Do you habitually hit the snooze button in the morning? It may appear to be heaven to sleep for an extra five to ten minutes. This extra sleep, however, frequently cause morning fatigue and grogginess!
We’ve all had those mornings when we just can’t seem to get out of bed, despite having gotten enough sleep. Many of us drink cup after cup of coffee to help us wake up on tired days. Certain morning habits can help you re-energize, eliminate stress, and increase focus, which are all common side effects of the hectic morning rush.
The Most Common Reasons for Waking Up Tired
It’s normal to feel tired when you wake up; your natural body clock releases cortisol and other hormones during light sleep to help prepare you to wake up, so it can take some time for your brain to fully transition from sleep to wakefulness; this is known as sleep inertia. A lack of sleep, as well as being woken up abruptly by an alarm or another disruption, can increase the likelihood and intensity of sleep inertia.
People who frequently ask themselves, “Why do I still feel tired after sleeping?” should consider whether an undiagnosed sleep disorder is to blame for waking up with no energy to get out of bed. There are numerous types of sleep disorders.
Excessive screen time
In our technologically advanced world, we are more exposed to artificial lights than ever before, and while this is harmless during the day, it is not ideal after sunset. Many of us are guilty of scrolling through social media while lying in bed or staying up late watching Netflix, but it’s wreaking havoc on our internal body clocks. Blue light emitted by phones, laptops, and television screens, in particular, is the culprit preventing the body from producing melatonin. This hormone causes us to feel tired in the morning as it prepares us for sleep.
Poor sleeping environment
A poor bedroom environment can be caused by a variety of factors. Most of them are probably unknown to you. Nonetheless, they can have a significant impact on the quality of your sleep. If your sleeping environment is too bright, too hot or cold, or too noisy, it may be stealing precious zzz’s and leaving you running on empty the next day. Furthermore, an uncomfortable mattress or pillow can cause stiffness, soreness, aches, and pains, reducing the quality of your sleep.
While a short afternoon nap can help you feel refreshed throughout the day, anything longer than 20-30 minutes can have the opposite effect, making it difficult to get a good night’s sleep, especially if taken later in the day.
Sleeping and waking up at different times each night and morning can throw off your circadian rhythm. An irregular sleep schedule has been linked to an increased risk of cancer, depression, and heart problems. Furthermore, if you choose to stay awake longer, especially on weekends, or if your job requires changing shift patterns, you may not get a full eight hours of sleep.
Read more: Effects of Alcohol on different body organs
According to a 2013 study not drinking enough water to stay hydrated can cause fatigue and difficulty thinking clearly, even in mild cases. Such findings are not surprising given that our bodies are made up of approximately 50% water, which is required for a wide range of bodily functions and processes.
9 ways to avoid morning fatigue and feel less groggy:
Do not use the snooze function
Say no to snoozing! You must avoid falling asleep once more. You will become fatigued and inactive if you do so. Attempt to get up and start your day as soon as your alarm goes off. Also, keep your alarm far enough away from your bed to avoid having to get out of bed and move your body to turn it off.
Begin your day with a glass of water
In any case, staying hydrated is a good idea. Starting your day with a glass of water can help you avoid morning drowsiness. Water will flush toxins from the body, resulting in a healthy gut and a glowing you. If you feel tired in the morning, it’s most likely due to dehydration. A glass of water will refresh you before you begin your day.
Get some sun exposure
Sunlight, particularly early-morning sunlight, helps increase serotonin levels in the brain, which can give you more energy and keep you calm, positive, and focused. Avoid being out in the sun at noon, when it is at its zenith and emits the most UVB rays. It’s a tried-and-true method for coaxing your slacker out of bed.
Take up yoga
The best thing you can do for your health is to get some physical activity in the morning. Exercising or doing yoga can be the body’s natural way of waking up after being immobile for long periods of time during the night. Stretch, do yoga, or even other exercises like walking after waking up to avoid being groggy. This can help you maintain your energy levels. Attempt to do some form of exercise every morning.
Listen to relaxing music
According to a study published in the journal BJPsych International, music stimulates our brain circuits and increases both creativity and productivity. So, if you truly want to say goodbye to morning tiredness and laziness, turn on some music and lift your spirits.
Consume a nutritious breakfast
Breakfast is the most important meal of the day, so don’t skip it. You will be more tired if you skip breakfast. Eat oats, fruits, or eggs instead. However, excessive carbohydrate consumption and fatigue should be avoided. A low-carbohydrate breakfast would boost cognition and mood.
Consume high-energy foods
Along with a healthy breakfast, include some energy-boosting foods in your morning meal. Foods like pumpkin seeds, walnuts, dates, and almonds are excellent sources of instant energy. They can also be used as a pre-workout or evening snack.
Establish a bedtime routine
Your bedtime routine is the only thing that never worries you about waking up refreshed. A bedtime routine, on the other hand, is absolutely necessary. So, get enough sleep, turn off your phone an hour before bed, and avoid drinking coffee at night..
Some people have a habit of smoking right after they wake up. This can get you in a lot of trouble. It is common knowledge that smoking is harmful to one’s health. It is best to avoid it and instead begin your day with meditation.