Why do I always wake up tired?  

It is not uncommon to wake up after the eight hours recommended for sleeping feeling so tired. The body feels already exhausted even after you have just awakened from sleep.

Why do I always wake up tired?   

This feeling could be because of many varying reasons which might include: -

Dehydration: Surprising, right? But this is one of the commonest reasons why. One thing we tend to ignore is that hydrating is not meant to be optional or voluntary. Since your body muscles are not getting enough nutrients which are carried in fluid, this can result into feeling tired, fatigued and not able to move as quickly as normal; as though you are hungover. This is when you ask yourself how much water you must drink daily. A simple formula is to divide your weight (in kilograms) by 30. For example, if you weigh 60kg, you should drink at least 2 litres of water daily and if you weigh 90kg, at least 3.

Anaemia: The similarities between anaemia and troubling sleep are a myriad. For example, fatigue, feeling generally drained, brain fog, and mood swings despite having had a full night of sleep. Iron deficiency is considered to be accountable for anaemia which affects more than 2 billion people.

Having a meal rich in carbohydrates and proteins before bed time: This too can make someone sleepy and tired in the morning. This is due to the presence of an excess of an amino-acid called Tryptophan which is a raw material for serotonin, a raw material for the sleep hormone (Melatonin).

Oily, refined and processed foods: These disrupt a sensitive gut and lead to unrestful sleep.

Hormonal Imbalance: This can be caused by an overproduction or underproduction of an important messenger leading to poor communication in the body about what time to wake up or how one should wake up.

With exception of the abovementioned reasons, there are countless more as to why one can feel tired in the morning and if none of the above is a fit for you, consider seeing a practitioner for a planned consultation to work with you on solving your issue.

Contrarily, there are habits you can adopt to help you wake up better. Here are some naturally easy tips to waking up revved up in the morning: -

Limit daytime naps to 20–30 minutes.

Ensure that you get natural sunlight exposure every day to help regulate the body’s internal clock. Being exposed to natural sunlight helps the body make messengers responsible for a clear sleep cycle and others which balance mood, reduce symptoms of depression and boost energy levels including Vitamin D.

Establish a regular bedtime routine, which may include taking a warm bath infused with essential oils, drinking herbal tea or reading. For fatigue, effective remedies are Peppermint essential oil, Ashwagandha and Reishi mushroom and but you can as well read a holy book or podcast to relax.

Create a comfortable sleep environment, which is dark, cool, and quiet. This will greatly improve the quality of your sleep.

Sleep on a comfortable mattress and pillow.  This means that you will choose an orthopaedic mattress and pillow for best results.

Limit looking at the phone and computer screens in the 2 hours before going to bed. Exposure to blue light during gadget use can lead to anxiety which consequentially degrades your sleep quality.

Where possible, keep to the same sleep and wake times each day as this shall configure your body and prevent tiredness in the morning.

Finally, eat healthy. Choose a diet rich in vegetables and fruits and limit spicy, energy rich, or empty calories foods before bedtime. In addition, drink infused water in the morning when you wake up to kick-start your system and rehydrate. Have whole meal because unprocessed and unrefined foods in the morning help regulate your blood sugar levels, provide a healthy energy boost and keep you focused and satisfied for longer in the morning. A green tea or green coffee is a great breakfast beverage and will give you that much needed boost.

Written by: Ivan Philip Baguma.

The writer is a Dietitian, wellness expert and a member of the National Christian Students Association. (NCSA Youth)