A Guide to Morning Struggles and Health Implications
This blog delves into the details of Dysania, its possible health implications, and practical tips to manage it effectively.
What is dysania?
Dysania refers to the persistent difficulty of getting out of bed in the morning, irrespective of the amount of sleep or feeling of restfulness.
Although a form of sleep inertia, dysania represents a more severe and persistent version of this sleep-related challenge, often stemming from anxiety. (Sleep inertia, also known as “sleep drunkenness,” describes the groggy transitional state between sleep and wakefulness that many of us encounter upon waking in the morning. You are more likely to experience this occurrence if you wake up during deep sleep when you are farthest from full consciousness.)
The crucial distinction between sleep inertia and dysania lies in the fact that, instead of manifesting physical symptoms like brain fog and heaviness in the limbs, dysania frequently serves as a coping mechanism for anxiety. During periods of stress or low mood, individuals may find it difficult to get out of bed due to a reluctance to face the day or confront wakefulness.
Dysania shares a connection with clinomania, characterised by an obsessive longing to stay in bed, often seen as a symptom of conditions like stress and depression. For individuals grappling with dysania and clinomania, there’s no such thing as excessive sleep, leading to significant consequences for their overall quality of life.
How to tell if it’s Dysania or just tiredness
We all experience times when sleep is a struggle or daily activities leave us extra tired. Emotional drains or increased physical activity can make us wish for more time in bed.
But how do you know if it’s more than just feeling tired? Look out for these signs:
- Fatigue and Sluggishness: Are you constantly tired, even with a lighter schedule?
- Anxiety: Do you wake up dreading the day ahead?
- Excessive Sleeping (Hypersomnia): If given the choice, would you sleep all day and prefer staying in bed?
- Lack of interest: Would you rather sleep than engage in activities you usually enjoy?
If these signs persist for over two weeks, it might indicate a larger issue. Reach out to your GP for further discussion.
Managing Dysania: Tips for a better morning routine
- Prioritise good sleep: Ensure a consistent sleep schedule, aiming for 7-9 hours of quality sleep each night.
- Incorporate physical activity: Engage in regular physical exercise to promote overall well-being and combat morning lethargy. Exercise also helps you get more deep sleep, which is good for restoring your body and remembering things. Don’t exercise just before bedtime; it might make you feel more awake for an hour or two because of the extra energy.
- Create a relaxing bedtime routine: Establish calming pre-sleep rituals to signal the body that it’s time to wind down. Use your bedroom only for sleep – try to avoid the temptation to carry out all activities – work, eating, watching TV – in bed as this can significantly hinder your ability to fall asleep effortlessly and reinforces a hesitancy to leave the bed.
- Address Underlying Health Conditions: Seek professional help if health issues like sleep apnea, depression, or insomnia are suspected.
- Expose yourself to natural light: Spend time outdoors in the morning to regulate the sleep-wake cycle and boost wakefulness.
- Practice mindfulness: Practices like meditation, gratitude journaling, or yoga can enhance emotional regulation skills and contribute to an improvement in your mental well-being. Morning yoga is a good way to combine physical exercise with an activity that fosters internal focus rather than jumping straight to your to-do list.
- Sleep space: Don’t forget the importance of having a good bed/mattress and supportive pillows for a restful night’s sleep!
Common health issues leading to Dysania:
Dysania may be associated with various health conditions. There’s no need for concern unless it’s accompanied by other symptoms of these conditions. However, being aware of potential indicators can be beneficial. Here are some other health issues linked to persistent sleep inertia and excessive daytime sleepiness:
- Sleep Apnoea: A disorder characterised by pauses in breathing during sleep, often leading to disrupted sleep patterns and morning fatigue.
- Sleep Deprivation: Lack of sleep over an extended period can contribute to chronic sleep inertia, making it challenging to wake up promptly.
- Chronic Insomnia: Persistent difficulty falling or staying asleep, affecting the overall quality of rest.
- Chronic Fatigue Syndrome (CFS) This is a complex and debilitating medical condition characterized by persistent, unexplained fatigue that doesn’t improve with rest.
- Restless Leg Syndrome: An uncomfortable sensation in the legs leads to difficulty falling asleep and subsequent morning grogginess.
- Anaemia: A reduced red blood cell count can result in fatigue and make exiting the bed a daunting task.
- Major Depressive Disorder: Mental health issues can disrupt sleep patterns and contribute to a desire to stay in bed.
- Bipolar Disorder: Extreme mood swings can impact sleep-wake cycles, potentially leading to morning difficulties.
- Thyroid Disorders: Imbalances in thyroid hormones may affect energy levels and contribute to morning lethargy.
- Heart Disease: Conditions affecting the heart may impact sleep quality and contribute to morning tiredness.
Conclusion:
Understanding dysania is a crucial step towards addressing morning struggles effectively. By identifying potential health issues and incorporating healthy sleep habits, you can enhance your overall well-being and start each day feeling more refreshed and alert. If your sleep issues are persistent, seeking medical advice can provide an accurate medical diagnosis and tailored solutions.