Ever wondered why you're still exhausted despite getting a full night's sleep? Unravel the mystery behind persistent morning fatigue and explore potential causes and solutions that could help you wake up feeling refreshed and energized.
Common Causes of Waking Up Tired
Lack of sleep
- Sleep inertia can last anywhere from a few minutes to over an hour, though it typically improves within 15 to 60 minutes.
- You are more likely to experience symptoms of sleep inertia or sleep drunkenness when you: don’t get enough sleep, wake up abruptly from a deep sleep, or set your alarm for earlier than usual
- Limit your sleeplessness by getting a full night’s sleeplimiting naps to less than 30 minutes and drinking coffee or another caffeinated beverage when you get up
Sleep movement disorders
These are conditions that cause movement before or during sleep, making it hard to fall asleep. Movements may occur every 20 to 40 seconds and may last up to an hour. Common conditions include: restless leg syndrome, sleepperiodic limb movement disorder, and bruxism.
Mattress problems
A medium-firm mattress is best
- The age of your mattress also matters
- Replace it every 9-10 years
- Dust mites are common allergens that can cause nighttime sneezing and coughing
- Hypoallergenic mattress cover if you have allergies
Drinking alcohol
Drinking alcohol can have a sedative effect and make you sleepy, but it doesn’t lead to a good sleep
- The more alcohol you consume before bed, the more it disrupts your sleep, increasing your likelihood of waking up tired.
- Prevent alcohol from affecting your sleep by:avoiding drinking alcohol in the evening, limiting your alcohol consumption to no more than one drink a day for women and two drinks for men
Too-cold or too-hot bedroom
Personal preference should play a role in your bedroom’s temperature, but a cooler room is better
- Create the optimal temperature for quality sleep by: keeping your bedroom between 60°F and 67°F (16°C and 19°C)
- Wearing socks to bed or placing a hot water bottle at your feet
- Choosing appropriate sleepwear and bedding for your local climate
Frequent urination
Drinking too much of anything too close to bedtime can make you frequently get up to urinate throughout the night.
- You can reduce this by:avoiding drinking liquids for at least two hours before bedtime, cutting back on caffeine and alcohol-containing beverages, and wearing compression socks during the day if you have swollen ankles and legs.
Insomnia
This can be a hard time falling asleep or waking up too early and not being able to go back to sleep.
- Short-term insomnia is very common and often caused by stress, a traumatic event, or sleeping in unfamiliar surroundings, such as a hotel room.
- Chronic insomnia is considered chronic insomnia.
Loud noises
Reducing background noise can help to increase the amount of deep sleep you get each night and decrease the number of times you wake up during the night.
- You can try: sleeping with earplugs, using a sound machine, keeping your windows and bedroom door closed
Too much caffeine
Coffee, chocolate, and certain teas and soft drinks all contain caffeine.
- Caffeine can also be found in certain medications, including some prescription and over-the-counter pain-relieving medications.
- Limit your intake of coffee or other caffeinated beverages to one or two servings a day.
