After a lack of quality of sleep for days, you decide to really focus on your sleep. You get a consistent sleep schedule. You reset your circadian rhythm. You turn off the blue light technology in your bedroom. You create a bedroom with a calming atmosphere. You purchase a better mattress with more comfortable pillows and sheets. However, you still feel so tired during the day and need to take several naps. Why? There are many potential reasons for feeling constantly tired. A major reason for feeling daytime sleepiness are factors of your lifestyle. These factors may include:
- Diet
- Dehydration
- Overexertion
- Work schedules
- Stress levels
- Sleep habits
Diet
Your body gets most of its energy from food. When you skip a meal or eat unhealthy meals, you don’t get the nutrients you need for energy, leaving you feeling lethargic throughout the day. As an example, diets low in fiber and high in saturated fats may decrease the amount of deep, restorative sleep you’ll get. Excess sugar can cause you to awaken more frequently. Consuming certain foods and beverages close to bedtime can also lead to poor sleep.
These are recommendations of things to avoid before bed:
- Fatty or high-protein foods
- Spicy foods
- Caffeine
- Alcohol
Instead of the foods listed above, you may want to try foods that are considered complex carbohydrates such as oatmeal or whole-wheat toast, which digests easily. You can also try consuming a high-fiber diet with fresh-fruits, vegetables, whole grains, and low-fat proteins. Also, look for foods high in vitamin B because B Vitamins are believed to regulate melatonin.
Dehydration
About 50%-60% of your body weight consists of water. Sweating, urinating, being in the heat, and being sick all decrease the amount of water in your body. When you do not get enough fluids on a regular basis, you may feel more tired than usual and low on energy. A male should be consuming around 15.5 cups of water a day and a female should be consuming 11.5 cups of water a day. However, these should be drunk throughout the day. If you wait to drink this amount at night, then the fluid will wake you up throughout the night because you will need to urinate frequently.
Overexertion
Overexerting yourself before bed can leave the body feeling depleted which makes it unable to recover overnight. This can lead you to feel tired during the day or make it hard for you to fall asleep at night. Cutting back on your exercise to rest and recover may help you feel less sleepy during the day. If the body is overexerted, there are other symptoms that can go along with that including:
- A decline in your ability to perform at work or at home
- Depression or mood swings
- Sore, heavy limbs
- Getting sick more often
- Anxiety
- Unintended weight loss
Stress
Psychological stress can greatly impact how much you sleep and how well you sleep and the lack of sleep it provides can make you feel even more stressed. Lowering your stress levels or learning how to manage your stress better may make you feel less tired and maintain a positive emotion when facing stressful situations.
Sleep Habits
You may be tired during the day because you’re not getting enough sleep at night. Getting into a regular sleep routine and creating a pleasant sleeping environment may help you feel less sleepy during the day. Here are some poor sleeping habits and why they negatively impact your sleep at night:
- Sleeping in an environment that is hot can make it difficult to have a good night’s sleep. The core body temperature is generally around 98.6 degrees Fahrenheit and fluctuates by about 2 degrees Fahrenheit throughout the night. If your bedroom is at the wrong temperature, this could throw off the natural balance in our sleep and keep you awake.
- Lacking a bedtime routine designed to help you fall asleep. Choose a time to go to bed and stick with it. Be as close as your schedule allows to maintain that time. By having a consistent bedtime and wake time, the body can reset the circadian rhythm to have a quality night’s sleep.
- Napping late in the day can make it harder to fall asleep at night. If you have to take a nap, make sure it is 30 minutes or less and occurs before 3 p.m.
Using Relaxium Sleep
Relaxium Sleep uses a triple-action approach to better sleep: regulating your sleep cycle, relaxing your body and calming your mind. It regulates your sleep cycle by using ONLY the highest quality and proper levels of Melatonin (a drug-free hormone, but in this case, it is also free of the contaminants often found in low-quality melatonin). It relaxes your body with the use of magnesium (a mineral that immediately relaxes muscles throughout the body and promotes the release of mental and physical tension). It calms your mind with the combination of Ashwagandha (a plant extract), Valerest (a proprietary ingredient exclusive to Relaxium), and Passionflower (a herb that offers an anti-stress remedy that helps to combat everyday stress and regulates neurotransmitters in the brain that control mood and sleep). With this triple-action approach, you can expect to experience:
- An easier time falling and staying asleep
- Deeper, more restful sleep
- Waking up feeling refreshed, energized and rejuvenated
- Better mood balance
- A stronger immune system
- Better digestion
- Better heart health
- And so much more!
At Relaxium, we have a simple mission in mind – to create affordable, safe, and effective supplements. Through extensive research, we created four life enhancing supplements: Relaxium Sleep, Relaxium Calm, Relaxium Immune Defense, and Relaxium Focus Max. We use a perfect synergistic blend of ingredients in our products to ensure results. If you are interested in trying our Relaxium products, click here for more information!
To restful and healthy days ahead,
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
The Link Between Nutrition and Sleep – National Sleep Foundation (thensf.org)
Always Feeling Sleepy: 27 Causes and How to Stop Fatigue (verywellhealth.com)