Too tired barely the day over? The feeling of take a nose dive from 6 p.m. ? And the long restorative nights don’t do anything about it? The problem is to be found elsewhere!
I’m (too) tired in the evening, is that normal?
When you have to get up every day at 4 a.m., it’s better to go to bed early. On the other hand, if we have the possibility of sleeping a little later without succeeding, it is often because of a phase advance: between the changes of rhythm linked to teleworking, the lack of stimulating activities and the stress, our internal clock is totally out of order…
By holding a sleep diary over at least 15 days, with the times of getting up, going to bed and the level of fatigue on waking. The good idea: complete the Horne and Östberg questionnaire (on the website reseau-morphee.fr, section Sleep and its disorders/Which sleeper are you?) in order to discover our chronotype (go to bed early or go to bed late) and better identify our needs.
Not easy to reset. We struggle not to go to bed before feeling the sleep signals (itchy eyes, closing eyelids, yawning…) and only if we’ve been up for more than 17 hours. If the alarm clock rings at 7 a.m., the objective is therefore to hold out until midnight, at least long enough to reset (we can go back to 8-9 a.m. nights if necessary as soon as we have found our rhythm ). To avoid sinking, we stimulate ourselves thanks to an activity that works the body and the spirit: restaurant, outings, family games, etc. In the morning, we take advantage of the outside light to go for a walk or a jog, which will help resynchronize our internal clock. And we put everything on regularity, getting up every day at the same time (within an hour, no more), including weekends.
Thank you to Dr Éric Lorrain, general practitioner phytotherapist, author of La Phyto, ma médecine au naturel (ed. Dunod), and to Pr Pierre Philip, head of the University Department of Sleep Medicine at the Bordeaux University Hospital, author of Relearn to sleep for be in good health (ed. Albin Michel).
Read also:
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How to avoid having slack during the day?
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Sleep: these 8 mistakes that prevent you from sleeping well