- Hello doctor, I usually wake up very tired in the morning. I don’t know why. What do you think is a cause and how do I go about it?- Joan
Dear Joan
Fatigue Vs tiredness
If you are getting enough sleep, eating healthily and exercising regularly but struggle with motivation, concentration and going about your daily activities, you may be experiencing fatigue rather than tiredness. Fatigue needs further investigation.
Fatigue is a feeling of constant exhaustion, burnout or lack of energy. It can be physical, mental or a combination of both. Fatigue can affect anyone, and most adults experience it at some time in their life.
Waking up tired
This occasionally is not a cause for concern. However, frequently waking up tired can be a symptom of an underlying sleep habit or health condition
Causes
Cases of tiredness on waking up range from lifestyle factors to medical conditions, some of which may be:
Sleep inertia
Sleep inertia is a temporary disorientation and decline in performance or mood after waking up from sleep. People can show slower reaction time, poorer short-term memory, slower speed of thinking and reasoning.
The cause of sleep inertia is not entirely understood; however, reports indicate that some areas of the brain can take longer than others to become fully active after waking.
Sleep hygiene practices
The following behaviour may prevent a person from having restful sleep:
- Not having a regular bedtime routine, which includes consistent sleep and wake times.
- Taking long daytime naps.
- Looking at phone or computer screens before going to bed.
- Having a sleeping environment that is too hot, too bright, or too loud.
- Having an uncomfortable mattress or pillow.
Lifestyle and dietary factor
- Not getting enough exercise: both not getting regular exercise and strenuous exercise close to bedtime, may increase alertness and delay sleep.
- Experiencing excessive night time urination.
- Consuming foods that disrupt sleep: Eating rich, fatty, or spicy foods close to bedtime can cause digestive issues for some people.
- Having caffeine (coffee and chocolate) before bed stimulates a person’s central nervous system, making falling asleep difficulty.
- Drinking alcohol before bedtime: may both increase or decrease sleep quality.
If all this is solved, then the cause of your tiredness is pathological and needs investigations which may include low blood levels, low thyroid hormones, low vitamins, dehydration etc.
