Sleep seems like the easiest thing in the world to do, but there are a lot of factors that contribute to good sleep versus bad sleep. The entire purpose of sleeping is to wake up rested in the morning, so if you wake up tired what are you supposed to do? Tiredness can happen for a lot of different reasons, many of which are common and avoidable. I want to take you through a list of reasons why you might be waking up tired and then help you figure out some ways to combat that tiredness.
10 Reasons You Are Waking Up Tired and How to Solve Them!
1. The Room is Dark When You Wake Up
Your body operates on what’s called a circadian rhythm. This helps you to maintain your energy when you need it throughout the day by helping you feel awake or tired and different times. Unfortunately, your circadian rhythm usually works off of the light your body sees. When you wake up, there should be light in the room if you want your body to feel awake. Read more
When your room is too dark in the morning, your circadian rhythm doesn’t adjust properly to the day and might not do the chemical processes required to make you feel awake. Instead, if you consistently wake up in the dark, you will probably wake up feeling tired every day.
One great way to solve this is with a wake up light alarm clock. These alarms simulate a sunrise in your room and start your circadian rhythm properly in the morning without you having to keep your shades open. 30 minutes before you’re supposed to wake up, the light will turn on dimly and get brighter until it’s at full brightness at your planned wake up time. This wakes you up slowly to what feels like a natural sunrise, helping your body to adjust as it needs to.
If you are feeling worried, anxious, and stressed often in your life than you will usually feel tired regardless of how much sleep you get each night. Even people who sleep the recommended number of hours per day still feel tired if they are stressed. Stress occupies your mind and causes you to feel exhausted from all of the mental activity. You can lose your motivation, therefore losing your energy. Read more
The best way to deal with stress is to do something before you go to bed to relieve the stress. If you can get rid of your stress the rest of the day through counseling, a new stress-relieving hobby, etc. than that is ideal, but if not than you need to do something to calm down before you sleep. Take a long, hot bath or practice a soothing yoga routine. Do something you enjoy that helps to make your mind slow down and relax. This will help you sleep and hopefully wake up with more energy in the morning.
3. Caffeine or Alcohol before Bed
Both of these types of drinks can make waking up tired a common thing for you. If you drink caffeinated drinks like coffee or alcoholic beverages (yes, even wine!) before sleeping than you are likely to sleep poorly. This poor sleep is caused by restlessness, because both of these types of drinks can give you a boost of energy or otherwise effect your brain. Read more
Luckily, this is simple to solve. All you have to do is stop drinking caffeinated beverages after about 4pm and take a maximum of 1 glass of wine, bottle of beer, or mixed drink in the evening. Any more than that 1 drink might make your sleep restless, and caffeine is notorious for keeping you awake at night. Cut them out and you will likely sleep peacefully, helping you avoid waking up tired.
4. Sleep Apnea
In some cases, you will consistently wake up in the morning feeling tired because of sleep apnea. This problem is a result of your body having trouble breathing at night, making it more difficult for you to stay in REM sleep long enough to get proper rest. Read more
Sleep Apnea is a serious condition that you should ask your doctor about. If you think this might be the cause of your tiredness, it’s a good idea to have it checked out and look for a solution with your care provider. One of the most common ways to help cure sleep apnea is to lose weight (if you are overweight) or to use body pillows that will help position your head correctly to keep your throat open all night. There are many different treatments, and you and your doctor can go over them together to find the best one for you.
5. Heartburn or Acid Reflux
Heartburn can sometimes be the cause of fatigue during the day. You may also know it as acid reflux or GERD. Anyone can have this problem, but it’s especially common with pregnant women. Heartburn occurs when your stomach acids come up into your esophagus. It burns a bit of the skin and makes you feel very uncomfortable. Many people also cough a lot when they have this issue. Often, heartburn causes you to sleep poorly and not get the deepest sleep you need for true rest. Read more
To help yourself sleep better, you have to treat the symptoms or prevent the heartburn. For a lot of people, acid reflux can be avoided at night if you make sure to give yourself at least 4 hours between eating your evening meal and sleeping. During this time, you should also try to remain upright rather than lying down. This will help your food to digest properly so that the stomach acids will lessen by the time you’re going to sleep.
6. Nocturia (Using the Bathroom at Night)
For various reasons, your bladder could be getting too full at night, causing you to wake up to go to the bathroom. If this happens to you once or more every night consistently, this is called Nocturia. There are a wide range of causes for Nocturia. This condition is bad for your sleep because it forces you to break out of your comfortable sleeping position and deep sleep in order to go to the restroom. You may have to turn on lights, make your body wake up more than it should at night. Read more
There are a few ways that many people many people will treat Nocturia. The most obvious way is to drink less fluid in the late afternoon and the evening. This will help your body control how much urine is produced overnight and regulate it to a level that doesn’t require you to go each night. Another thing that can help is to elevate your legs at night or wear compression clothing to bed.
7. Restless Leg Syndrome
Restless Leg Syndrome (RLS) is a sensorimotor condition that makes you have the urge to move your legs whenever they are at rest. It can cause a lot of issues when you’re trying to sleep by forcing you to stay awake. Once you finally do fall asleep, you may not be able to stay in deep sleep for very long. Read more
To treat RLS you should consult your doctor, as it can be a symptom of some more serious medical conditions. Other things you can do for yourself are to cut caffeine and alcohol from your diet (both can make the condition worse), go for a walk if the condition acts up, or check out herbal supplements available for RLS.
8. Grinding or Clenching Your Teeth
Grinding or clenching your teeth at night is referred to as Bruxism. This can cause a lot of issues with neck pain and discomfort as you sleep and may also make you feel tired as you wake up. There are many different causes of this condition as well, but they usually include stress and anxiety. Read more
The best way to solve Bruxism is to go to your dentist and get a mouth piece that will prevent you from being able to grind your teeth. These are made for sleeping and won’t be uncomfortable to wear. They are not costly and are molded to your teeth so that the fit is perfect.
9. Anemia (Iron Deficiency)
It’s possible that if you wake up feeling abnormally tired every morning, you might be Anemic. This means you have an iron deficiency in your blood. You can feel tired this way because your blood won’t carry as much oxygen as it should, making your body more fatigued than usual. Read more
Waking up tired from Anemia can be very discouraging, but it is solvable. With diet changes and some iron supplements, you can beat back your Anemia and feel more awake in the mornings again!
10. You Aren’t Sleeping Enough
The most obvious problem that can be making you tired every morning is a lack of sleep. It’s best to get around 7 or 7-1/2 hours of sleep every night. If you aren’t getting this much sleep consistently, you will feel tired.
To fix this, you just need to go to sleep earlier! It’s that simple, and doing this could help you to feel so much better every day.
It’s really important to make sure every hour of sleep you get really counts for something. If any of these issues above are affecting you, try to fix the problem as soon as possible so you can get back to feeling great in the morning and not living your life in a tired cloud of fatigue!
What do you think of this list? Have you ever had to deal with any of these issues that can have you waking up tired? I’d love to hear what you have to say in the comments below!