Sometimes, keeping your eyes open and staying awake can be very difficult. You can only dream of getting to bed faster, because even coffee does not invigorate you. And now, after a hard day, you are finally under the covers, but sleep still does not come.
But before you get a sleeping pill, you should find out what could be the reason that you are tired during the day, but do not sleep at night. And only then it will be possible to take measures to improve sleep.
What is circadian rhythm
The circadian rhythm is like an internal clock for everything our body does during the 24 hours. This system uses light, darkness, and our biological clock to regulate body temperature, hormones (including melatonin), metabolism, and, of course, sleep.
The body’s master clock is called the suprachiasmatic nucleus (SCN). Located in the brain, SCN controls the production of melatonin, a hormone that helps regulate sleep. During the day, when it is light outside, melatonin levels remain low. But towards the evening it is already produced more, it reaches its maximum between 2 and 4 o’clock in the morning, and then decreases again.
Our body is at its best ready to fall asleep about 2 hours after melatonin levels begin to rise.
Each person has their own circadian rhythm, which is to some extent genetic. Therefore, it works differently for everyone. However, if you’re tired but can’t sleep, your circadian rhythm may be out of whack. This may be a sign of delayed sleep phase syndrome. It happens when you fall asleep 2 or more hours later than what is considered “normal” (22:00 to 00:00), making it difficult to wake up in the morning to study or work.
This problem affects young people more often (about 7–16%), but it also occurs in about 10% of people with chronic insomnia.
Why am I constantly tired during the day?
If you’re tired but can’t fall asleep after sunset, it could be a sign of delayed sleep phase disorder. But this is not accurate, because a lot of different things can interfere with good sleep.
Below, we’ve compiled some of the reasons why people are most likely to experience fatigue, especially during the day.
Not surprisingly, sleep disturbance is a diagnostic symptom of some anxiety disorders, which, according to earlier studies, are observed in 24–36% of people with insomnia. Anxiety also leads to increased arousal and alertness, which can further delay falling asleep. The solution is to worry less.
Based on the previous point, it is not difficult to guess that any psychological problems affect sleep. And depression is no exception. Nearly 90 percent of people diagnosed with depression often complain about the quality of their sleep. The link between sleep problems and depression is complex. Apparently, the circadian rhythms get knocked out, and therefore it becomes more difficult to fall asleep.
Drowsiness, in and of itself, is not a bad thing. Plus, it has a number of health benefits. However, the wrong nap strategy can keep you awake as well. Long naps or naps after dinner can cause you to stay asleep longer at night, sleep poorly and wake up more often. And in the morning, you won’t feel very well again. Therefore, it is recommended to go to bed at the same time every day so that the body gets used to falling asleep on time. During the day, you can also take a nap, but no more than 20–30 minutes. This will be more than enough.
You say you can’t wake up until you drink a strong cappuccino? Have you ever wondered what caffeine most often spoils the quality of your sleep? And all kinds of energy is no exception. It is a known fact that the half-life of caffeine lasts about 5 hours. And even if you drink just a couple of servings of coffee 16 hours before bedtime, it can affect your well-being. It is best to completely stop drinking coffee drinks 4–6 hours before bedtime.
5. Screen time
If you read this article before going to bed, then it is better to remove the phone from your hands immediately after the end. Our TVs, laptops, smartphones, tablets emit blue light, which interferes with the production of melatonin in the evening, and therefore sleepiness is reduced. It is recommended not to use gadgets 2 hours before bedtime. But try to go without your phone for at least an hour before you plan to fall asleep.
All of us girls want to be slim and beautiful. But in pursuit of low weight, we remove the components necessary for the normal functioning of the body. Therefore, nutritionists and scientists have come to the conclusion that a change in diet can improve sleep. Past reviews have shown that high-fat diets are associated with less REM sleep, more deep sleep, and increased post-sleep arousal. High carbohydrate intake is associated with more REM sleep, less deep sleep, and faster sleep. But this niche is still at the research stage, so there is no strictly prescribed diet that would suit everyone. But science does not stand still, does it?
7. Other sleep disorders
Delayed sleep phase syndrome isn’t the only disorder that keeps you from going to bed earlier and leaves you feeling tired during the day. Sleep apnea and restless leg syndrome can also ruin your “hibernation”. In sleep apnea, breathing repeatedly stops or becomes very shallow, and then returns to normal. With restless leg syndrome, your legs feel uncomfortable, making you want to move them.
Both diseases can disrupt nighttime sleep, resulting in daytime sleepiness. But it is better to consult with experts about this.
Why it’s bad to be tired
In addition to the obvious fact that it will be difficult for you to work if you do not get enough sleep, there are a number of other diseases that can occur if the body does not feel rested:
- Alzheimer’s disease;
- high blood pressure;
- heart attack.
How can I sleep?
For you, we have compiled a small set of basic rules that can help you sleep and feel much better.
- Keep your bedroom dark and cool, between 15–19°C.
- Leave your phone and other devices in another room.
- If noise interferes with your sleep, try using earplugs.
- In no case do not go in for sports before going to bed, because then the heartbeat and pulse quicken, and you feel cheerful.
- Instead, choose something soothing, such as reading or meditation.
- As we have already said, you should not drink coffee a few hours before bedtime.
It is better to try your best to let go of all the thoughts and anxieties that have accumulated during the day, and completely relax. We strongly advise against taking all sorts of sedatives (unless they are prescribed by a doctor), because they can have side effects on your body.
I hope this article was useful and now your sleep will become better, and fatigue will completely disappear.
Author: Oksana Leshchenko