Why do you wake up tired in the morning even though you've had a good seven to eight hours of sleep?? In the content shared below, We will share with you some reasons why you still feel tired even after resting for a long time as well as how to wake up with good health and alertness for the day. Work effectively!
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Why do I wake up tired in the morning?
Firstly, Let's find out the reason why we wake up tired in the morning!
Sleep inertia
The most common cause of waking up feeling tired is the phenomenon of sleep inertia. Sleep inertia is described as the feeling of lightheadedness when you first wake up, words can be stretched 15 minutes to two hours and is completely normal behavior, even if you've had enough sleep.
However, In fact, sleep inertia is an issue that needs attention. According to an article in 2019, performance decline due to sleep inertia is equivalent or even worse 40 hours of lack of sleep.
Symptoms of sleep inertia include drowsiness, disorientation or brain fog, and cognitive decline. Sleeping, A more serious form of sleep inertia can cause confusion, slowness, and lack of coordination, lasts up to four hours.
Adenosine, a chemical that naturally accumulates in the brain when you are awake and dissolves when you sleep, believed to be the cause of sleep inertia. When you wake up, Traces of adenosine in your body make you feel dizzy. However, This is just a theory and needs more research to confirm.
The time it takes to overcome sleep inertia is different for each person. Research shows that people who stay up at night may lose more time than people who wake up early. Some studies show that early risers may lose words 10 arrive 20 minutes to improve cognitive performance, while those who stay up all night can take approx 30 minute.
Research by Dr. Jamie Zeitzer at Stanford University indicates that sleep inertia can reduce people's cognitive performance in the first two hours after waking up..
Why do I wake up tired in the morning? – Sleep debt
Sleep debt is the total amount of time you have not gotten the sleep your body needs. It is measured based on individual sleep needs (The amount of sleep needed each night). When you don't meet your sleep needs, Lack of sleep will appear, Causes a feeling of fatigue when waking up.
Even if you get a full night's sleep, The lack of sleep accumulated during the previous two weeks can still affect you, creates fatigue in the morning.
Lack of sleep can worsen sleep inertia and cause feelings of fatigue throughout the day. According to one study, average sleep need is 8 hour 40 minute, but there is 13,5% population may need to sleep from 9 hours or more each night.
Loss of circadian rhythm synchronization
Your circadian rhythm is a natural mechanism within your body, operates in cycles of approx 24 hours and regulate processes such as the sleep-wake cycle, body temperature fluctuations and hormone production.
When circadian rhythms are working in sync, you will go through periods of sleepiness and alertness at appropriate times. However, This can easily cause loss of synchronization, especially when:
- Work night shift.
- Social jet lag or irregular sleep and wake times.
- Conflicts with your natural timing, For example, when you have to wake up early but your sleeping habits want to keep it later.
When sleeping habits are unstable, The alarm clock can alert you correctly when you are in the deep sleep stage, makes you feel dizzy when you wake up. At the same time, if you wake up at the lowest point of energy, You will feel sleepier than usual.
Asynchrony also affects cortisol levels, stress hormones, in the body. If cortisol levels are high in the evening or low in the morning, This can affect your alertness and ability to sleep. Even simple changes like longer periods of sleep can throw off circadian rhythms, Causes fatigue when waking up.
>>Explore more: Why do you still feel sleepy when you sleep a lot? | Causes and solutions
Why do I wake up tired in the morning? – Poor sleep hygiene
Sleep hygiene is a set of daily rules you can follow to improve the quality of your sleep.
When sleep hygiene is not followed, Sleeping may become difficult and you may experience waking up during the night. All of these problems can increase your chances of developing sleep deprivation and make you feel more tired in the morning..
Factors of poor sleep hygiene may include::
- Lack of a regular sleep schedule.
- Exposure to light in the morning and excessive light in the evening.
- Use coffee and alcohol, high-intensity exercise, and eating too much close to bedtime.
- Sleeping environment is not good, including bedrooms that are too hot, too bright, or noisy.
Not exercising enough
Exercising during the day can aid sleep at night, Helps maintain low levels of sleep deprivation and high energy upon waking. A study in 2022 also showed that morning alertness is closely related to physical activity levels during the previous day. Study participants had high levels of physical activity during the day and were less active at night, often experience better alertness the next morning.
Experts recommend avoiding intense exercise about an hour before bed, because this can cause alertness and affect the process of preparing for sleep.
Why do I wake up tired in the morning? – Eat a low-carb breakfast
Maybe you choose to snack when you leave the house or even skip breakfast altogether. However, anyway, Your breakfast habits can affect your energy levels and alertness in the morning.
New research this year 2022 have shown a relationship between the food you eat for breakfast and your alertness the next morning, independent of sleep duration and physical activity.
Research results show that breakfasts high in complex carbohydrates such as whole grains and fruit are linked to high levels of morning alertness.. Opposite, When you eat breakfast, it's mainly protein, may contribute to reduced levels of alertness.
Sleep disorders
Sleep problems can make it difficult to get enough sleep at night and lead to morning fatigue.. Sleep disorders can lead to waking up tired, include:
- Difficulty breathing while sleeping.
- Insomnia.
- Restless legs syndrome.
- Narcolepsy.
- Insomnia.
- Bruxism (chatter).
Why do I wake up tired in the morning? – Underlying illness
An underlying medical condition could be the reason you wake up feeling tired, include:
- Hypothyroidism (poor functioning of the thyroid gland).
- Anemia due to iron deficiency.
- Heart disease.
- Chronic fatigue.
- Diabetes.
Besides, Fatigue after waking up can also stem from the menstrual cycle, pregnancy or menopause, affects your sleep quality and energy levels the next day.
Medicines that can cause fatigue include::
- Antidepressants.
- Antihistamines.
- Sleep aids.
>>Find out more: [Reveal] 13 How to stop being sleepy immediately
How to wake up in the morning mI don't feel tired?
It can be seen that, Why waking up tired in the morning is not a strange problem. Here are some steps you can take to wake up more alert.
Improve sleep hygiene
- Try to absorb bright light in the morning to help shape your circadian rhythm and create alertness.
- Avoid blue light close to bedtime to avoid reducing the hormone melatonin.
- Control your caffeine use, eat and drink, exercise and drink alcohol in the evening.
Reduce sleep debt
- You should take regular naps to pay off your sleep debt.
- Go to bed a little earlier or a little later to adjust your sleep schedule.
- Improve sleep hygiene to reduce the frequency of waking up at night.
Synchronize with circadian rhythm
- Sleep and wake up at the same time every day.
- Eat regular meals to maintain a stable circadian rhythm.
- Go to bed at a time when your melatonin is high.
Choose the most suitable set of blankets and pillows
The selection of blanket fabric, Cotton sheets and mattresses not only ensure safety for your health but also create a comfortable feeling when you fall asleep.. To check the material when buying, You can grasp a corner of the product and rub it gently, If the fabric wrinkles little and is smooth, can be sure it is cotton 100%. If the fabric feels a little rough to the touch, Maybe it's synthetic fabric.
To ensure good sleep and health, Replacing old, degraded bedding is very important. The habit of waiting until you need it to buy can affect your family's health, Therefore, you should maintain periodic updates of sleep products.
Although there are many price options, But always note that “That money yet.” Invest in genuine products, Having a clear origin is important to ensure the health of you and your family.
How to buy high quality bedding at Young Rice Drap
To own Korean bedding from Young Rice Drap, You can choose between coming directly to the showroom or placing an order online.
If you want to experience in-store shopping, There are two Showroom addresses for your reference.
- Showroom 1: Located at 130/21 Ho Ba Kien, P.15, Q.10, HCMC. phone number 0933 222 367 or 028 6685 0510.
- Showroom 2: Number 1 Street 21, P. Peace, Q.2, HCMC (58/1 No trần). phone number 0932 000 782.
If you prefer the convenience of online shopping, you can follow these steps:
- Visit Young Rice Drap's website, Choose the Korean bedding and mattress models you are interested in. Press the button “Order” and fill in your personal information.
- Wait for a confirmation phone call from the salesperson, Then make arrangements on payment procedures.
- Maintain contact and wait for the shipper to deliver to the registered address to receive the product.
- With this online shopping method, Young Rice Drap is committed to providing a convenient and quality shopping experience for customers.
>>see more: Is it good to lie in a hammock a lot?? Advantages/disadvantages of sleeping in a hammock
