It's a frustrating feeling. Waking up from what seems like a long sleep, only to still feel tired and in a fog. Yes, it’s frustrating and yes, it’s common. In research conducted by YouGov, 40% of Americans say they wake up feeling poorly rested at least once a week.
The good news is there are ways to minimize this scenario so that you wake up feeling refreshed, energized, and pain-free from your sleep. Let’s go over some of the reasons why you might be waking up so tired after what you thought was a full night’s sleep.
You’re Not Getting Enough Sleep
Interestingly enough, If you wake up feeling tired, you might actually just BE tired. In truth, what you think is sufficient time for a restful sleep may simply not be enough.
The American Academy of Sleep Medicine and Sleep Research Society released a joint statement recommending that adults between the ages of 18-60 get a minimum of 7 hours of sleep per night for optimal health. However, studies have shown that nearly half of all Americans report getting less than that amount.
Furthermore, 7 hours is just the recommended number of hours of sleep each night. Some people may need more to feel completely rested. Some individuals do not feel fully rested with anything less than 9-10 hours each night.
Regardless if you need 7-8 or 9-10 hours, your goal should be to establish a routine where you go to bed at approximately the same time every day – a time that allows for an ample amount of sleep – so your body and brain both get in the habit of turning off at the same time you need to.
You May Not Be Getting Quality Sleep, Either (Que a Quality Mattress)
As we sleep, our minds and bodies go through four different stages. Stage 3, or slow-wave sleep, is the stage of deep sleep you need to feel refreshed in the morning. In this stage, your heart and breathing rates drop to their lowest levels, your muscles relax and your brain wave activity slows down. This is when a large part of your body’s restorative functions take place.
Unfortunately, there are many things that can disrupt your sleep cycle:: your bed partner, a room that’s too hot, an old mattress, or a pillow. However, by purchasing a mattress that is engineered for regulating body temperature, providing spine alignment, and relieving back pain, you’ll find yourself in the deep, stage 3 sleep each night. The ThevoRelief self-breathing swiss foam reduces night sweats and moves with your spine to distribute body weight and achieve spinal alignment.
Skip the Snooze Button
In the morning, your early alarm may feel like your enemy, but the snooze button is the real culprit to blame. At the first sound of your alarm, you wake up and your brain shuts off melatonin (your sleep hormone) production and boosts cortisol (a natural steroid) output. This hormonal switchover is provided to boost your body and get ready to take action. When you hit the snooze button more than once, the process goes awry and you confuse your body. Essentially, when you hit the snooze button and drift back to sleep your body doesn’t know which mode you should be in, which leads to a prolonged half-awake, half-asleep state to last you throughout your day.
To break the snooze habit, try setting your alarm for just 10 minutes later and putting your alarm clock across the room so you’re forced to get out of bed to turn it off.
When in Doubt, Get More Active
It sounds counterproductive to get up and get your body moving in order to feel less tired, however, research shows a correlation between exercise and sleep.
One study conducted by the National Center for Biotechnology Information showed that a 4-month exercise regimen led to significant improvements in both sleep efficiency and sleep duration for adults diagnosed with chronic insomnia. Conversely, several studies have found that adults with poor sleep are less active than peers who have no sleep complaints.
Movement can help to re-energize you when you feel tired. So try an early morning yoga class or run to get the juices flowing. Then, remember to step away from those screens and get up and stretch throughout the day. Try setting an alarm for every hour as a reminder to do so. Over time, regular exercise can lead to getting a better night’s rest.
If It’s Something Else, Talk to Your Doctor
If none of these strategies seems to be helping, consult a sleep professional to ensure your morning grogginess isn’t a result of a more serious sleep disorder like sleep apnea, narcolepsy or insomnia.
Also, purchasing a high-quality mattress that is designed with quality sleep and pain relief in mind should be at the top of the list. Let the bed do the work of getting quality sleep for you.
Sources:
- https://aasm.org/resources/pdf/pressroom/adult-sleep-duration-consensus.pdf
- https://news.gallup.com/poll/181583/getting-sleep-linked-higher.aspx
- https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/
- https://www.scientificamerican.com/article/caffeine-disrupts-sleep-f/
- https://www.medicalnewstoday.com/articles/320800.php
- https://www.sciencealert.com/here-s-why-you-should-never-eat-right-before-bed
- http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep