Sleep Drains My Energy: What's Wrong With Me?

Feeling tired after a full night's sleep can be frustrating and impact your ability to live your life to the fullest. There are many reasons why you might not have any energy after sleeping. These include sleep disorders, diet, mental health, lifestyle factors, and medical conditions.

Sleep disorders such as insomnia, sleep apnea, and restless leg syndrome can cause you to wake up feeling tired. Lifestyle factors such as excessive screen time before bed, a poor diet, and a lack of exercise can also impact your sleep quality. Additionally, mental health issues like stress, anxiety, and depression can affect your sleep.

Other factors include your sleep environment, such as an uncomfortable mattress or a room that is too hot, too bright, or too loud. Addressing these issues and making changes to your daily routine and sleep hygiene practices can significantly improve your sleep quality and reduce morning fatigue.

Hormone fluctuations during the menstrual cycle, pregnancy, and menopause

Menstrual Cycle:

The menstrual cycle is influenced by various hormones, including follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which are regulated by the hypothalamus and gonadotropin-releasing hormone (GnRH). These hormones interact with estrogen and progesterone levels, causing fluctuations throughout the cycle.

During the follicular phase, which lasts from days 1-14 of the cycle, estrogen levels are high, while progesterone levels are low. This phase is often associated with improved mood and skin appearance. Ovulation occurs when estrogen levels peak, causing a surge in luteinizing hormone.

The luteal phase, days 15-28, is marked by decreasing estrogen levels and increasing progesterone. Many people experience discomfort and irritability during this phase, which can interfere with daily life. The hormonal fluctuations in the second half of the luteal phase may also cause skin issues and constipation.

Just before menstruation, estrogen and progesterone levels drop, leading to an increase in FSH and GnRH. Menstruation can bring about feelings of discomfort, tiredness, and negative mood. The hormonal changes during the menstrual cycle can cause physical and mental symptoms, such as acne, headaches, weight gain, bloating, and appetite changes.

Pregnancy:

Pregnancy is characterised by dramatic increases in estrogen and progesterone levels, as well as changes in other hormones. These hormonal shifts have wide-ranging effects on the body and can influence energy levels in several ways:

• The increase in estrogen and progesterone contributes to the "glow" of pregnancy and aids in the development of the fetus.
• Estrogen plays a crucial role in vascularization (formation of blood vessels) and supporting the growing baby.
• High progesterone levels cause ligaments and joints to loosen, leading to a greater risk of sprains and strains.
• Weight gain, fluid retention, and the physical changes of pregnancy can make exercise more challenging, impacting energy levels.
• Pregnant women may experience vision changes, such as increased nearsightedness, and changes in their sense of taste and smell.
• The increased metabolic rate during pregnancy may put women at a higher risk of hypoglycemia (low blood sugar), which can influence energy levels.
• Pregnant women are at higher risk of hyperthermia and dehydration, which can impact energy levels and increase the risk of preterm contractions.

Menopause:

Perimenopause, the transitional stage before menopause, is marked by irregular menstrual cycles and hormonal shifts, particularly in estrogen levels. This stage can last from a few months to a decade, and many women experience an array of symptoms as their hormones fluctuate.

During perimenopause, about 40% of women experience sleep disturbances, mood symptoms such as depression and irritability, and physical changes like hot flashes and night sweats. These symptoms can impact energy levels and overall well-being.

In summary, hormone fluctuations during the menstrual cycle, pregnancy, and menopause can have significant effects on energy levels and overall health. These hormonal changes are normal and expected, but understanding their impact can help optimise energy and well-being during these life stages.

Stress, weight gain, and forgetfulness

Sleep is an essential part of our lives, and a lack of it can cause a variety of health issues, including low energy levels. While the general guideline is to aim for 8 hours of sleep per night, some people may need more, and others less. For instance, people with Short Sleeper Syndrome (SSS) only need fewer than 6 hours of sleep without any negative repercussions. However, for most people, not getting enough sleep can lead to a build-up of sleep debt, which can negatively affect various bodily functions and energy levels.

One of the consequences of sleep deprivation is increased stress levels. Stress can further disrupt sleep, creating a vicious cycle that negatively impacts overall health and well-being. Chronic stress can cause physiological changes in the body, including weight gain and forgetfulness.

Here's how:

• Weight Gain: Stress can lead to weight gain by interfering with self-regulation, increasing levels of hormones and chemicals involved in hunger (such as leptin and ghrelin), causing people to indulge in high-calorie, fatty, and sugary foods, disrupting sleep, and depleting energy levels, leading to decreased physical activity.
• Stress Hormones: When under stress, the body releases stress hormones such as cortisol, which triggers the "fight-or-flight" response. This response diverts blood flow away from the digestive tract and towards essential muscles and organs for immediate survival. As a result, digestive processes slow down, and blood glucose levels increase temporarily. Prolonged or chronic stress can lead to persistently high insulin levels, resulting in insulin resistance and increased abdominal fat and overall weight gain.
• Cravings: High levels of cortisol can also disrupt the production of other hormones, such as corticotropin-releasing hormone (CRH), which controls appetite. This disruption can lead to increased cravings for fatty, sweet, and salty foods.
• Energy Levels: Stress can deplete energy levels, making people less likely to engage in physical activity, further contributing to weight gain.
• Forgetfulness: Sleep deprivation caused by stress can lead to decreased cognitive abilities and impaired self-regulation. This can result in forgetfulness and difficulty concentrating or problem-solving.

To break the cycle of stress, weight gain, and forgetfulness, it is essential to address the underlying stress and improve sleep habits. This can be achieved through various techniques such as talk therapy, cognitive-behavioral therapy (CBT), mindfulness training, and healthy lifestyle changes. Additionally, keeping a diary of stressors and eating behaviors can help identify patterns and modify behaviors accordingly. Prioritizing self-care, such as regular breaks, spending time in nature, socializing, physical activity, healthy eating, and sufficient sleep, can also help reduce the impact of stress on the body and mind.

Poor diet and dehydration

When you're dehydrated, your blood pressure drops, leading to poor circulation and reduced blood flow to your brain, causing sleepiness. You may also experience a drop in blood fluid volume, which makes your heart work harder to pump the proper amount of nutrients, oxygen, and fluid to your cells, resulting in fatigue. Dehydration can further affect performance and mood, leading to exhaustion and muscle weakness. Additionally, dehydration can cause muscle spasms and dry out your nasal passages, disrupting your sleep quality.

To combat dehydration, it is important to drink fluids, preferably water, as soon as you feel thirsty. You can also increase your hydration with oral rehydration solutions or sports drinks that contain electrolytes. Eating fruits, vegetables, and water-rich foods can also help maintain hydration levels.

A poor diet can also contribute to fatigue. Consuming sugary snacks, simple carbohydrates, or large meals can cause a sugar crash and make you feel tired in the afternoon. Diets high in added sugars, starch, and refined grains have also been linked to insomnia. Eating too close to bedtime can disrupt your sleep, so it is recommended to avoid large meals and simple carbohydrates late in the day. Instead, stick to a balanced diet with complex carbohydrates, proteins, fruits, and vegetables to boost your energy levels and overall health.

Lack of exercise

However, it is important to note that the type and intensity of exercise play a role in how your body responds. High-intensity workouts can leave you feeling tired, especially if you are not getting enough sleep. Intense exercise can deplete your body's energy stores, leading to muscle fatigue and potential sleepiness.

Additionally, the time of day you exercise can also impact your sleep. Working out in the evening, closer to bedtime, can disrupt your sleep due to increased adrenaline and norepinephrine levels, which may remain elevated for up to 48 hours post-exercise.

If you are experiencing tiredness due to a lack of exercise, it is recommended to incorporate regular physical activity into your routine. Start with light exercises such as walking, yoga, or stretching, and gradually increase the intensity and duration of your workouts.

• Start slowly: Begin with light exercises and gradually increase the intensity and duration to avoid overexertion.
• Consistency is key: Aim for consistent exercise, even if it's just a 20-minute walk or a yoga session.
• Find what works for you: Experiment with different types of exercises to find what you enjoy and what makes you feel energised.
• Create a routine: Establish a workout schedule that fits your daily routine and stick to it.
• Listen to your body: Pay attention to your body's signals and adjust your workouts accordingly. If you feel overly tired, scale back the intensity or duration.
• Rest and recovery: Allow for adequate rest and recovery between workouts. Include rest days in your routine to prevent overexertion and give your body time to rejuvenate.

By incorporating regular physical activity into your daily routine and following the above tips, you can combat tiredness caused by a lack of exercise and improve your overall energy levels.

Sleep disorders

There are over 80 different types of sleep disorders, and more than 50 million people in the United States have one. Sleep disorders can affect your mental and physical health, and they can be caused by a variety of factors, including:

• An underlying medical condition, such as heart disease, asthma, pain, or a nerve condition.
• Mental health conditions, such as depression or anxiety disorder.
• Genetic factors (a mutation).
• Side effects of medication.
• Working night shifts.
• Substance use before bedtime, such as caffeine or alcohol.
• Low levels of certain chemicals or minerals in the brain.

Some common sleep disorders include:

• Insomnia: This is a persistent difficulty falling and staying asleep most nights, resulting in tiredness and irritability. It is thought to affect between 30 to 48% of older adults.
• Obstructive sleep apnea: This involves snoring and moments during sleep when breathing stops, disrupting sleep.
• Restless legs syndrome: This causes an urge to move your legs when you are trying to rest.
• Narcolepsy: This is when you cannot regulate when you fall asleep or how long you stay awake.
• Shift work sleep disorder: This is when you have trouble falling and staying asleep due to your work schedule.
• Delayed sleep phase syndrome: Falling asleep much later than your desired bedtime and struggling to wake up in time for work or school.
• REM sleep behaviour disorder: Acting out dreams during the REM stage of sleep.

If you are experiencing a sleep disorder, there are several treatment options available, including:

• Changing your sleeping routine to promote a regular sleep schedule and proper sleep hygiene.
• Cognitive behavioural therapy.
• Taking medications (such as sleeping pills) or supplements (like melatonin).
• Using a CPAP machine or having a neurostimulator implanted to control sleep apnea.
• Light therapy.

If you are experiencing sleep difficulties, it is important to speak to a healthcare professional, who can recommend treatments based on your situation.

Frequently asked questions