There are few things more frustrating than waking up feeling more tired than when you went to bed. You might have thought you got a good night’s sleep, but your foggy brain and low energy levels suggest otherwise.
Here we look at reasons why we might wake up tired and discuss strategies that can help.
Do I Need a New Mattress?
Could it be that your mattress is the cause of your tiredness? If you’re tossing and turning throughout the night trying to get comfortable, the chances are that it could be.
Mattresses usually have a lifespan of around 7–8 years, but some need replacing sooner. If you feel that your mattress is the source of those aches and pains you experience in the morning, then it’s time for a change. Other signs you might need a new mattress include noisy springs or suddenly feeling the movements of your partner.
Tip. You might be wondering which is the best mattress for you? If you’re looking for a new mattress online, try searching for ones tailored to your sleeping position. Or perhaps your sleeping needs have changed – you might have put on weight or developed back or neck problems, for example. Taking these things into consideration will help narrow down your search to find the most comfortable mattress for you.
Am I Suffering from Sleep Inertia?
It’s pretty common to feel groggy and tired when we wake up. This state is called sleep inertia and it happens when we’re awoken suddenly from our deepest sleep state, also called slow-wave sleep. Our melatonin levels are very high at this point and it can take a while for our brains to catch up with our bodies. Sleep inertia can last from between 15 minutes to up to four hours for some people.
Tip. The key is to try and wake up naturally, rather than be jolted out of sleep by an alarm clock. Stick to regular bedtimes, so your body becomes accustomed to your schedule or invest in a wake-up light alarm clock. Going for a quick morning walk can help you shift the drowsiness by giving you a dose of energy-boosting natural daylight.
Am I Getting Good-Quality Sleep?
There are four stages of sleep, which are repeated in cycles throughout the night. The third stage is the most restorative of the sleep stages, and the one that makes us feel refreshed and well-rested. If you constantly wake up through the night, you may not be getting enough of this good-quality sleep and will likely feel tired throughout the day.
Tip. A busy mind can often wake you up through the night. Reading a book, doing breathing exercises or listening to relaxing music can help you wind down before bedtime.
Avoid alcohol and caffeine too close to bedtime as it can disturb your sleep patterns. Meditation has also been shown to help us reach these levels of deep sleep.
Do I Have Sleep Apnoea?
Sleep apnoea is a condition where your throat narrows during sleep and interrupts your breathing, causing you to frequently wake up. As a result, sufferers will feel exhausted the next day.
The most noticeable symptom of sleep apnoea is snoring, so if you’re snoring loudly, you could be suffering from sleep apnoea. Make sure to book a visit to your GP if you suspect that this is the case.
Tip. Sleep apnoea is most common in overweight, middle-aged men and is exacerbated by alcohol and smoking. Try to follow a healthy-eating plan with regular exercise and cut down on your alcohol consumption.
There are many reasons why you might wake up tired in the morning. If you are consistently experiencing these symptoms, then it could help to keep a diary of your sleep routine and how you are feeling at different times to try an establish a pattern. Many Smart watches also now offer sleep analysing tools, which will help you to log the length and quality of the sleep you are getting each night.
