In the same way a dark environment helps our circadian rhythm and melatonin production when we are preparing for sleep, studies show bright light can increase our alertness in the morning.Īlso, try to avoid hitting snooze on your alarm clock. Just like when you are preparing for bed, there are healthy habits you can introduce in the morning to set you up physically and mentally for the day ahead. But even if you are not a morning person, creating the right routine to start the day can help you feel more fresh and alert. Your circadian rhythm, or internal body clock, can have a natural preference to being a night owl or morning person, research has found. So let’s also take a look at your morning routine to see if that can help put a spring in your step. And a short nap in the afternoon, ideally between 10 to 20 minutes, can also help to keep you feeling refreshed around the clock.Įven if you follow all of these recommendations and enjoy an uninterrupted night’s rest, you may still struggle to get up in the morning. Have a comfortable mattress and pillow, and create a relaxing bedtime routine to train the mind that this is the place and time of rest.Įating healthy foods for breakfast like proteins, whole grains, nuts, and lower-sugar fruits can help fight morning fatigue. You can also try to maintain your room as your sanctuary for sleep. As well as stimulating the brain at a time we are trying to log off, the blue light emitted from these devices disrupts melatonin production. And, of course, turning off our electronic devices at least an hour before bed. This includes dimming the lights in your home after dark and keeping your bedroom dark at night, or wearing an eye mask. Melatonin is a natural hormone released in your brain after dark to aid sleep, so it is best to take steps to ensure you do not interfere with that. These include keeping a consistent sleep schedule of going to bed and waking up at the same time each day (even on weekends), keeping your room cool and comfortable, and avoiding coffee, alcohol, or eating too soon before bed. Sleep hygiene consists of good practices you can follow to create the ideal conditions for a quality night’s rest.
But a third of Americans are getting less. The recommendation of the American Academy of Sleep Medicine is that adults should sleep for at least seven hours each night. To wake up feeling refreshed, it is important to sleep well. But chronic insomnia is when it occurs at least three nights a week for three months or more, and you should consult your doctor.įor many people asking, "Why am I so tired when I wake up?” there are steps you can take to ensure you are giving your body and mind the best chance of waking up feeling fresh by improving your sleep hygiene and other habits in your life. Acute insomnia lasts anywhere from one night to a few weeks and often needs no medical treatment. Or it could be secondary insomnia, which is linked to health conditions like mental health issues, other sleep disorders, illness, or pain - and it can be acute or chronic. It is caused by factors that can include stress from significant life events, or changes to your sleep schedule.
Primary insomnia is not linked to a health problem. These conditions include insomnia, which is when you have trouble falling or staying asleep. In some cases, it can even be dangerous - especially for anyone who has to drive for work, be on call, or perform safety-critical tasks.īut for some people, there could be an underlying medical or sleep condition playing a part.
That said, sleep inertia can affect our motor and cognitive skills, so it can be frustrating if you have to be alert soon after waking. So if you are wondering why you’re still tired after 8 hours of sleep, this perfectly normal occurring phenomenon could be one explanation. This feeling generally dissipates between 15 and 60 minutes after waking, but for some it can last longer. But if you're woken by an alarm, it could go off during a period of deeper sleep which might leave you feeling more groggy.įor most people, feeling tired when you wake up is the result of sleep inertia, which is a natural feeling you experience as you transition between being asleep and awake. In the last hour or so of sleep, your natural body clock releases cortisol and other hormones that prepare you to wake up, leading to you waking naturally, during a period of light sleep.
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