You’ve just enjoyed eight hours of what you believed to be a sound sleep, yet you are still struggling to get out of bed. What gives? Sleep is supposed to energize you and have you feeling refreshed come the morning, yet many of us still have to face the daily struggle of leaving our beds.
Sometimes, it doesn’t really matter how much sleep you get when its quality is lagging (quality over quantity). So, even though you may be clocking in eight hours of bedtime, you still wake up groggy and exhausted.
Here are the common reasons you wake up tired and how you can fix them and boost your energy levels.
10 Reasons You Wake Up Tired Every Morning
You Use Gadgets In Bed
Whether it’s an iPad, Kindle, or your smartphone, bringing technology to the bed can have you feeling tired the morning after. This is because these devices emit blue light that suppresses melatonin – the sleep hormone – and this can mess up your sleep/wake cycle. You may be thinking you are sleeping soundly when in fact, you’re not.
The solution: Stop using any blue light-emitting device up to 90 minutes prior to bed and keep technology out of the bedroom if possible.
You Sleep In the Wrong Position
If you’re waking up in pain, you may be sleeping incorrectly, which not only causes pain but can have you feeling quite tired, too. The hip flexor is the most common injury target during sleep and nearly 57 percent of Americans experience this type of injury when sleeping.
The solution: Sleep with a pillow between the knees and legs in order to keep the hips properly aligned.
If you’re waking up feeling tired and achy, your mattress might be to blame. Over time, mattresses can lose their shape and become lumpy, which can cause body parts to ache during the night. In addition, mattress springs can become weak and sag, creating an uneven surface that can lead to stiffness in the morning.
The solution: Look for a mattress that’s specifically designed to reduce stiffness and provide support for the back, neck, and shoulders. In addition, make sure to try out the mattress before you buy it. Lie down in your natural sleeping position on the mattress and spend at least ten minutes there. If you don’t feel comfortable, keep looking until you find the perfect mattress for you.
Too-Cold or Too-Hot Bedroom
Most people prefer a warm room when they sleep, but being too hot or too cold can actually make it harder to fall or stay asleep. When your body is trying to regulate its temperature, it can be difficult to relax and drift off. As a result, you may find yourself tossing and turning all night long.
The solution: If you’re having trouble sleeping, consider opening a window or turning down the thermostat before you turn in for the night. You may just find that a cooler room is the key to a good night’s rest. The ideal sleep temperature is actually quite cool, around 65 degrees Fahrenheit.
You Have a Bad Pillow
A large pillow that keeps your head propped up and bent is equivalent to walking for eight hours whilst your head is tilted down – painful. Sleeping with your spine out of alignment could be contributing to your daytime fatigue.
The solution: Get a soft pillow with a firm core to ensure your spine stays aligned.
You Grind Your Teeth at Night
If you’re tired in the morning and wake up with a sore jaw or headache, these could be signs of nighttime teeth grinding.
The solution: Speak to your dentist about getting a custom mouth guard or give yourself a massage around the jaw area prior to bed. It could also be a sign that you are stressed out and may need to explore some relaxation techniques.
Consuming Foods that Disrupt Sleep
Heartburn, indigestion, and acid reflux are all common problems that rich, fatty or spicy foods can exacerbate. This can affect the quality and quantity of a person’s sleep. In addition, these foods can also make it difficult to fall asleep in the first place.
The solution: It’s important to be mindful of what you eat before bedtime. Eating a light evening meal or snacks that are easy to digest can help you get a good night’s sleep.
Having Caffeine before Bed
Caffeine is a stimulant that can have significant effects on the human body. When consumed, it increases alertness and wakefulness by stimulating the central nervous system. Drinking caffeine in the evening can make it difficult to fall asleep, as it prevents the body from relaxing.
The solution: Those who enjoy caffeinated drinks or chocolate should avoid consuming them in the hours before bedtime.
You Drink Alcohol Prior to Bed
Although you may feel sleepy after consuming alcohol, this is a false sensation. In fact, boozing before bed can disrupt your REM sleep cycles, meaning you don’t get enough good quality deep sleep. Women are even more susceptible to these effects than men are.
The solution: Cut out the late-night alcohol and opt for warm milk or herbal tea instead to soothe you to sleep, not keep you awake.
Not Getting Enough Exercise
Most people know that exercise is important for overall health, but few realize that it can also promote better sleep. Exercise helps to regulate the body’s circadian rhythms, making it easier to fall asleep and stay asleep through the night. In addition, exercise helps to reduce stress levels, which can be a major cause of sleeplessness.
The solution: Avoid exercising close to bedtime, as the increased alertness may delay sleep. Instead, aim to get your workout in early in the day or in the afternoon.
10 Hacks to Beat Early Morning Fatigue
Fix Your Sleep Schedule
One of the most important things to getting a good night’s sleep is to regulate your circadian rhythm, which is your body’s natural sleep-wake cycle. One way to do this is to go to bed and wake up at around the same time each day. Exposure to sunlight in the morning can also help regulate your circadian rhythm. And regularity is key – sticking to a consistent sleep schedule will translate to better sleep and less fatigue in the morning and throughout the day.
Don’t Hit Snooze — At All
Research has shown that the final half-hour or so of nighttime sleep is crucial to our ability to function well throughout the day. This period of sleep is known as “fragmented sleep,” which helps restore our energy levels and clear our minds after a long day. However, hitting the snooze button can disrupt this vital sleep period, leaving us feeling groggy and unfocused. So if you want to start your day off on the right foot, try to resist the temptation to hit snooze. You’ll be surprised at how much more refreshed you feel!
Wake Yourself Up with Water
Most people know it’s important to stay hydrated, but drinking enough water can be especially important if you’re tired or sluggish. When you’re sleep-deprived, your body isn’t able to adequately regulate its own hydration levels, so it’s important to make an effort to drink more water consciously. Additionally, even mild dehydration can cause fatigue, so if you’re struggling to get through the day, it may be worth checking to see if you’re drinking enough water.
Eat Breakfast, But Avoid Sugary Foods Until Noon
It’s no secret that a good night’s sleep is important for overall health, but did you know that it’s also essential for a productive day? When you sleep, your body rests and repairs itself, and this process is crucial for maintaining physical and mental energy.
That’s why it’s important to eat a hearty breakfast in the morning to give your body the fuel it needs to power through the day. But not just any breakfast will do; it’s important to avoid sugary foods that can cause a quick spike and then crash in blood sugar levels. Instead, choose complex carbohydrates and protein-rich foods that will give you sustained energy throughout the day.
Cut Down on The Caffeine
Caffeine is a stimulant that can help to improve alertness and focus. However, it can also cause side effects like jitteriness, anxiety, and difficulty sleeping. Everyone reacts differently to caffeine, so experimenting is important to see what works for you.
If you find that you feel anxious after drinking coffee or other caffeinated beverages, try limiting your intake. By paying attention to how your body responds to caffeine, you can help to ensure that you’re getting the benefits without the drawbacks.
Stretch Out Your Tired Body
Overnight, during REM sleep, your muscles are literally paralyzed (atonia). This is why stretching when you wake up feels so good – reactivating your muscles releases energy-stimulating endorphins. Endorphins are hormones that interact with opioid receptors in your brain to reduce pain signals and boost pleasure. That’s why spending just a few minutes stretching in the morning can leave you feeling more awake and alert all day long
Splash Your Face with Water
A splash of cold water to the face can help you feel more awake. When you sleep, your body temperature decreases. A blast of cold water wakes you up by signalling a temperature change to your body.
The drop in temperature sends a message to your brain that it is time to wake up. Water also has the benefit of being refreshing and invigorating. A mist of water can help you feel more alert and awake, even if you are struggling to open your eyes. So keep a spray bottle or water mist by your bedside table, so you can lean over and mist yourself without even opening your eyes!
Go Outside to Activate Your Brain
Sunlight exposure increases serotonin levels, a chemical that helps regulate the body’s sleep-wake cycle. In turn, this leads to improved sleep and increased daytime energy. Spending more time in nature is a great way to get more sunlight exposure.
Not only does it provide an opportunity to unplug from technology and recharge, but it also has been shown to improve sleep quality and increase daytime energy levels. So next time you feel tired, take a walk in the park or sit outside in the sun for a bit. You just might find yourself feeling more awake and energized as a result.
Address Your Stress
When stressed, your body goes into “fight or flight” mode, making it difficult to relax and fall asleep. As a result, you may spend less time in deep sleep and wake up feeling groggy and unrested.
Over time, this can lead to fatigue and other health problems. Fortunately, you can take steps to reduce stress and improve your sleep. Exercise, meditation, and relaxation techniques can all help to promote a more restful night’s sleep. This can make you feel more energetic and productive during the day.
Give Yourself Something to Look Forward To
If you’re finding it hard to motivate yourself in the morning, you’re not alone. According to a survey by the National Sleep Foundation, 65 percent of Americans say that they routinely wake up feeling exhausted.
However, there are some simple things that you can do to help fight off fatigue and get your day off to a good start. Sometimes all we need is a little excitement on the horizon to give us an energy boost. So, instead of hitting snooze on your alarm clock, try calling a friend during your morning commute or pre-making a delicious will have you jumping out of bed. By adding a bit of anticipation to your morning routine, you can help yourself feel more awake and energetic.