What should I do if I wake up feeling tired every morning?

Many friends like to exercise in their daily lives. After excessive exercise, the body will be in a state of fatigue. Not only will the body have obvious pain, but fatigue may also lead to reduced immunity and subsequent illness. Especially for some friends who engage in physical labor, they basically feel very tired when they wake up every morning and just don’t want to get up. So what should you do if you wake up feeling tired every morning?

This is chronic fatigue.

Fatigue, also known as tiredness, is a subjective discomfort of tiredness and powerlessness. Feeling tired is not a specific symptom. Many diseases can cause fatigue. It is rare that you feel more weak all over after being ill. Different diseases cause different degrees of fatigue. Some diseases show more obvious symptoms and sometimes it can be the first symptom for seeking medical treatment.

"Feeling tired" is probably the most common problem people report to their doctors. But experts believe that many people mistake "sleepiness" for "fatigue." There is a difference between the two. Fatigue is a languid feeling that doesn't go away no matter how much sleep you get. When a healthy person feels groggy during the day, it's either because of insufficient sleep or poor sleep quality.

With these differences in mind, the following tips will help you reduce fatigue.

1. Get enough sleep

Most adults need 6 to 8 hours of sleep per night. Ironically, some people sleep too much, thinking that the more the better, but they end up tossing and turning and sleeping restlessly, which means their sleep quality is poor.

How to determine the sleep time? Experts suggest: go to bed at the normal time in the first week; go to bed one hour later in the second week; go to bed one hour earlier than normal time in the third week. After three weeks, think about the week in which you can fall asleep within 5 to 30 minutes after going to bed, and wake up with a refreshed mind, naturally instead of being startled. This week's sleep time is most suitable for you.

Among the hundreds of body rhythms that reflect how we feel is the sleep-wake cycle. Additionally, the release of the hormone cortisone is also associated with sleep. Before going to bed, cortisone levels drop; before waking up, they rise back to normal levels. If you change your sleeping habits, such as working the night shift or traveling to another area, you may not be able to sleep when you should be asleep, and feel drowsy when you should be awake, due to the disruption of your sleep-wake cycle and cortisone release. This situation may take a few days to correct.

2. Reasonable diet

Eating too much at lunch causes fatigue. Because too much food diverts blood and oxygen from the brain to the digestive tract. This will make your head dizzy.

High-fat foods and refined sugars are two big offenders. Fat takes longer to convert to energy than other nutrients, while refined sugar causes a sudden spike in insulin, followed by a sharp drop in blood sugar. If this cycle of peaks and troughs continues, headaches and fatigue can occur. To address this problem, eat complex carbohydrates (such as those found in whole-grain bread) and unrefined sugars (such as those found in fruit) instead.

While eating too much at lunch can make you drowsy, a large meal late at night can have the opposite effect. It will keep your digestive system working and make it difficult for you to fall asleep.