You follow your schedule religiously. You went to bed on time, skipped doomscrolling and had a perfect meal and had an 8-hour sleep. But still when you wake up, your body feels tired and mind lethargic. So why does even 8 hours feel like you barely even slept.
But when solid habits still leave you groggy, foggy, and dragging through the day, it’s often a sign that something deeper is disrupting sleep at its source.
Why do you wake up tired?
Dr. Horvat from Cleveland’s Clinic says that often, when you still wake up tired, even after you’ve gotten enough sleep, it may be due to one of these reasons
Sleep inertia
Itrefers to the cognitive and sensory-motor impairments that take place immediately when waking up. It occurs when a person wakes suddenly from a deep sleep. They may experience:
- drowsiness or disorientation
- difficulty concentrating
- poor decision making
- difficulty performing fine motor tasks
Source shows it takes around 15–30 minutes for alertness to reach pre levels.
Sleep hygiene practices
Sleep hygiene refers to habits that help a person have restful sleep.
Poor hygiene can result in poor quality. Examples of poor hygiene practices include:
having an uncomfortable mattress or pillow
not having a regular bedtime routine, which includes consistent sleep and wake times
taking long daytime naps
looking at phone or computer screens before going to bed.
Lifestyle and dietary factors
Aside from hygiene, several lifestyle and dietary factors can impact sleep and cause a person to wake up tired. These include:
- Not getting enough exercise: Getting regular exercise can help promote restful sleep. However, people should avoid strenuous exercise close to bedtime, as this may increase alertness.
- Experiencing excessive nighttime urination or nocturia: Waking to go to the bathroom throughout the night can cause people to wake up tired in the morning.
- Consuming foods that disrupt sleep: Eating rich, fatty, or spicy foods close to bedtime can cause digestive issues for some people.
- Having caffeine before bed: Caffeine can stimulate a person’s central nervous system. As a result, those who eat chocolate or drink caffeinated drinks close to bedtime may have difficulty falling asleep.
- Drinking alcohol before bedtime: Alcohol is a sedative and may cause a person to fall asleep more quickly.
Sleep disorders
Some people find they continue to wake up tired despite addressing their sleep practices and lifestyle factors. This could indicate an underlying disorder.
Mental health conditions
Conditions like anxiety or depression can play a part in making you feel tired during the day, even when you get enough hours. In addition, mood disorders like bipolar disorder or premenstrual dysphoric disorder can cause feelings of sluggishness during the day.
How to improve your sleep quality
In addition to making sure you get seven to nine hours each night, there are ways to improve the quality of your sleep, including:
Utilizing naps when possible. Keep a nap under an hour to avoid disrupting your schedule.
Avoiding screens before bed. Even if you’re going to bed at a good time each night, scrolling on your phone is a surefire way to hurt your quality of sleep. The light from our smartphones, tablets and computers can interfere with our sleep patterns. Ideally, make your bedroom a “no phone zone.” Or at the very least, try to limit your exposure to these devices at least an hour before bedtime.
Adjusting your diet. Eating a large meal or consuming excessive fluids close to bedtime can cause discomfort and increase the likelihood of disruptions during sleep. It’s best to have dinner a few hours before sleep and limit too many fluids in the evening to prevent frequent trips to the bathroom.
Creating a sleep-friendly environment. Make your bedroom a comfortable and soothing space. “For most people, a cool, dark room that is quiet is optimal,” says Dr. Horvat. You can also try using earplugs, eye masks or white or pink noise to help drown out any distractions.
Exercising regularly. Engaging in regular physical activity during the day can help improve sleep quality. But try to avoid vigorous exercise close to bedtime, as it may stimulate your body and make it harder to fall asleep.
Limiting caffeine and alcohol intake. Avoid consuming caffeine (found in coffee, tea, chocolate and some sodas) or alcohol close to bedtime. Both can disrupt your sleep patterns and reduce quality.
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