Feeling tired even after waking up happens every so often to most people. For some, it is a consistent struggle to wake up and get out of bed in the mornings. That feeling of being tired will often continue throughout the day. There are many causes that can contribute to the tired feeling you have after waking up. These reasons can help explain why you might be waking up feeling more tired than you did before going to bed. Despite this, there are ways you can prevent this tired feeling from recurring. Here are some reasons that you may be feeling tired and things you can do to help:
Sleep Hygiene
The National Sleep Foundation defines sleep hygiene as the practices and habits that are necessary to achieve a good quality sleep and have energy throughout the following day. Sleep hygiene has to do with both your sleep environment and the sleep habits that you form. It ultimately determines the quality of sleep you will achieve and impacts your overall health. Some of these healthy practices include:
- Waking up at a fixed time every day
- Prioritizing your sleep
- Following a nighttime routine
- Sticking to a healthy diet for your sleep
- Creating a comfortable sleep environment
Sleep Inertia
Sleep inertia occurs when you are suddenly woken from a deep stage of sleep. It is the transitional state between being asleep and awake that causes performance impairments in your daily activities and leads to feeling sleepy long after waking up. Symptoms include lack of alertness and difficulty concentrating. Most of the time, the effects of sleep inertia last up to 30 minutes, but in severe cases these effects can continue to occur for as long as four hours. There are some measures you can take to combat sleep inertia:
- Implement strategic napping: a 15-20 minute nap in the early afternoon
- Drink caffeine upon waking up
- Increase light exposure when waking up
- Use a sleep calculator to align you schedule with your sleep cycle
Blue Light Exposure
Artificial lighting that emits blue wavelengths is referred to as blue light. Blue light alone is not a bad thing, but it can have a negative effect on the quality of your sleep. This type of light is known to increase alertness and keep your mind active which is not what you want when getting ready to go to sleep. Blue light decreases melatonin, the hormone that regulates your body’s sleep cycle. This makes it much more difficult to achieve a goodnight’s sleep and can leave you feeling much more tired in the morning. Here are some steps you can take to reduce the negative impacts of blue light on your sleep:
- Avoid technology for one to two hours before bed
- Use only dim lights before bed
- Invest in blue light glasses
- Expose yourself to natural sunlight throughout the day
Additional Reasons You May be Waking Up Feeling Tired
Waking up tired is often caused by something that can be fixed with a simple change in your sleep habits or sleep environment. If you are having trouble waking up and feeling energized throughout the day, take a look at your sleep habits to see if you are doing any of the following things that may be impacting your sleep:
- Consuming foods that negatively impact your sleep
- Not getting enough exercise
- Over consuming caffeine
- Napping excessively
- Having an inconsistent sleep schedule
If you are having trouble waking up in the mornings and feel tired long after you get out of bed, consider making some changes in your sleep habits. It is important to prioritize your sleep practices in order to achieve a better quality of sleep and wake up with the energy you need to take on the day. At Wholesale Mattress Center, we know how important restful sleep is to your well being. We strive to provide you with a better sleep experience and want to ensure you are getting the best sleep possible. Come see us to discover how we can help you achieve the best, consistent sleep to help you feel well rested and rejuvenated every time you wake up.
