Do you ever wonder why you wake up feeling exhausted, even if you are sleeping for seven to eight hours straight?
Are you waking up tired and spending all morning, sometimes all day, struggling to shake off that grogginess?
Even though you are following the “golden rule” of sleep, why do you still feel so out of sorts?
While it is not unusual to feel groggy in the morning on occasion, this should not be happening daily. If you are waking up tired and drained quite frequently, then there may be something else at play.
Let’s take a look into a couple of reasons why you may be unrested in the morning and why you cannot feel refreshed.
Possible Reasons Why You Are Waking Up Tired
1. Sleep Inertia
Do you ever wake up and feel like your brain may still be dozing off somewhere? This is what sleep inertia means. It is the foggy and sluggish state that a person experiences when they are suddenly woken up from a deep sleep.
At this time, you may go through the following things.
Foggy and out of it
Struggle to pay attention to the tasks at hand
Making poor decisions, such as hitting that snooze button
Having difficulty focusing
Simply put, sleep inertia is much like your brain snoozing your alarm, even though you are technically wide awake!
2. Poor Sleep Hygiene
Poor sleep habits can have you tossing and turning all night, thus leading to you waking up tired. Some common culprits of poor sleep practices include those listed below.
Taking long power naps
Not maintaining a regular wake-up and bedtime routine
Scrolling through your phone or using a screen right before bed
Trying to sleep in a room that is noisy, too hot, or bright
Using an uncomfortable pillow or mattress
3. Poor Dietary and Lifestyle Practices
Beyond sleep inertia and hygiene, several dietary and lifestyle practices could mess with your sleep and leave you waking up tired. Here is what may be going on.
While regular sleep is recommended for a night of peaceful sleep, doing intense workouts too close to your bedtime could delay sleep and keep you wired for hours.
Waking up to use the restroom several times throughout the night could cause you to feel drained in the morning. This could either be a health issue or a likely result of you consuming too much liquid before bed.
Fatty or spicy meals for dinner could cause indigestion and make it difficult for you to sleep well.
If you have a caffeinated drink close to your bedtime, you may experience a buzz in your brain throughout the night.
Now that you know what might be causing those tired mornings, it is time to arm yourself with some tips and tricks to help you wake up feeling refreshed and ready to take on the day!
No more restless nights
Tips To Wake Up Refreshed And Rested
1. Create And Follow A Healthy Sleep Schedule
Try not to spend more than eight hours in bed. Most adults should indeed sleep for at least seven hours to feel rested and anything beyond eight is not crucial to your health. It is also recommended that you go to sleep and wake up at the same time every day, even if it is the weekend. This consistency will aid in regulating the natural sleep cycle that your body is following.
Moreover, if you are still wide awake after trying to sleep for 20 minutes, do not just keep lying there. Get up and try to do something relaxing, like listening to music or reading. Stick to doing something that can help you sleep, and hopefully, your body will take the hint!
2. Focus On What You Are Eating And Drinking
Try not to go to sleep when you are either hungry or have eaten too much. Heavy meals too close to your bedtime can leave you feeling wide awake and uncomfortable.
In addition, it is up to you to be mindful of caffeine and nicotine at night. The buzz from both these things can last for hours, preventing you from drifting off to dreamland.
3. Ensure A Peaceful Environment For Sleep
You can also create a sleep-friendly environment to ensure you wake up well-rested the next day. This would entail keeping your room dark, quiet, and cool. Remember, too much light can make it difficult for you to fall asleep, so try and avoid screens as much as possible close to your bedtime.
Feel free to get some earplugs and room-darkening shades to set the mood for a restful night. It is also possible to wind down with a couple of calming activities before bed, such as practicing relaxation techniques or taking a warm bath. This signals to your body that you are ready to get those z’s in for the night.
4. Limit Naps During The Day
If you turn in for too long during the day, you may have trouble dozing off at night. However, if you do want to get some sleep in while it is still light out, try to sleep for no more than an hour at a time. It is also important to make sure that you take such naps close to noon and not later in the day.
After all, it is important to go out and get some sun while it is still day out.
5. Indulge In Daily Physical Activity
You may not be aware of this fact, but daily activity is another way to prevent yourself from waking up tired. But while you are at it, try not to tire yourself out with high-stress workouts close to your bedtime, as this can leave you feeling wired and pumped.
6. Develop a Relaxing Bedtime Routine
Establishing a calming pre-sleep ritual can help you leave the day’s stresses behind and prepare for restful sleep. Consider writing down your thoughts or any worries before bed to clear your mind. Engaging in relaxing activities like reading, gentle stretching, or taking a warm bath can also signal to your body that it’s time to wind down. Avoid screen time and work-related tasks close to bedtime, focusing instead on relaxation techniques to ease into sleep.
Conclusion
Come hell or high water, the fact of the matter is that you should sleep for at least seven to eight hours of sleep. We all have nights when we lie there tossing and turning, unable to get some shut-eye.
But if the issue persists, be sure to follow the tips given above, so you can wake up feeling rested and refreshed the next day!
