Many of us have experienced tiredness after waking up. If this is only an occasional feeling tired that it isn’t normally a cause for concern. If, however, you are experiencing fatigue frequently after waking, you should look into the common causes of poor sleep quality. Constantly waking up tired or feeling fatigued in the morning may be a symptom of an underlying health problem.
This article will explain some of the most common causes for waking up tired as well as experts suggestions on how to get a better night’s sleep.
Sleep inertia (also commonly known as “Hicham’s syndrome”) is a physiological state we often experience immediately after waking up, in which we are put in a state of impaired sensory-motor and cognitive performance. Common symptoms of sleep inertia are feelings of disorientation, drowsiness and a reduction in motor dexterity. These symptoms can dissipate from 15 minutes to a few hours. Commonly, most people experience sleep inertia from 15 minutes to 30 minutes after just waking up.
Sleep inertia and its symptoms often occur in sleep-deprived people being woken up from a deep sleep in an abrupt manner or by an alarm at an earlier time than usual. You can limit the effects of sleep inertia by getting adequate sleep every night, limiting your napping time to less than 30 minutes and drinking caffeine in the morning.
If you are often experiencing fatigue, stiffness, or muscle aches, your mattress could be the underlying problem. The experts at https://www.myisense.com/ explain how various research has shown that a quality mattress plays a major role in ensuring a good night’s sleep and reducing aches and pain in the morning. A poor mattress can put a lot of stress on your body, particularly your neck and spine. Moreover, common allergens such as dust mites in an old mattress can cause people to sneeze and cough, especially people who have asthma and allergies.
You can make sure your mattress is not negatively affecting your sleep quality by replacing your mattress every 10 years and ideally. Investing in a foam mattress can really help you to feel fresh in the morning because they distribute body weight evenly and reduce pain in high pressure areas.
Incorrect Bedroom Temperature
Temperature can also have a major impact on the quality of your sleep and how you feel in the morning. Of course, personal preference plays a major role in setting the temperature in your bedroom, but according to health experts, having a cool room is the most ideal when it comes to getting a good night’s sleep and waking up refreshed.
In order to fall asleep easier, you can try wearing socks in bed since having warm feet can help dilate your blood vessels and in turn, help adjust your internal thermostat. Moreover, it is suggested that you keep your bedroom’s temperature between 15°C to 19°C (60°F and 67°F).
What you eat and drink before going to bed can greatly affect how easily you fall asleep, stay asleep and how tired you feel in the morning. Consuming too much caffeine is one of the most common causes that makes falling asleep harder, and also causes you to wake up frequently throughout the night to go to the bathroom. Remember that other than coffee, tea, soft drinks and chocolate, caffeine is also present in many medicines and supplements. In order to get the best night’s sleep, avoid caffeine intake for at least seven hours before bedtime, and be mindful with your caffeine intake throughout the day.
If you have tried different sleeping strategies but nothing seems to help, then you might have an undiagnosed sleeping problem. With different sleep disorders, there are both common symptoms and distinctive differences. Therefore, it is best that you consult a healthcare professional to help further diagnose and treat your sleep disorder effectively.
Some common sleep disorders include sleep movement disorders, sleep apnea and insomnia. Depending on the type of sleep disorder that you have, you can experience tiredness in the morning, wake up with a dry mouth, have constant throbbing headaches in the morning or have trouble getting enough sleep. Your healthcare specialist will be able to tell you what you need to do and prescribe you the right medicine to deal with the issue.
Remember that even though feeling tired in the morning can be frustrating and negatively affect your energy throughout the day, there are steps you can take and habits you can form to ensure a better night’s sleep. Having good practices and habits before bedtime can positively influence your sleep quality at night and help you stay alert during the day.