If you ever wondered how it is possible to be extremely sleepy and lethargic all day long, especially since you didn’t spend the sleepless night the answer may be in some common sleeping disorders. Sure, the rainy day could make you feel that way, but if a cup of coffee or a cold shower didn’t manage to snap you out of it, try with finding the cause of your problem in the lines below. Just know that waking up tired isn’t something you should be worried about. There are a bunch of solutions that will bring back the life and the good mood in you.
Are You Getting the Right Amount of Sleep?
According to the National Institutes of Health, the average time we spend sleeping is six to seven hours, and that’s what we find being enough since we are able to function quite well. However, from a scientific point of view, that’s severe sleep deprivation. In order to hit our full potential and go through the day well-rested, we actually need an additional hour or two in bed. Children need even more time spent in deep sleep, so they can grow and properly develop their physical and psychic capacities.
The scary part is that we often believe sleep is only a waste of time, so it may happen that we don’t even remember what does it mean to be fully rested. That will make it difficult for you to recognize the symptoms of sleep deprivation, like the fact you are constantly tapping on the snooze button, or you need an alarm to wake up in the first place. Also, pay attention if you are getting sleepy in warm rooms or at the meeting, needing a nap to go through the day, falling asleep when you are watching TV, etc.
Solution: First of all, make and fix your sleep schedule and stay on course, develop some relaxing routines before going to bed, postpone worrying, be careful about what you eat and drink during the day, especially before night time.
Sleep inertia is a normal and common phenomenon that goes along with the waking process. Our brain isn’t able to be 100 percent right after we open our eyes in the morning. It needs to gradually get to that point, which takes from 15 to 60 minutes on average. During that transitional period, you will most likely feel disoriented and unable to concentrate, and your cognitive and motor skills will be quite slow.
It’s more likely you will experience the symptoms of sleep inertia if you shorten the period of sleep and set the alarm earlier than usual, if you, in general, don’t get enough sleep, or if you suddenly wake up in the middle of deep REM sleep. Your body’s reactions will be the same or worsened in case of obstructive sleep apnea or shift work sleep disorder.
Solution: Make sure you always drink coffee or other caffeine beverage in the morning, right after you get up, and try regularly having the right amount of sleep, determined by the needs of your body, not the universal standards.
Too Much or Too Little Sleep
They teach us that we should have a mandatory eight hours of sleep, and we try to meet that norm whenever we can. But it turns out that our body isn’t some universal machine. We should listen to it and try to establish our own pace. Someone needs more than that to rest properly, and many people can work just fine with less sleep time. But have in mind that too much sleep can also be counterproductive.
When you start doing the calculation, remember the average person is going through five sleep cycles of 90 minutes periods, which means you will have five deep sleep (REM) phases, and as many non-REM sleep intervals during the night. It’s proven that it’s better if you wake up in between those cycles than in the middle of one, especially not in the middle of REM, because then your day might be marked with you feeling groggy and super tired.
Solution: Try sleeping for 7.5 hours for three days. If you don’t start waking before you, the alarm clock goes off, move the bedtime 15 minutes back and be consistent to that norm for another three days. Repeat that process until you find yourself getting out of bed just a couple of minutes pre-alarm.
Blue Light Exposure
This is quite a problem for a new generation of people who are surrounded by electronic screens all the time. They are emitting the blue light – artificial lighting with blue wavelengths that are affecting your ability to fall asleep or to have a good quality rest. The blue light can drastically reduce the secretion of melatonin in your body, which is a hormone that helps properly set up your body’s circadian rhythm.
Because you spend the day looking at a computer, a TV, or mobile phone, and continue to do the same thing at night, your rhythm of sleep-wake cycles will get to the point of being all messed up. The experts say that exposure to the blue light during the day is not a bad thing, it can even boost your good mood, but after the sun goes down, that’s something you should be avoiding.
Solution: To prevent waking up tired, make sure to abstain from the screen two hours before going to bed. If you have to use blue-blocking glasses.
Sleep Environment Problems
Certain things around your sleep place, such as the temperature in your bedroom or the noises, can seriously affect your night’s rest. When it comes to the first issue, your room should be well ventilated and free of stagnant air. The experts claim that the cooler room is a much better option for comfortable and restless sleep because our body temperature will decrease during the sleep process. The optimum should be between 60 and 67 degrees Fahrenheit. But, you may find it harder to fall or stay asleep if you are too cold. In that case, try putting on some socks that will help dilate your blood vessels and make your internal thermostat well adjusted.
Also, make sure you are not disturbed by the common background noises – reduce the TV sound and close the window if you live near the street that has a lot of traffic during the night. Those are the things that can wake you several times and disturb your deep sleep.
Solution: Set the right temperature in your room and choose appropriate sleepwear. On the other hand, use a sound machine, or try sleeping with earplugs.
You may not be aware of this, but the quality and the type of your mattress might be the factor that seriously affects your sleep. A couple of researches showed that the old and sagged sleeping surfaces can lead to neck or back pain, which will be the reason you wake up exhausted even after a night’s rest. Also, it turns out the firmness can be an additional factor too. The experts say that in most cases, the best mattresses are the ones that go under the medium-firm feel category.
On the other hand, you should know that beds are home for dust mites and other allergens that can make you sneeze or cough all night, so if you notice you have a problem of this kind, take some action in order to get rid of them.
Solution: The question is, how often should you replace your mattress? Monitor the condition of your sleeping surface and buy a new one at least every ten years. If you are prone to allergies, purchase hypoallergenic cover.
Your Partner Snores
At first, we tend to laugh about this one, but as it turns out, it is a severe problem for many people. The snoring is an irritating and frustrating sound that won’t get you to sleep for hours. The worst part is, you usually start being angry at your partner while knowing it’s not his or her fault.
Snoring is caused by turbulent airflow through airways that are narrowed. It may be affected by the position your partner is sleeping on, the stage of sleep, the usage of some medication or alcohol, or by some deviation. Besides messing up with your sleep, snoring quite often affects the relationship too.Solution: There are many options and solutions you may try. First, it includes encouraging your partner to change the position when he or she starts snoring. Second implies talking to your partner about some kind of treatment that can solve this problem. Also, if you are not extremely annoyed by it, try using earplugs, or research what is the best mattress for couples.
If you quite often wake up soaked in your sweat, it’s most likely you are experiencing excessive sweating condition that’s also known as sleep hyperhidrosis. It’s totally different from a situation when you are too hot because you are covered with heavy blankets, or you are sleeping it a heated room. This means you are repeatedly having an episode of extreme sweating that makes your sheets completely wet.
This phenomenon can make you feel exhausted, even after sleeping the right amount of time, and it can be caused by a couple of things. First, there is the usage of medications like some antidepressants or the pills that can lower your fewer. Then, there are hormone disorders – hyperthyroidism, carcinoid syndrome, pheochromocytoma, etc. The menopause, as well as infection, can cause this kind of body’s reaction too.
Solution: Besides getting your hormones in order or curing the cause of infection, you can get a fan for the bedroom, sleep naked, buy a cooling mattress, and use less bedding.
Unhealthy Eating and Drinking Habits
It’s a well-known fact that the things you consume before bedtime will affect your sleep for sure. For example, coffee, chocolate, or tea that contains caffeine will make you wide awake and unable to easily fall asleep. You can find this substance in traces also in some medications like pain-relievers.
On the other hand, there is alcohol. Although it will make you groggy and sleepy, it will lead to bad quality sleep. It will prevent you from going into the deep sleep phase, and get you to wake up a bunch of times, which will make you feel exhausted in the morning.
Solutions: Avoid consuming caffeine three to seven hours before going to bed, drink decaf beverages, and limit the daily dose of coffee on two to three. When it comes to alcohol, avoid drinking in the afternoon or evening and limit the consumption to two drinks a day for men and one drink a day for a woman.
If you tend to drink a lot of water or some other beverage before bed, you will probably get up a couple of times at night to urinate. That’s a normal occurrence, given the circumstances, but it can also happen if you are retaining a lot of fluids. You should consider changing this habit, given it will disrupt your sleep and make you tired during the day.
However, if something like this is repeating even after you limit the consumption of drinks, you should consult with a doctor. Extensive urination that’s called nocturia may be a sign of an underlying medical condition.
Solution: Avoid drinking any kind of beverage at least two hours before going to sleep, limit caffeine and alcohol-based liquids, and wear compression socks during the day that will help you release water retention.
It’s quite common for people who are experiencing some kind of stress or trauma being unable to fall asleep, but if that’s something that is happening over a month, then we are talking about chronic insomnia. It can lead to depression, anxiety, or to the state where it’s difficult to concentrate.
2. Sleep Apnea
This can be pretty scary. Sleep apnea is a condition and serious sleep disorder that causes you to stop breathing periodically during the night. People are almost never aware this is even happening until their partner notices it. Some symptoms that could point to that are snoring, waking up with dry mouth, having headaches in the morning, or gasping for air during sleep.
3. Sleep Movement Disorders
This is a disorder that causes an uncontrollable movement of your body that will make it harder for you to fall or stay asleep. You may have restless leg syndrome – the uncomfortable feelings in your lower extremities and a strong need to move them, bruxism that implies grinding and clenching your teeth during sleep, or periodic limb movement disorder which leads to flexing or twitching your limbs.
Practice Better Sleep Habits
Some of these disorders are pretty hard to handle, but there are things you can do to improve the quality of your sleep, and therefore to feel well-rested during the day. First of all, think about how to fall asleep fast. Avoid using electronics like computers, phones or TV before bedtime. That’s difficult to do nowadays, but try reading a book instead. Then, control the consumption of caffeine-based beverages, as well as alcohol, and keep your room at an adequate temperature and well ventilated. In order to comfortably fall asleep, try with exercising more, spending time in the fresh air, and eat healthier food. Some experts even suggest listening to the white noises like the sound of a washing machine or a fan, because the consistent rhythmic they provide can be very relaxing and soothing.
We hope we provided the answer to the question – why do I wake up tired, even after a full eight hours of sleep. The situation can be more complicated and complex that you were hoping for, but there are a bunch of solutions that can bring you back on the right path and provide you with a good rest after all. For starters, try creating some good habits regarding this matter and see what happens. But remember, you have to be persistent, nothing can drastically change during a night or two.