A condition known as Dysania (or, more commonly, can't get out of bed syndrome) affects millions of people worldwide each year. If you have Dysania, you may struggle to get up in the morning and are generally exhausted during the day without any real reason.
Whether it's due to stress, anxiety, depression, or some other factor, this condition can significantly impact your daily life and relationships with others if not appropriately treated. Here's what you need to know about Dysania, how it works, and how to treat it.
What is Dysania?
Dysania refers to any extreme mental and physical lethargy that makes getting out of bed nearly impossible. It may feel similar to depression, but unlike depression which stems from an imbalance in neurotransmitters (the chemicals that your brain uses to communicate with your body), your state of mind may be sound. Instead, Dysania could stem from chronic sleep deprivation or a lack of motivation.
Common Signs-How to Recognize Dysania?
Feeling like you are trapped under something heavy. Overwhelming fatigue keeps you from getting out of bed and moving. A feeling like your mind is hazy or foggy, preventing you from being able to think clearly or focus on anything, is a common sign of Dysania.
- Mental health issues like depression can also cause Dysania, so it's important to be mindful of how your mental state might affect your ability to get out of bed in the morning and start your day.
- If you're experiencing Dysania, it can be nearly impossible to get out of bed. In addition to extreme fatigue, people with Dysania may experience other symptoms like trouble concentrating, confusion and disorientation, difficulty making decisions, and even delusions or hallucinations.
Dysania vs Tiredness
There are plenty of people who wake up and feel like staying in bed. But for those experiencing Dysania, that feeling is overwhelming—so overwhelming that you have a hard time thinking about anything else. It's even harder to get out of bed than if you feel tired.
Other physical or mental health issues can also accompany Dysania. Still, sufferers who aren't fully aware of what they're dealing with might quickly dismiss their experience as laziness.
A Sign of Another Problem?
Dysania can be a symptom of many medical conditions; here are some other conditions that might cause Dysania, including:
- Chronic fatigue syndrome (CFS)
- Thyroid disorders
- Heart disease
The best way to tell if Dysania is a symptom of another problem is to visit your doctor or health care provider, who can diagnose and treat whatever underlying condition might be causing it.
In some cases, Dysania may go away on its own once you treat an underlying condition, but in other cases, it may continue even after treatment has begun.
If you're experiencing Dysania, it can lead to depression and other mental health issues without proper treatment. A study in the National Library of medicine found that people with major depressive disorder were twice as likely to have Dysania as those who weren't depressed.
The study also found that people with mild cognitive impairment had a higher prevalence of Dysania than healthy adults or those with Alzheimer's disease or dementia. If you think you might be suffering from Dysania, see your doctor for an evaluation.
Ways to Manage Your Symptoms- What Can You Do to Prevent It?
Treating your underlying depression or anxiety can help you feel more like yourself again. You may also benefit from lifestyle changes, such as eating a healthy diet and exercising regularly.
However, if you're struggling with Dysania, these lifestyle changes alone may not be enough to improve your symptoms. It's important to discuss possible treatment options with your doctor or mental health professional.
#1. Follow a schedule:
If you're having trouble getting out of bed in the morning, try setting the alarm for a specific time every day. Make sure to get up at that time, even if you don't feel like it. This can help train your body to wake up at certain times and eventually become easier than forcing yourself out of bed when you don't want to get up.
#2. Avoid caffeine, alcohol, and nicotine:
Caffeine, alcohol, and nicotine can all make it harder to fall asleep at night or stay asleep through the night. Try to avoid these substances for a few hours before bedtime if you're having trouble sleeping.
#3. Exercise regularly:
Regular exercise has been shown to improve sleep quality in many people who have insomnia or other sleep disorders. It may also help improve your mood and reduce anxiety or stress, which can affect your ability to fall asleep at night.
#4. Create a relaxing bedtime routine:
Having a relaxing bedtime routine can help you wind down before going to bed, making it easier to fall asleep at night. You might want to read a book, listen to music, or take a warm bath before bed.
#5. Keep your bedroom dark and cool:
Bright lights and excessive noise levels in your bedroom can make it harder for you to fall asleep at night. Make sure that your room is completely dark when you go to bed, and try using a fan or white-noise machine if there are too many sounds in your environment.
#6. Practice relaxation techniques:
Relaxation techniques like deep breathing, progressive muscle relaxation, or meditation can help reduce stress and anxiety—both of which may be keeping you awake at night.
#7. Don't force yourself to sleep:
If you're having trouble falling asleep at night, don't force yourself to stay in bed if you don't want to be there. Instead, get up and do something relaxing until you feel tired again.
#8. Use your bed only for sleep:
Don't use your bed for anything other than sleep and sex. This can help you associate your bed with relaxing activities, making it easier to fall asleep at night. You might also want to avoid eating in bed or watching TV, as these activities can make it harder to fall asleep at night.
#9. Avoid naps during the day:
Napping can disrupt your body's natural sleep cycle and make it more difficult for you to fall asleep at night. If you need a nap, try taking one early in the afternoon instead of late in the day so that it doesn't interfere with your nighttime sleep schedule.
#10. Don't fight your body's natural sleep cycle:
Your body has a natural sleep cycle that lasts about 90 minutes, and it's important to go with it rather than fight it. If you stay up later than usual one night, try going to bed earlier than usual for a few days afterward so that your body can get back on track.
While you might not know what Dysania is, you likely know how it feels. If getting out of bed in the morning and staying motivated throughout your day is a problem, start trying these techniques to beat Dysania.
And remember, if things get too complicated or you feel like giving up on life altogether, seek help from a professional on The Wellness Corner immediately. It's never too late to turn things around.