Written By: Debjani Arora | Updated: February 22, 2017, 5:20 PM
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Do you wake up feeling sleepy and lethargic even after ten hours of sleep? If this is how you wake up every day, then don't dismiss this as mere laziness. All the yawning and tiredness may be your body's way of telling you that all is not well. If you exhibit any of these 10 signs, it may be an indication that you are not getting enough ZZZs. The last sign is quite a shocker!
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You are hungry all the time: If you have your favourite fast food joint on speed dial and are ordering in throughout the day unable to feel satiated, chances are you haven't got enough sleep. A study published in the Journal of Sleep Research showed that sleep loss associated with activation of the stress system leads to increased hunger and hormonal changes that may lead to increased consumption of comfort food [1].
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You are gaining weight: If you are gaining weight for no rhyme or reason, check how much sleep you are getting. Lack of sleep increases ghrelin, a hormone that promotes hunger. If you eat to satiate your taste buds and don't indulge in any calorie-burning activity, you can easily become obese [2].
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You wake up too often for loo breaks: Those who are pregnant or have enlarged prostate tend to urinate more frequently throughout the night. This results in waking up every now and then which doesn't result in proper, peaceful sleep.
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You fall asleep early in the morning: If it is stress-induced sleeplessness which keeps you awake at night chances are you might fall asleep early in the morning to complete your sleep quota. This happens to many professionals who are in a high-stress job.
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You wake up early: One reason for waking up early in the morning even before your alarm rings could be because the circadian rhythm has started to deteriorate. This happens mostly with age-related insomnia where night-time sleep becomes fragmented and you wake up early in the morning feeling fatigued [3].
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Your productivity has hit an all-time low: Working on your presentation till midnight might not yield results the next morning. Studies show that sleep deprivation at night affects one's cognitive functions that influence attention and hamper vigilance [4]. This is more prominent in the younger generation. Lack of sleep can lead to lower averages, increased risk of academic failure, compromised learning, impaired mood and increased risk of motor vehicle accidents [5].
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Working towards losing weight, abstaining from alcohol before bed, changing sleeping positions, etc., can significantly help promote better airflow. Continuous Positive Airway Pressure therapy (CPAP) is recommended to treat OSA in severe conditions. In this, a mask is worn by the person over the mouth and nose while sleeping for the constant supply of air stream required to keep the airways open.
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You wake up with a headache: Early morning chronic headaches can also be a sign. Lack of sleep, fragmented sleep or suffering from a sleep disorder could be a reason for these headaches [6].
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Your sex life has gone for a toss: Yes, if you don’t get enough sleep, there are chances you won’t be able to keep your partner happy in bed. This is especially true for men. In men, hormonal changes in testosterone that occur with obstructive sleep apnea and other conditions of chronic sleep deprivation adversely affect sexual life. Sleep loss reduces testosterone levels in males causing sexual dysfunction [8].
