It’s really frustrating isn’t it? When you sleep through the night without a hitch yet wake up like you’re recovering from the effects of running a marathon. Waking up tired not only leads to frustration but also anger and even depression. You often find yourself victim to a vicious cycle where you sleep to get rid of the tiredness and wake up even more tired. It’s enough to drive anyone crazy.
You may have tried everything from eating right to exercising but to no avail. As the effects of always being tired trickle into your day life, you may start feeling that something is definitely wrong with you. Rest assured, this phenomenon is more common than you think and can be identified in a few simple ways.
If you wake up every morning with a horrible taste in your mouth, you may be feeling the effects of GERD (Gastrointestinal Reflux Disease). GERD or asymptomatic heartburn is a sleep related acid reflux which does not exhibit the symptoms of heartburn but may cause the body to remain partially awake and cause uneven fitful sleep. In order to cure GERD, you will have to take heartburn medication and precautions even if you haven’t been experiencing any of the symptoms. Make sure to avoid acidic foods such as sauces, citrus fruits, tomatoes, chocolates, and alcohol and to not eat anything for at least 2 hours before sleep.
Using the Bathroom
If you wake up in the middle of the night in order to use the bathroom, you are most likely suffering from Nocturia. Although extremely common, night time urination hinders sleep in older adults due to a decrease in antidiuretic hormones. Some individuals may have trouble going back to sleep after waking up once during the night while others may just have fitful sleep throughout the night. Avoiding liquids for at least 3 hours before going to sleep is recommended for those who frequently urinate during the night. Acids within coffee or tea may also trigger night time urination.
Jaw Clenching and Worn out Teeth
Some individuals suffer from Bruxism in which they are prone to grinding or clenching their teeth during the night. The tensing of muscles causes trouble during sleep and does not allow the individual to completely relax. Diagnosis of bruxism is a little tricky and doesn’t emerge until a sleep partner notices the habit or the doctor notices the wear and tear on the teeth. Bruxism may occur as a result of misalignment of the jaw line and can be corrected by visiting a dentist.
Groggy Even after a Full Night’s Sleep
When your brain sees darkness it releases melatonin in order to let your body know that it’s time to sleep. Conversely if there is ample light, melatonin production is halted in order to wake the body up. If there is even a little light in the room during the night, the human body may halt melatonin production. The use of electronic devices during the night has aggravated the issue. Try to sleep in a dark room where there is no ambient light to hinder the sleep-wake cycle.
Moving Around in Bed
This is mostly indicated as ‘restless leg syndrome’ or ‘periodic limb movement disorder (PLMD). These sleep disorders interrupt a person’s deep sleep and are related to lack of the sleep state which is known as the REM sleep. People who experience their leg tangled up in their blanket in the morning should visit a doctor. Many diseases such as diabetes, anemia, kidney issues and arthritis can contribute to this problem. Getting sufficient B vitamins and iron is crucial for those suffering from these sleep disorders so it is best to change your diet accordingly.
Fitful Sleep Patterns
This happens when your breathing is interrupted for around ten seconds. This condition is called the obstructive sleep apnea. Another milder breathing condition is called the upper airway resistance syndrome (UARS) in which breathing stops for less than ten seconds. Some people do not even know they have this condition. Sleep apnea disrupts your sleep because the brain stops receiving oxygen and wakes up in response. It is a great idea to get yourself checked by a doctor and get proper treatment of curing this condition.
Waking up to a Horrible Morning Breath or Dry Mouth
This is caused by breathing through the mouth all night or snoring which results in sleep disruption through compromised breathing. Always try breathing through the nose as that will help avoid the problem of lesser oxygen going into your system. Snore-stopping nose strips and saline nasal spray are available to help reduce snoring. Also try reducing the amount of alcohol that you consume in the evening. Alcohol is a sedative which makes you snore. It also puts you into deep sleep causing dehydration as well. If you are on the chubbier side it is always a good idea to lose some of that weight. That will also help reduce snoring and of course always consult a doctor.
Sleeping with Your Pets
Pets actually cause a disruption in your sleep. This is because their sleep cycles are different than ours. They might be fully awake in the middle of the night and start moving around causing you to disrupt your deep sleep cycle or REM sleep.
Experiencing Pain before Your Sleep
Even a mild pain anywhere in your body can cause your sleep to be disrupted. This is because even mild pains have the ability to send signals to your brain. You might not wake up because of this, but you will still sleep less. Chronic pain can cause a person to wake up completely from sleep.
The good thing about these sleep disorders or disrupted sleep patterns is that they have a solution so you do not have to panic. Some of these just require you to make minor changes into your lifestyle while others require a visit to your doctor. Either way, start taking an action now to ensure a full night’s rest so that you wake up feeling as lively and full of energy as ever.