blood cells. The less hemoglobin you have, the less oxygen and red blood cells you have in your system. To treat anemia, you must get a blood test to see the levels of iron in your blood. Then, you will need to take iron supplements until your iron levels normalize. Vitamin C helps iron absorb into your body, while calcium bonds with it and your body processes it as waste. Therefore, avoid eating milk-based products an hour or two after taking an iron supplement.
Sleep apnea is a condition where your breathing is obstructed while you sleep. If you are a loud snorer or feel tired even after the correct amount of sleep, you may have sleep apnea. There are three kinds of sleep apnea:
- obstructive sleep apnea
- central sleep apnea
- complex sleep apnea
All are caused by different things but have similar symptoms of your breath stopping and starting many times throughout the night. It might also result in you falling asleep during the day, even in the middle of important tasks like driving.
There are a range of treatments for sleep apnea. Because it affects people who are obese or who smoke, you may be asked to lose weight or quit smoking. For severe cases, there are devices that control your breathing while you sleep like a CPAP machine, which is a mask that increases the air pressure around your nose and mouth to keep your airways open.
Feeling tired throughout the day could be caused by not drinking enough water. Even if you are just slightly dehydrated, symptoms could kick in, which include fatigue, dizziness, headache and even fainting. So, keep a water bottle near your desk and grab a cup now to gulp down. Your body will show its thanks by perking up.
Time To Wake Up!
Whether you’re sleep deprived from inconsistent bedtimes or from other medical conditions, there are ways to ensure you’re going to feel alert and awake throughout the day. Make sure to check with your doctor if you’re experiencing unexplainable fatigue, and you may be surprised what is causing you to crave sleep so often. Taking care of yourself also includes getting enough sleep, so make sure it’s a priority for you so you can perform at your best.