From time to time, we’ve all shortchanged our sleep. Whether it was a late-night out or sleep didn’t come easy for anyone in the house because the kids were up sick; waking up tired in either case is totally understandable. But waking up is a process, and once the sleep inertia wears off, you should be good to go. If you’re waking up tired constantly, without provocation, and the fatigue lingers on throughout your day, there may be something bigger at play. Here’s a look at eight reasons why you might be waking up tired.
You’re Not Sleeping Enough
According to the guidelines issued by the CDC, the average adult needs about seven to nine hours of sleep per night. Any less than that, you run the risk of waking up tired. Of course, everyone has a night or two where sleep is just a pipe dream, and that’s totally normal. If you’re dealing with prolonged bouts of restless nights, however, you may want to consider a few lifestyle changes or a reassessment of your sleep habits to get yourself back on track.
You’re Sleeping Too Much
It may sound counterintuitive but, while not getting enough sleep could be the reason you’re waking up tired, sleeping too much can have the same effect. The reason for this is that any disruption to your sleep cycle (i.e., going to bed later on the weekends and sleeping in) can knock your body clock out of whack and lead to daytime fatigue.
You’re Not Getting Quality Sleep
If you’re clocking 8 hours a night in bed but still waking up tired, that could be an indication that you’re not getting enough high-quality sleep. This may be particularly true for those who tend to wake up in the middle of the night and have difficulty falling back asleep. The wee hours of the morning are when your body is most likely to enter the deepest stages of sleep or REM sleep. It’s during these sleep stages that your body typically rests and recharges. If you’re missing out on those sleep stages, you’re likely missing out on a crucial power-up and consequently waking up tired.
You’re Drinking Before Bed
While a nightcap or a glass of wine to take the edge off in the evening is much romanticized in movies, the truth is drinking too close to bedtime can have a detrimental effect on your overall quality of sleep.
Alcohol, as we all know, is a depressant, and while it may make you feel sleepy initially and even allow you to sleep more deeply, it will affect your sleep quality as the night goes on. Not only does alcohol raise your internal body temperature, which is not conducive to good sleep, but research also shows that alcohol reduces the amount of time we spend in REM sleep – the deepest, most restorative sleep stage.
Your Diet Leaves A Little To Be Desired
If you’ve ever had a heavy meal and went to bed shortly thereafter, chances are you did not get a good night’s sleep. The fact is, heavy meals, processed foods, and fried or fatty treats are not a good recipe for quality sleep. Not only can these foods lead to indigestion, heartburn, and gastrointestinal disturbances, but your overall sleep quality suffers, and the likelihood that you’ll wake up tired gets a considerable boost.
One study, in particular, examined the quality and quantity of food intake as well as the sleep patterns among 495 participants. The study ultimately found that poor sleep quality was intrinsically linked with greater intake and low-quality diets. At the end of the day, a healthy diet is your ticket to a good night’s sleep. Think about adding more fiber like fruits and veggies, cutting back on sugar, and powering up on protein instead.
You Have An Undiagnosed Sleep Disorder
If you’re consistently waking up tired, it’s quite possible that you may have an undiagnosed sleep disorder. Sleep Disorders like sleep apnea, insomnia, periodic limb movement disorder, and restless leg syndrome, for example, are known for causing nighttime sleep disruptions; a common symptom for all of them is daytime fatigue or tiredness.
Again, periodic sleep issues are common and short bouts are usually nothing to worry about. If your symptoms persist and waking up tired becomes your new normal, you may want to check in with your doctor sooner or later.
You’re Indulging In Too Much Screen Time
While the idea of screen time is often tied to parents being parents and monitoring their kid’s tech use, the truth is the idea of screen time can also apply to adults—but in a different way, of course.
The fact is exposure to any type of light suppresses your body’s melatonin production (a key player in maintaining your circadian rhythm), but the blue light emitted from smartphones, tablets, and even televisions has a far more powerful effect. Research has shown that blue light can suppress melatonin production for twice as long.
The net effect here is that you don’t feel sleepy while you’re using your devices, and so you stay up and continue scrolling in a vicious cycle that only leads back to you waking up tired day after day.
Your Sleep Habits Needs An Overhaul
Long story short, your sleep habits are all the things you do that create the ideal conditions for a good night’s sleep. Some of the behaviors we’ve already covered as reasons why you might be waking up tired, like drinking before bed, late-night doom-scrolling, and eating heavy meals, all fall under the category of sleep habits — but that’s not an exhaustive list.
Sleep habits also include:
- Maintaining a consistent sleep schedule
- Exercising regularly
- Reducing your exposure to light before bed
- Maintaining a consistent, comfortable temperature in your bedroom
- Creating a relaxing bedtime routine
Waking up groggy is fine, but waking up tired and dealing with its lingering effects throughout the day is not. If you find that you’re regularly waking up tired, you may want to reassess your diet and exercise routine and your sleep habits and make adjustments as needed. If the problem persists, you may want to schedule a visit with your doctor to get to the bottom of whatever is meddling with your sleep.
