Advertising
Advertising

Why You Keep Waking Up in the Middle of the Night (And How to Fix It)

Why You Keep Waking Up in the Middle of the Night (And How to Fix It)

Why is a good night of sleep so hard to achieve?

A bad night of sleep is cumulative. The side effects of a poor night of sleep carry over into the entire day leaving your brain running off fumes feeling fatigued, unable to focus and unproductive. It’s frustrating trying to get tasks done when your brain is screaming at you to just fall flat onto your desk and just “take 5.”

If you’re someone who finds themselves waking up at odd hours of the night with difficulty getting back to sleep or waking up not feeling refreshed and energized, then listen up because these next sections are for you.

In this article, we’re going to dive into some of the most common reasons why you’re not getting a good night of sleep and what you can start doing about it.

Is it normal to wake up in the middle of the night?

Shouldn’t we always sleep eight hours straight through the night?

It’s actually not uncommon for someone to wake up in the middle of the night, even 3-4 times a night. The normal human cycle of sleep is roughly every 90-120 minutes. According to Dr. Michael Breus, a sleep expert, most people will go through three to four “cycles” of sleep per night.

Towards the end of each cycle, sleep is less deep and you have a higher likelihood of being woken up. Sometimes we are unaware that we are even awake because we just fall right back to sleep, which is normal. This may be the main reason why many people rarely have true uninterrupted eight hours of sleep.

This becomes a problem when we have difficulty getting back to sleep. If you find yourself waking up in the middle of the night and unable to get back to sleep, it could be a sign of an issue that may need to be addressed.

Waking up at the same time every night?

If you find yourself waking up at nearly the same time every single night, don’t panic. This may actually be a sign of a healthy and dependable sleep cycle. Many people tend to find they most commonly wake up in between cycles roughly 4-6 hours from when they went to bed.

This infographic illustrates what parts of your body maybe unhealthy based on the time you wake up at night:[1]

Advertising

    If you find yourself waking up in the middle of the night with consistent difficulty getting back to sleep, this could be a warning signal that you may need to make a change to your sleep habits using some of the strategies below.

    Why am I waking up in the middle of the night? (And ways to tackle it)

    There are several reasons that may be the cause of why you are waking up in the middle of the night. Let’s take a look at the top 5 most common reasons why:

    1. You’re taking your stress to bed

    Maybe you had a rough day at the office or have other form of stress. Stress doesn’t take a rest when you do. Often times, stress travels with you back to your home and eventually into your sleep unless you deal with it. If you don’t properly handle your stress, you end up lying in bed mulling over your stress for hours, whether you are consciously aware of this happening or not.

    Have you ever found yourself in bed trying to sleep, only to be still thinking about the argument you had or the meeting that you wish went better?

    Our brain tends to ruminate over our stress and it can end up keeping us from deep sleep because of it or it wakes us up in the middle of the night. When you mull over your stress, you are subtly keeping your brains in a state of “fight-or-flight”. When your brain is in a fight-or-flight mode, it has an extremely tough time falling asleep.

    What to do?

    If you find yourself taking your stress to bed or waking up in the middle of the night stressed, a simple strategy to practice is box-breathing. Box-breathing is a powerful strategy that helps calm the stress signals in your brain so that it can begin to fall asleep and stay asleep.

    It’s a modern spin on “counting sheep.” With box breathing, you will count the same time on your inhale, hold at the top, exhale and hold at the bottom. It will look something like this: (you will be in bed for this)

    • Inhale for 4 seconds
    • Hold at the top of the inhale for 4 seconds
    • Exhale for 4 seconds
    • Hold at the bottom of the exhale for 4 seconds.

    This simple strategy can help you release stress from the day so that you can step into a great night of deep sleep.

    2. Bad sleep foods

    A critical hormone in regulating sleep that you may be familiar with is a hormone called melatonin. Melatonin levels rise in your body roughly 2 hours before bedtime, triggering tiredness and sleepiness, then lowers throughout the night until you wake up.

    It’s important to know that melatonin is conversely related to cortisol, your body’s stress hormone. So as melatonin goes up, cortisol goes down and we sleep. As melatonin goes down and cortisol goes up, we wake up.

    Advertising

    Having too much cortisol in our body, especially as we get towards the end of the day, can have a negative impact on our sleep and can keep us waking up in the middle of the night when we really should be sleeping.

    You may be surprised to find there are many everyday foods that we are eating that are triggering a stress response in our brain by creating inflammation. Our brain is extremely sensitive to inflammation and inflammation will leave the brain more sensitive to stress.

    Some of the tops foods that may be wrecking your sleep could be:

    • Trans-Fat – Trans-Fat is a highly processed and highly inflammatory fat source that you should avoid at all costs if you want a good night sleep.
    • Highly processed vegetable oils – Oils like Safflower, Palm, and Canola oil have a few issues. First, they typically oxidize extremely quickly. Oxiditation is a form of “rusting” in fats. When these oils get heated, they “rust” very quickly which creates an inflammatory response in the body. Second, these oils are typically loaded with toxins from their processing which also makes them very inflammatory.
    • Fruit juices and yogurts – These are typically marketed as healthy foods but in reality, they are full of sugar which can disrupt healthy sleep.
    • Alcohol  – Alcohol has been seen as a way to calm down after a long day and many believe it helps them get a good night sleep. It turns out that alcohol actually does more harm than good. Alcohol has been shown to increase wakefulness during the second half of sleep and also increases cortisol levels.[2]

    What to do?

    Make sure to get rid of these foods especially before bed to avoid any interruptions in your sleep.

    3. Electronics before bed

    Our modern technology has made accessing our favorite social media, movies and T.V. episodes available at arms reach 24 hours a day. It turns out that this advancement in technology may be negatively impacting our brain’s ability to sleep optimally.

    Light from LED screens like your smartphone, computer and television has a high density of blue spectrum light.

    Your brain is very familiar with blue light. It’s most familiar with blue light around noon when the sun emits the most amount of blue light. Blue light is an important spectrum of light that helps our brains determine what time of day it is.

    When blue light is highest around noon, it helps the brain calibrate it’s circadian rhythm to the correct time of day so that we’ll be ready for bed at the appropriate time in the evening.

    Getting blue light from your smartphones or T.V. before bed can unknowingly be triggering your brain to think it’s actually earlier in the day than it truly is, which can inadvertently be affecting your circadian rhythm and optimal sleep.

    What to do?

    Advertising

    Avoid all electronics use at least an hour before bedtime to avoid unnatural blue light and allow your brain to start to calm down so you can get great sleep.

    4. Working until bedtime

    You only have 24 hours in a day so you want to maximize it. Sometimes that means working late into the night. As soon as you shut down your computer or finish the call, you hop into bed, hoping to get some reprieve and recovery from the day.

    When the brain is actively engaged in mental activities or work, the brain is typically generating “beta” brain waves. Brain waves are what keep us focused and alert to the task at hand, but unfortunately being alert and focused does not lead to great sleep. It takes time for the brain to transition from an alert phase to the rest phase.

    What to do?

    The key is to give the brain a “cue” that work is over and it’s time to make a switch to a relaxed state so that we can begin the process to unwind and eventually sleep.

    Some cues you can use to tell your brain it’s time to unwind are:

    • Shut everything off and begin to take 20 slow deep breathes.
    • Read a fiction book.
    • Take a hot shower.
    • Watch an episode of your favorite show, just make sure it’s at least an hour until you go to bed.
    • Play some relaxing music

    Use whatever works best for you but the key is to stay consistent. The more consistent you are with your cues, the better the brain gets at making the transition from work to relaxation.

    5. Not making a sleep routine

    Your brain loves routine. There’s a saying in neuroscience that says “The Brain Wires The Way It Fires,” meaning the more the brain engages in the same activity or habit, the more wiring the brain lays down make it easier and simpler for the brain to accomplish.

    When it comes to getting great sleep, having a “sleep routine” is crucial to helping the brain relax from the day and begin to set the stage for a great night sleep.

    Think about the last time you went to workout, did you arrive at the gym and immediately start throwing weights around or start running? Of course not. You warmed up (hopefully) and got your body prepared to workout.

    Think of your sleep routine as a warm-up for your brain to get ready for sleep. The only difference is that the more you “warm-up” with your sleep routine, the better the brain gets.

    Advertising

    What to do?

    The best way to get started is to set a specific time every night, typically an hour before bedtime, where you’ll commit to shutting down work and electronics to transition into your sleep routine. Whatever routine you chose, make sure to stick to it for a few weeks to give your brain time to adapt to the new schedule.

    If you’re looking for a good night routine to follow, here it is: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

    Your blueprint for “lights out” sleep

    If you want to be able to stay productive and have incredible amounts of energy, you’re going to need great quality sleep.

    Not sure where to get started?

    Here’s your blueprint to help you get an amazing night of sleep and keep you from waking up in the middle of the night.

    1. Create a great sleep routine and stick to it.
    2. Write down everything you need to do the next day so you can get it off your mind and let your brain relax.
    3. Avoid the sleep trouble foods, especially before bedtime.
    4. Turn your TV, phone and computer off before bed.
    5. Stop working at least an hour before bedtime to allow your brain to make the transition to get ready for bed.
    6. Get to bed at a good time.

    These strategies will help you not only get a great night of sleep but will also help keep you from waking up in the middle of the night restless and unable to get back to sleep.

    Sleep well, my friends!

    Featured photo credit: Unsplash via unsplash.com

    Reference

    More by this author

    Dr Brady Salcido

    Dr Brady is a Doctor, Podcast Host, and Brain Optimization Expert sharing how you can use your lifestyle to upgrade your life.

    Need Journal Inspiration? 15 Journal Ideas to Kickstart Top 9 Foods for Incredible Brain Health And Brain Power What Foods Have the Most Brain Vitamins for Enhanced Mental Strength Why You Keep Waking Up in the Middle of the Night (And How to Fix It) Stress and meditation Anxiety Help Through Meditation: How the ‘Here and Now’ Enhances Your Life

    Trending in Restore Energy

    1 Reasons of Insomnia and How to Combat It (The Complete Guide) 2 20 Best Guided Meditations for Sleep and Insomnia 3 13 Essential Self-Care Tips for Busy People 4 How to Achieve a Realistic Work Life Balance 5 How to Relax, Unwind and Reduce Stress

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on March 30, 2020

    Why You’re Feeling Tired All the Time (And What to Do About It)

    Why You’re Feeling Tired All the Time (And What to Do About It)

    Feeling tired all the time?

    Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

    I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

    Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

    If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

    In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

    What Happens When You’re Too Tired

    If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

    Here are some common examples of what happens when you’re feeling tired:[3]

    • You may have trouble focusing because memory and learning functions may be impaired within your brain.
    • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
    • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
    • You may find it more difficult to exercise or to perform any type of athletic activity.
    • Your immune system may weaken causing you to pick up infections more easily.
    • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
    • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

    Are you saying that feeling tired can make me overweight?

    Unfortunately, yes!

    Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

    Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

    Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

    Why Are you Feeling Tired All the Time?

    Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

    Here’s a quick overview of each root cause of feeling tired all of the time:

    1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
    2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
    3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

    The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

    It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

    Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

    Feeling Tired vs Being Fatigued

    If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

    Advertising

    Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

    Tiredness is primarily about lack of sleep.

    But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

    Symptoms of fatigue include:

    • Difficulty concentrating
    • Low stamina
    • Difficulty sleeping
    • Anxiety
    • Low motivation

    These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

    Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

    How Much Sleep Is Enough?

    The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

    Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

    So, quantity and quality do matter when it comes to sleep.

    The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

    Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

    Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

    If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

    And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

    It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

    4 Simple Changes to Reduce Fatigue

    Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

    1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
    2. Exercising regularly
    3. Using stressbusters
    4. Creating a bedtime routine to sleep better

    So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

    After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

    In addition, I lost two inches off my waist and looked and felt better than ever.

    Advertising

    I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

    Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

    • L is for Lifestyle and means living healthy including getting enough sleep.
    • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
    • A is for Attitude and means thinking positive and reducing stress whenever possible.
    • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

    The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

    And yes, there does seem to be an important correlation between being lean and feeling rested.

    But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

    L — Living Healthy

    Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

    So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

    In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

    As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

    Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

    1. Unplug

    Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

    So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

    2. Unwind

    Do something to relax.

    Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

    3. Get Comfortable

    Ensure your bed is comfortable and your room is set up for sleep.

    Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

    Also, it’s ideal if your bedroom is dark and there is no noise.

    Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

    If your mind is still active, write a to-do list to help you fall asleep faster.[7]

    Advertising

    Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

    This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

    E — Exercise

    Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

    That’s what happened in my case.

    But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

    As part of my lifestyle upgrade, I knew I needed to move more.

    My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

    That made sense to me.

    So, I decided to swim.

    I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

    Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

    Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

    So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

    If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

    A — Attitude

    Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

    When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

    Do you want to know what that master stress-busting technique was?

    Breathing.

    But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

    Advertising

    Here’s how you do “Long-Exhale Breathing”:

    1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
    2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
    3. Hold your breath while you count to 7 mentally and enjoy the stillness
    4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
    5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
    6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

    This type of “long-exhale breathing” is scientifically proven to reduce stress.

    When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

    Plus, this is a great technique for helping you get to sleep, too.

    N — Nutrition

    Diet is vital for beating fatigue – after all, food is your main source of energy.

    If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

    Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

    For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

    Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

    Here’re 9 simple diet swaps you can make today:

    1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
    2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
    3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
    4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
    5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
    6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
    7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
    8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
    9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

    Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

    That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

    Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

    The Bottom Line

    If you are tired of feeling tired, then there is tremendous hope.

    If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

    If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

    • Enough High-Quality Sleep with Bedtime Routine
    • Regular Exercise You Love
    • Stress Reduction with Long-Exhale Breathing
    • Fatigue-Reducing Diet

    Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

    More Tips to Help You Rest Better

    Featured photo credit: Cris Saur via unsplash.com

    Reference

    [1] YouGov: Two-fifths of Americans are tired most of the week
    [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
    [3] The New York Times: Why Are We So Freaking Tired?
    [4] Mayo Clinic: Chronic fatigue syndrome
    [5] Mayo Clinic: Lack of sleep: Can it make you sick?
    [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
    [7] American Psychological Association: Getting a Good Night’s Sleep
    [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

    Read Next