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Ever find yourself wondering why you feel so tired, even after a full night’s sleep? You’re not alone. Many people struggle with waking up feeling less than refreshed, and it can be puzzling — and frustrating— to figure out why. The truth is, there are some factors that can impact how well you sleep and how rested you feel in the morning. We’re going to explore some possible reasons why you might be waking up tired.
Sleep Inertia
When you feel sluggish right after waking up, there’s a good chance it’s sleep inertia. It’s a normal part of the waking process that can make you feel disoriented, drowsy and less alert.
Sleep inertia happens because your brain needs time to transition from the restful state of sleep to full wakefulness. This transition period can temporarily impair your cognitive and motor functions, making it hard to think clearly and move efficiently. The intensity and duration of sleep inertia can vary, but it’s often more pronounced if you wake up during a deep sleep stage, don’t get enough sleep or have a disrupted sleep schedule. If you think you’re dealing with sleep inertia, try limiting its effects by consistently getting a full night’s sleep, keeping naps to 30 minutes or less and consuming coffee or another caffeinated drink when you get up.
Lifestyle Factors
Certain lifestyle factors can affect your sleep, but small adjustments to your lifestyle can make a difference in how refreshed you feel each morning. These factors may include:
Diet and Hydration
What you eat and drink can directly impact your sleep. Heavy or spicy meals right before bed can cause discomfort and indigestion, making it harder to fall asleep. If you’re feeling hungry before bedtime, go for a lighter snack. Foods like bananas, almonds and cherries are great choices because they’re rich in sleep-friendly nutrients like tryptophan, magnesium and melatonin. Staying hydrated is important, but try to limit your intake of liquids close to bedtime to avoid those middle-of-the-night bathroom trips.
Caffeine and Alcohol
We all know the perky power of caffeine, but did you know it can stay in your system for up to six hours or more? That afternoon coffee might be sabotaging your sleep. Try to keep your caffeine fix to the morning hours.
On the other hand, alcohol might make you feel drowsy initially, but it can disrupt your sleep later in the night, reducing the amount of REM sleep you get and leading to more awakenings. If you enjoy a drink in the evening, try to keep it moderate and allow a few hours between your last drink and bedtime.
Screen Time
We’re all guilty of scrolling through our phones or watching TV before bed, but the blue light from screens can mess with your body’s production of melatonin, the sleep hormone. Try to give yourself at least an hour of screen-free time before bed. Instead, wind down with a good book, a warm bath or some gentle stretching.
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Sleep Environment
Believe it or not, the color of your bedroom walls and even the way your bedroom is set up can impact your sleep quality. Let’s explore how you can optimize your sleep space to create the perfect environment for a restful night’s sleep.
Mattress and Bedding
If you’re waking up with aches and pains, it might be time to consider a new mattress. For example, a firm mattress provides the support your body needs to keep your spine aligned and prevent those morning stiffness woes.
Also, don’t underestimate the power of high-quality bedding. The right sheets, pillows and blankets can make your bed feel like a personal sanctuary. Look for bedding made from soft, breathable materials like cotton or linen — these help regulate your temperature so you’re not too hot or too cold during the night. And let’s talk pillows — they should support your head and neck just right, whether you’re a back, side or stomach sleeper.
Upgrade Your PillowsTemperature
Your bedroom’s temperature can greatly influence how well you sleep. Experts suggest keeping a slightly cool room, typically between 65-68°F. If your room is too hot or too cold, it can be challenging to stay comfortable throughout the night. Consider using a fan, air conditioning or a thermostat to keep your bedroom at the ideal temperature for sleep.
Light and Noise
Light and noise are two sneaky sleep disruptors. Your body’s natural sleep-wake cycle, or circadian rhythm, is influenced by light, so try to keep your bedroom dark when it’s time to sleep. Blackout curtains or a sleep mask can work wonders. When it comes to noise, a quiet room is best, but if that’s not possible, a white noise machine or earplugs can help drown out any disturbances.
Stress and Mental Health
Life can be stressful, and unfortunately stress doesn’t just affect your waking hours. It can follow you right into bed and wreak havoc on your sleep. If you’re finding it hard to drift off or stay asleep, stress and mental health might be playing a bigger role than you think.
When you’re stressed, your body is in a heightened state of alertness, which isn’t exactly sleep-friendly. Stress triggers the release of cortisol, the “fight or flight” hormone, which can make it tough for your body and mind to relax. This can lead to trouble falling asleep, staying asleep or even waking up too early.
Anxiety can be a major sleep disruptor as well. If you’ve ever laid in bed with your mind racing, you know how hard it can be to fall asleep when you’re worried about the day ahead, your to-do list or just about anything else. Anxiety can cause restless sleep and make it harder to reach those deep, restorative stages of sleep that your body needs to recover and recharge.
If you're dealing with these struggles, it might be helpful to talk to a healthcare professional or therapist. Sometimes, getting to the root of what’s causing your stress is the best way to improve your sleep.
Sleep Disorders
If you’ve tried fixing your morning grogginess and nothing seems to work, it’s worth visiting a professional to see if you have an undiagnosed sleep disorder. Here are some disorders to keep in mind:
Sleep Apnea
Sleep apnea is one of the most common sleep disorders. This condition causes you to stop breathing temporarily during sleep, often multiple times a night. These interruptions prevent you from reaching the deep, restorative stages of sleep. Common signs of sleep apnea include loud snoring, choking or gasping during sleep and excessive daytime sleepiness.
Insomnia
Another prevalent sleep disorder is insomnia, which involves difficulty falling asleep, staying asleep or waking up too early and not being able to go back to sleep. Insomnia can be acute (short-term) or chronic (long-term) and can be caused by various factors, including stress, anxiety, medications or other underlying health conditions.
Restless Leg Syndrome (RLS)
RLS is a neurological disorder that causes uncomfortable sensations in your legs and an irresistible urge to move your legs when you’re trying to sleep. These symptoms usually occur in the evening or nighttime hours and can severely disrupt sleep.
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Shop City Mattress and Feel Refreshed
Waking up tired can be frustrating, but understanding the factors that contribute to poor sleep can help you take control of your rest and wake up feeling refreshed.
Don’t let poor sleep hold you back from living your best life. Visit City Mattress today, online or in-store, and let us help you find the sleep solutions that are right for you.