Tired Even After a Good Night’s Sleep: What Do I Do?

Excessive stress or a hectic lifestyle can lead to severe fatigue that disrupts daily life, especially if it persists for a long time.

If this chronic lack of energy continues and impairs your daily activities, the problem may not be just your sleep quality. Not to mention illnesses that require specialist advice, bad daily habits can also drain energy and lead to extreme fatigue.

To get fit in the morning and energize into the evening, here are some tips to put into practice.

play sports

We tend to think that when we’re too tired, doing physical activity drains what little energy we have left. However, many studies have shown that, on the contrary, it is recommended to exercise when you feel tired. “Sports have a regulating effect on physiology. In addition, they provide a feeling of well-being by releasing endorphins, and this allows you to take a good rest in your day and sleep well at night,” he explains 20 minutes Dr. Olivier Palanca is a psychiatrist and neurophysiologist who specializes in sleep disorders and attention disorders.

Thus, a study conducted by researchers at the University of Georgia (USA) showed that sedentary, healthy people who started moderate physical activity for at least 20 minutes 3 times a week felt significantly more energetic and fit after 6 weeks.

Of course, exercising when you’re tired doesn’t necessarily mean you should run a marathon. Doing a gentle, moderate activity such as swimming, yoga or walking for 45 minutes once or twice a week is enough to restore your energy.

Adopt a bedtime ritual

As with children, maintaining a ritual that promotes sleep and a peaceful night is sometimes a good thing. First, if your eyes are closing on their own, don’t struggle. In order not to miss the “sleep training”, it is best to listen to your body and go to bed as soon as you need it. Ideally, try to set a bedtime and stick to it. It has been proven that going to bed at a specific time promotes sleep and improves recovery.

Before going to bed at night, go for gentle activities (so do not exercise, because exercises act as a stimulant), relax and close the screens as much as possible (computer, smartphone, TV): the blue light they emit disrupts sleep cycles.

Eat healthy

Have you ever wondered if swallowing a sandwich within 10 minutes in front of your computer, during lunchtime, could be a cause of fatigue? Because it is very possible. “A diet that is too rich, especially at lunchtime, can generate chronic fatigue. This puts clots in the pump in the early afternoon by providing too much carbs. This causes a spike in blood sugar, which fights The body against it by secreting spikes in insulin. This has a rebound effect: lower blood sugar, leading to fatigue, sugar cravings, etc.,” says nutritionist Raphael Grumman at 20 minutes.

To eat healthy food, and therefore feel more comfortable, choose hot and balanced dishes (vegetables, vegetables or animal proteins, legumes) that are easier to digest than sandwiches. If you are a bit hungry, replace your regular dessert with a fruit or a handful of oily fruits (walnuts, almonds, hazelnuts) rich in nutrients and minerals with a hot drink. Don’t drink too much alcohol and remember to stay hydrated throughout the day.

drink vitamin d

A vitamin D deficiency may also explain your fatigue. This vitamin is necessary for the proper functioning of the body: it enhances intestinal absorption of calcium and phosphorous, helps to fix calcium in the bones, and regulates hormonal fluctuations that cause fatigue and stress.

To get a good year-round level of vitamin D, ideally, expose yourself to outside light every day. 10 to 15 minutes is enough, equivalent to a morning walk or lunch break.

Take care of your mental health

The extreme tiredness you feel as soon as you wake up may be a symptom of extreme malaise. If your loss of energy is accompanied by the symptoms listed below, you may be depressed. Do not hesitate to consult your doctor, who will advise you on the treatment:

Sleeping problems

– Sadnes

Loss of pleasure even in normally enjoyable activities

Dark or suicidal thoughts

Poor self-image and feelings of guilt

Difficulty concentrating

Loss of appetite with weight loss or weight gain with increased appetite.

Physical disturbances (stomach pain, loss of libido, etc.)

– Psychological retardation.

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