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How to identify and manage being overtired?

overtired

Do you often think about why you feel overtired at most times? The state of being overtired may mean many things. It might mean that you have not had enough sleep in 24 hours, or you could not get enough sleep over consecutive days for a length of time. For toddlers, infants, and children, overtiredness could result from skipped naps, unrestful sleep, or late bedtime. Whatever be the cause of your overtiredness, it may cause several unwanted symptoms and impact your overall health. Not getting the required amount of daily sleep for your age affects your well-being.

You need to get enough sleep each day to avoid overtiredness and sleep deprivation. A lack of sleep is common among adults, with one in five failing to get enough sleep regularly. You might experience overtiredness after a single day of not enough sleep, or you might have chronic overtiredness because you miss out on required sleep for an extended period. One commonly used term for overtiredness caused by multiple days, weeks, or years of sleep deprivation is sleep debt.

In this blog, I will discuss ways in which you will identify and manage your overtiredness.

What does overtiredness feel like, and how do I identify it?

There are many symptoms of overtiredness, such as:

  • slower processing
  • lack of clear thinking
  • slower reaction times
  • depression
  • anxiety
  • difficulty with long-term and short-term memory
  • sleepiness during the day
  • changes in mood

The symptoms of overtiredness can affect your performance in several daily life activities, from working to driving a car.

Sleep debt may cause other symptoms and complications, such as:

  • obesity and weight gain
  • memory loss
  • conditions such as heart disease and diabetes

What are the symptoms of overtiredness in children and babies?

The signs of overtiredness in toddlers, children, and infants could be more acute than in adults because they need more sleep each day. That is because toddlers and infants are developing at rapid speed, both mentally and physically. Going to bed later than usual or missing a nap may result in overtiredness. Waking up several times throughout the night and unrestful sleep can also lead to overtiredness. This is also sometimes known as broken sleep.

Some symptoms of overtiredness in toddlers, infants, and children are:

  • difficulty concentrating
  • difficulty with emotion control
  • fatigue
  • irritability
  • daytime tiredness

Why is it difficult for me to fall asleep when I am overtired?

Your body is programmed to get a certain amount of sleep and does not correctly function when you are overtired. The symptoms of overtiredness may lead to many changes in your mental state, thereby making it more difficult to fall asleep. Sleep deprivation also changes your body chemistry. Sleep deprivation makes it difficult for your body to identify sleepiness. According to a study, people who slept for five to seven hours nightly for several weeks did not get sleepier over time, even though their mental capacity was significantly impacted.

Circadian rhythm is the indicator of your body that sets your bedtime, and it promotes a healthy sleep cycle. Overtiredness can result in this internal function not working properly, making it harder for your body to fall asleep.

How do I fall asleep when I am overtired?

Following are a few ways that will help you fall asleep when you are overtired:

  • Relax before bedtime by taking a warm bath, reading a magazine (not one on a screen) or a print book, or listening to light music.
  • Avoid screens and other distractions before bedtime.
  • Make sure the temperature of your room is comfortable and that you are not too cold or hot.
  • Avoid eating less than two hours before trying to fall asleep.
  • Sleep in a dark and quiet space conducive to sleep.

How do I prevent feeling overtired?

Preventing overtiredness starts with maintaining a healthy sleep schedule that permits a whole night’s rest every day. Firstly, you must try to get the same amount of sleep every night, if possible. You should avoid consuming caffeine four hours before bedtime, at least. Catch up on your sleep debt by adding extra hours to your sleep, if needed, but not too much, which could make it difficult to fall asleep the next night. You must avoid exercising four hours before bedtime. Create a bedtime routine for yourself that does not include screens.

When should I seek help?

If you often feel overtired and do not understand why you can have a condition known as sleep apnea. You must discuss suspected sleep problems with your doctor to determine the necessary course of action. If your doctor feels that you have a sleep problem, they can refer you to a specialist.

The takeaway from this blog

Overtiredness may cause difficulties in cognitive functioning and also cause physical problems over time. You should avoid becoming overtired by promoting healthy sleeping habits, no matter your age. You must make sure that you are getting enough sleep daily to prevent sleep debt or chronic overtiredness.

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