Your body repairs itself during sleep, which means that you should feel fresh when you wake up in the morning. However, many people complain about having tired legs in the morning, which could indicate a number of problems. It could be because you are not getting enough sleep and rest or it could be a symptom of Seasonal Affecting Disorder or Fibromyalgia. Many people who experience tired and achy legs usually do not require any treatment – the problem affects them for a while and then goes away on its own. Let's find out more about the issue.
Why You Get Tired Legs in the Morning?
So many factors contribute to a feeling of tired, achy legs in the morning. It could simply be because you have been sitting or standing for extended hours. Here are some possible causes of experiencing pain and tiredness in your legs in the morning.
You are not getting enough sleep
This is probably the most common reason of having tired legs in the morning. It means that your body is not getting enough time to repair any damage caused to tissues and cells during the day.
You have poor blood circulation
Sitting at a desk for extended hours could limit blood circulation to your legs. This makes your legs feel tired and achy, and when the circulation does not improve during sleep, you wake up with the same feeling in the morning.
You have varicose veins
These are actually damaged veins that find it difficult to pump blood from your legs back to your heart. These veins have to work harder, which may even result in a buildup of toxins and blood in the area, causing tired, achy feeling in the legs.
You put too much strain your legs
If you exercise hard during the day or your job involves hours of standing or walking, you are putting a little too much of strain on your legs. This strain and pressure can make you wake up with tired legs in the morning.
You do not have sufficient oxygen in your system
This could be due to a breathing problem, such as sinus problems, allergies, sleep apnea, and upper respiratory infection. You may also experience the same issue when you deficient in iron. In fact, an iron deficiency can lead to a condition called restless leg syndrome, which affects you during bedtime. Along with having restless legs, your legs may have a crawling or itching sensation as well. Stretching your legs or walking around for a few minutes may offer some temporary relief.
You are deficient in Vitamin-D
A vitamin-D deficiency can make your legs feel weak and tired. You may not have enough vitamin-D because of your limited exposure to sunlight. You can take vitamin-D in a supplement form or you can get it from dietary sources, such as milk, fatty fish, cereals, and more. It is important to get at least 200IUs of vitamin-D a day. Be sure to talk to your doctor before taking any supplement to raise your levels of vitamin-D.
You are overeating
What it means is that you are likely to have tired legs in the morning if you overeat and are obese. When you put on some extra pounds, it is natural to put more pressure on your legs that will create a feeling of heaviness. Being overweight can also put stress on cartilage between bones, which could increase your risk of osteoarthritis and arthritis.
What to Do
It is important to identify the underlying cause first to treat your tired legs in the morning. Here are a few steps that may help make things better:
- Keep your legs elevated during sleep. You can do it by keeping a cushion under your feet. Slight elevation can work wonders to improve blood circulation in your legs, which in turn may help reduce the feeling of tiredness in your legs.
- Massage your legs to reduce tiredness. This really helps if your job involves hours of standing or walking. This helps relax your muscles and improves blood circulation to your legs at the same time.
- Consider drinking a cup of warm water with some lemon juice and honey added to it. This provides you with some energy and alleviates any pain or tiredness you may be feeling in your legs.
- Regular exercise also helps improve blood circulation to your legs. It also makes your leg muscles stronger, which in turn will help them pump blood with ease.
- Try ways to improve circulation before going to sleep. People who have an active lifestyle will find it relaxing for their legs, while those with a sedentary lifestyle are less likely to wake up with tired legs in the morning if they boost circulation before bed. You can do it by massaging your legs. Stretching your body a little or doing some yoga can also help improve flow of blood to your legs.
- Stay away from smoking. If you are a smoker, you may consider quitting right now. Smoking leads to hypoxia, which means that the organs and tissues in your body do not get enough oxygen. Quitting will improve oxygen levels in your body and make you feel better when you wake up in the morning.
- Increase your intake of water. You have to pay attention to hydration because it is essential for all bodily functions. Besides drinking water, you can also include green tea and other herbal beverages in your diet.
- Pay attention to your diet to avoid a deficiency of vitamins and minerals. You should include plenty of green, leafy veggies in your die t – some good options are spinach, kale, and broccoli. Also, include nuts, seeds, and a variety of fruits in your diet to get a wide range of nutrients. It may also help to take a multivitamin supplement, but do not take it in place of a healthy diet. Also, talk to your doctor before taking any supplements.
- Include certain foods in your diet that improve blood circulation. Some good options are fish and ginger. At the same time, you should avoid inflammatory foods, such as caffeine, refined sugar, and alcohol.