I remove myself from the bed in the morning and immediately prepared that I will sleep early on that night. During the first half of my day, I am still thinking about whether a nap may be in the afternoon plans. But when it’s time to sleep, I realize that I could not be more awake.
Although this course in which I find myself is not enjoyable, the feeling of fatigue from the “wrong” moment is a common complaint that patients share them with sleep doctors, according to Songa Shotz, a neurologist specialized in sleep medicine and a professor of neuroscience at the University of Michigan Medical College.
Often, the person who fights this problem can be considered as a lazy, especially when the case is usually observed in adolescents, according to Alison Harvey, a professor of psychology and director of the California Gold Clinic Clinic, Bears, Berkeley.
But the problem is not an indication of the strength or lack of will, but a sign that someone may deal with a bad issue Higis doDisturbed sleep at night or essential sleep disorder, according to Kutz.
It is worth finding a source of problems, because obtaining a quality sleep is necessary for public health health and a person’s functional ability.
Harvey says: “Sleeping and the presence of an organized political system (the 24 -hour hours of a person) is necessary for our mental health, our physical health, our cognitive health – our ability to think, solve problems, and creativity – as well as our social and behavioral health.” “When we sleep well, we are unlikely to bear the risks, be reckless, and we are more likely to agree with people.”
See what you do if you are awake or tiring in the wrong time of the day.
You are tired in the morning, but not at night
If someone wakes up constantly, he must first start tracking his sleep patterns – when he goes to bed every night and when he wakes up, according to Michelle Draroub, director of the behavioral medicine program at Cleveland Clinic to sleep in Ohio.
Perhaps the problem is that the rhythm of a person is transferred, which causes him to produce melatonin late than the time you need to sleep. In the morning, this Melatonin She added that it could still be in the production mode, which causes stagnation in sleep, which is a temporary condition of drowsiness when waking up.
Being a night or dawn person, and he is common descriptions of a person’s pattern, is directly related to the biological clock rhythm and the normal inclination of the body to sleep or alert at certain times of the day. To adjust this to better fit working hours, consistency is crucial, according to Harvey.
But the sleeping cycle takes time to adapt and cannot be done with great increases. Harvey recommends sleeping from 15 to 30 minutes until your body adapts to the required time.
On weekends, people who are constantly tired during the week tend to sleep later, but this change in the routine will only make it difficult to wake up when Monday arrives, according to Dreup. It recommends that the person maintain its usual time and not sleep more than an hour after its normal time to wake up during the week.
Other important hygiene habits for sleep that must be taken into consideration include a person who consumes caffeine and some foods, screen time habits and the type of media they use before bedtime that can be stimulating or causes anxiety, says Drarob.
For a better relaxing routine, try to turn off electronics or two before bed, reduce home lights and actively act like reading, according to Schütz. Likewise, adolescents tend to do different different activities before bed, such as homework and the use of social networks, which can make relaxation difficult, especially when they move to sleep less deep than they were when they were children.
In the morning, it can help maintain a routine that helps the body and the brain to wake up. “Do something that shows the morning – whether it washes your face, throwing water on your face, and brushing your teeth – something to start this movement forward,” says Dreyoub.
Also, avoid the nap button, which harms your sleep. On the other hand, exposure to light in the morning after waking up can help people feel more waking up.
To practice Physical activity Harvey added that during the day, your body can help feel more fatigue at night, especially when many jobs in the digital age involve spending a lot of time sitting.
Other factors must be taken into account
Experts agree that the amount of sleep recommended for adults is from seven o’clock to nine o’clock per night, but this can differ slightly from person to person. “It is very common to deprive people of sleep without realizing it, because your body needs at least nine hours to feel really comfortable.”
He added that by monitoring your sleep and finding the amount that makes your body feel comfortable, you can start creating new and easier to wake up in the morning.
Although it has been proven that NAP is useful for cognitive skills such as memory and function, the moment is important – for a longer and afternoon period, it can make someone feel more warning when bedtime comes, according to Drrop. The good rule is to maintain a nap between 20 and 30 minutes, and Shotz adds.
Shotz says that the feeling of mental confusion in the morning is one of the common symptoms in people with sleep disorder, such as sleep breathing, and the date with the doctor may be necessary to exclude basic disorders. He added that sleeping medications sometimes, such as helping sleep without prescriptions or allergic medications, can cause a headache, which may make it difficult to wake up in the morning.
Mental health can also be a factor. A person with depression can often wake up to a feeling of fatigue, and stagnation sleeping that usually lasts about 20 minutes for an inappropriate person can last for several hours, according to Harvey.
Although it is important to try to get the best possible sleep, it is also important to remember that our bodies are flexible, and when the situation in which a person may need to change their insecure time, such as parents who have children and children who have needs, or care for unusual relatives, there is no need to panic, according to Harvey.
“I don’t want people to feel this feeling of concern, because anxiety does not help sleep,” he says. “But in general, we must all try (constantly sleeping) if we have a sleep concession.”
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