Body is tired but has trouble sleeping, these are the causes & how to deal with it
A tired body is a sign that you need rest, but sometimes some people complain about having trouble sleeping at night, even though their bodies are tired.
Why is that so? Come on, find out the answer in the following review.
Body tired but hard to sleep, what is the cause?
Normally, a tired body makes it easier for you to fall asleep. However, in some situations, you may have trouble sleeping due to exhaustion. This condition may occur due to poor sleep quality.
If from the start you already have a messy sleep schedule, you will not feel fit and excited to move. A body that feels "heavy" due to lack of sleep can make you more easily tired.
Well, the accumulation of a combination of physical stress due to a tired body and emotional stress is very likely to make it difficult for you to close your eyes.
In addition to poor sleep quality, it turns out that the body is tired but having trouble sleeping can also be caused by the following health problems.
1. Lack of the hormone cortisol
If you still often have trouble sleeping at night even though you have implemented a good sleep pattern, this may be a sign that your body is lacking the hormone cortisol. Disorders or damage to the adrenal glands can cause this.
The hormone cortisol plays a role in increasing blood sugar levels, suppressing the work of the immune system, increasing fat, protein, and carbohydrate metabolism, and helping regulate metabolism and the body's biological clock.
Disorders of the adrenal glands can cause the immune system to weaken when stress comes. In the end, an imbalance of cortisol levels in the body messes up your body's biolgical clock.
Normally, cortisol levels will increase in the morning, then decrease further at night so that you fall asleep.
Another case if you have adrenal gland disorders, the opposite can happen. The hormone cortisol increases at night so you become more restless and experience insomnia.
In addition, adrenal gland disorders can also cause chronic fatigue syndrome which worsens your complaints of difficulty sleeping at night.
As explained above, the accumulation of physical and emotional stress that you face on a daily basis can make the body more susceptible to fatigue and eventually "drop". In the end, this makes it difficult for you to sleep at night every day.
2. Mental disorders
Drowsiness but trouble sleeping can also signal mental disorders such as depression or anxiety disorders.
Excessive anxiety can drain physical and emotional energy so that it interferes with sleep. Likewise with depression that makes you constantly sad and difficulty sleeping well.
Both can be the cause of lack of sleepand ultimately make the body very tired. You may also find it increasingly difficult to sleep because you are constantly haunted by feelings of sadness and anxiety.
3. Sleep disturbance
If it weren't for the two health problems above, a tired body but difficulty sleeping is most likely due to restless legs syndrome (RLS) and sleep apnea.
RLS sleep disorder makes your legs move uncontrollably during sleep due to the emergence of discomfort in the feet. Meanwhile, sleep apnea causes breathing to stop for a few seconds during sleep which can wake you up.
Legs that keep moving make the body so tired, as well as sleep apnea. The difference, apnea makes you wake up in a state of shock and gasping for oxygen intake is cut off for a while.
Apart from being tired and having trouble sleeping, are there other symptoms?
In fatigue and insomnia are caused by certain health problems, there may be other accompanying symptoms. However, each symptom is not the same, depending on each underlying disease.
If the cause is fatigue of the adrenal glands, you will experience dizziness, low blood pressure, body hair loss, skin discoloration, and weight loss.
Another if you have depression or anxiety disorders. You will most likely experience a bad mood, lose interest in things, and feel excessive anxiety.
In people with restless leg syndrome, there will be a feeling of tingling, electric shock, itching, or even pulling the leg during sleep.
Meanwhile, the most typical symptoms of sleep apnea are snoring sleep, headaches in the morning, and continued sleepiness during the day.
Understanding these accompanying symptoms can help you find the cause of the body tired but having trouble sleeping. That way, your condition will be easier to treat.
How to deal with a tired body but hard to sleep
A tired body difficulty sleeping will definitely interfere with daily activities. The impact can also make your health decline. Therefore, you need a doctor's care so that this condition does not get worse.
How to overcome a tired body but have difficulty sleeping needs to be adjusted to the cause. If it is related to poor sleep patterns, you need to improve the quality of sleep in the following ways.
1. Maintain a consistent sleep schedule
Difficulty sleeping can occur because you do not have a regular sleep schedule so it is difficult to sleep on the same schedule every day.
Therefore, try to wake up and go to bed at the same time every day, including on weekends. This will help the body get used to the same bedtime routine.
2. Minimize light exposure before bed
Exposure to too bright light at night can inhibit melatonin production, making it difficult for you to fall asleep early.
Not only from lights, electronic devices such as tablets, smartphones, computers, and TVs can aslo emit light with high energy. It's best to save your electronic devices before going to bed.
3. Implement a nightly routine
The way to maintain a sleep schedule is to apply sleep hygiene and a regular night routine every day.
When you are sleepy but have trouble falling asleep, you can choose some of the following light activities to fall asleep earlier.
- Take a warm shower
- Read a book
- Listening to music
- Write a to-do list for tomorrow
4. Avoid consuming caffeine during the day
Caffeine can interfere with your sleep timings at night. To deal with this, you can reduce caffeine consumption in the afternoon and evening and avoid alcohol and nicotine.
5. Regular exercise
A study in the Journal of Sleep Research (2015) showed that regular exercise less than an hour before bed can actually delay sleep.
Light exercise that can be done is yoga, qigong, tai chi, or a combination of stretching and breathing exercises. This exercise can make you much more relaxed before bed as well as relieve stress.
If your condition is related to an illness, you may need to make lifestyle changes, take therapy to deal with stress, use special devices such as CPAP to treat sleep apnea, or taken medication.