If your morning zombie routine and repeated use of the snooze button are becoming old, there is assistance. It all starts with determining the various reasons why you can’t wake up in the morning especially when you are tired and what you can do about it.
You’re probably not getting enough sleep and should change your bedtime routine. There are therapies available if your morning tiredness is caused by a sleep issue or another underlying illness.
We’ll go over all of that and more in this article so you may become one of those cheerful morning individuals.
Causes Of Difficulties You Encounter When You Want To Wake Up In The Morning
Difficulty getting out of bed in the morning isn’t only about disliking mornings and preferring your sleep. Wakefulness can be hampered by lifestyle factors, medical disorders, and drugs. These are some examples:
- Sleepwalking, sleep talking, and night terrors are examples of parasomnias.
- Sleep apnea is characterized by periods of no breathing while sleeping.
- Sleep deficiency, which can refer to a lack of excellent quality sleep, or sleep deprivation, which refers to a lack of sleep
- Anxiety and stress might interfere with your ability to fall or remain asleep.
- Depression has been associated with increased daytime drowsiness and sleeplessness.
- Circadian rhythm sleep problems, such as shift work sleep disorder and irregular sleep-wake disorder, can hinder you from developing a normal sleep habit.
- Some drugs, such as beta blockers, muscle relaxants, and antidepressants with selective serotonin reuptake inhibitors
- Persistent discomfort, which can make getting a good night’s sleep difficult
How to Wake Up When You’re Tired
There are several things you can do to assist you to wake up when you’re tired. If you have excessive drowsiness or difficulty when you want to wake up in the morning due to an underlying ailment, you may require a combination of home remedies and medical treatment.
The following are some suggestions and remedies to help you sleep better when you are tired and wake up better.
#1. Establish a sleep schedule.
If you want to get on a decent sleep pattern and train yourself to wake up early in the morning, you must go to bed and wake up at the same time every day.
Determine how much sleep you require — seven to nine hours each night is advised — and set a bedtime that allows you to wake up feeling refreshed.
Maintain your sleep schedule daily, including weekends and holidays, and your body will ultimately learn to wake up naturally.
#2. Enhance your bedtime ritual.
You could be undermining your efforts to wake up early without even recognizing it. Caffeine in the late afternoon and using devices that generate blue light before night can make it difficult to fall asleep.
Try doing something soothing before bed, such as reading or having a warm bath, to improve your evening routine. Avoid activities that have been proved to disrupt your circadian cycle and induce drowsiness, such as:
- gazing at screens, such as those on your laptop or phone
- Caffeine consumption within six hours of going to bed
- Sleeping or spending an excessive amount of time in bed during the day
- Consuming alcohol before going to bed
#3. To avoid clicking the snooze button, move your alarm clock.
As tempting as hitting the snooze button and obtaining “just a few more minutes” maybe, falling back asleep after you wake up is a sign of sleep fragmentation.
Sleep fragmentation, according to a study, increases daytime sleepiness and grogginess, reduces performance, and makes you feel run down.
If you’re used to pushing the snooze button, try putting your alarm away from your bed so you have to get out of bed to turn it off.
#4. Eat more healthy
Eating a nutritious diet gives you more energy and allows you to sleep better. On the other hand, foods that are commonly regarded as bad might make you feel sluggish and deplete your energy.
Aim for a well-balanced diet rich in items that boost your energy, such as fruits and vegetables, whole grains, and omega-3 fatty acid-rich foods.
#5. Exercise on a regular basis.
Exercise has been shown to enhance sleep and illnesses such as anxiety and depression, which can induce insomnia and excessive sleepiness.
According to a study, it also boosts energy levels by lowering weariness, even in persons with chronic fatigue issues.
#6. Take use of the daylight.
Daylight aids in the regulation of your circadian rhythms and the improvement of your sleep.
If you get some sun first thing in the morning, it can help you feel better and have more energy for the rest of the day. Try opening your blinds as soon as you wake up, drinking your coffee outside, or taking a brief walk.
You might also try sleeping with your curtains open to wake up to sunlight – as long as it’s not too bright outside your bedroom window at night.
Is it a gloomy day? No need to be concerned. Simply switch on the lights or use a light-up alarm clock.
#7. Obtain a sleep study
If you still can’t get out of bed in the morning after using other ways, or if you’ve seen sleep problem warning symptoms, speak with your doctor about a referral to a sleep specialist.
Participating in a sleep study can aid in the diagnosis of a sleep issue that may be causing your morning weariness.
Treating a sleeping condition
If you have a sleep issue, such as persistent insomnia or restless leg syndrome (RLS), treatment can improve your sleep and wakefulness. Treatment options vary depending on the specific sleep issue and may include:
- Prescription medications, such as sleep aids or RLS medicine
- A device for treating obstructive sleep apnea
- Behavioral treatment
- Obstructive sleep apnea surgery
Signs that you aren’t getting enough sleep
Having difficulty waking up in the morning is only one indicator that you are not getting enough sleep. Here are several more:
- yawning excessively
- inability to motivate
- excessive tiredness during the day
- muddled thinking
- heightened appetite
Establishing Routines and Understanding Sleep Patterns
Despite the fact that many successful people and books advocate waking up early, getting up at 5 a.m. is far from the holy grail of a good day or life.
Mornings are sometimes the only time when many people can devote themselves to side projects or personal development. However, when you wake up and when you go to bed isn’t as important as you would believe. In terms of production, the only thing that matters is how you spend the hours in between.
Instead of focusing on when to wake up, focus on maximizing your energy and making the most of your awake time.
Our bodies like patterns, which is why going to bed and waking up at the same time have a significant impact on your recuperation.
Abnormalities may occur from time to time, but adhering to regular sleep patterns and going to bed at the same time will help you fall asleep faster and wake up feeling more refreshed.
Be Wary of Sleep Stages
We go through five stages of sleep while sleeping. These several stages of light and deep sleep are referred to as sleep cycles, and each stage has unique properties.
This is the stage of light sleep. Our body temperature and blood pressure fall during these periods, and we gradually fall asleep. Stage 1 is a transition period between being awake and sleeping that accounts for only 5% of each night. We wake up easy at this time.
This accounts for up to 55% of our total sleep time. That is when our brain activity slows and waking up becomes difficult.
Stages #3 & #4:
These are stages classified as profound sleep. Our brain activity is reduced to a bare minimum, while recuperation processes are accelerated. As a result, these stages are critical for achieving the best rest and recovery.
The final stage is often known as the REM (Rapid Eye Movement) phase. Our eyes move, we dream, and our brain activity is at its peak during this phase.
A new sleep cycle begins when these five stages are completed.
Each cycle lasts approximately 90 minutes, therefore we normally repeat these cycles four to six times per night.
Four of these sleep cycles would result in six hours of sleep, whereas six cycles would result in nine hours of sleep.
Okay, but what difference does it make?
Understanding sleep cycles is important since when you wake up affects your energy levels. Waking up in the middle of a deep sleep cycle will make you feel worse for wear, however, waking up in the middle of a light sleep stage will result in an energized morning.
In summary, being jolted out of deep sleep will leave you feeling less refreshed than waking up during a light sleep period.
How to Go About It:
Because you are aware that each sleep cycle lasts approximately 90 minutes, you may set your alarm accordingly. Rather than waking up in the middle of a cycle, set your alarm to sound when the cycle is over.
Rather than aiming for the normal eight hours of sleep, ensure that you finish your sleep cycle and do not wake up in the middle of it.
Using a smart gadget to track your sleep, such as a watch or ring, is the simplest and most effective way to understand and modify your sleep pattern. Even most cellphones, when placed close to your pillow, can track your sleep.
If you don’t want to use devices, use the 90-minute rule to calculate when your alarm should sound based on getting a full sleep cycle rather than waking up in the middle of a deep sleep period.
So, if you go to bed at 10.30 p.m., set your alarm for 6 a.m. rather than 6.30 a.m.
It is possible to train oneself to get out of bed on time in the morning. A few tweaks to your routine will help you overcome morning tiredness and get up and at ’em bright and early.
Consult a doctor if you suspect you have a sleep issue or another medical condition that is contributing to your morning lethargy.
How To Wake Up FAQ’s
Why is waking up so hard?
Difficulty waking up in the morning causes include:
Parasomnias, such as sleepwalking, sleep talking, and night terrors, are examples of these. Sleep apnea is characterized by periods of no breathing during sleep. sleep deficiency, which can refer to a lack of excellent quality sleep, or sleep deprivation, which refers to a lack of sleep
How come I sleep through my alarm?
If you don’t hear your alarm, it’s possible that you’re a natural snoozer. Deep sleepers, according to Dr. Guy Meadows, co-founder and clinical lead of Sleep School, have more sleep spindles, a kind of brain activity during non-rapid eye movement (NREM) sleep.
What time should I go to bed if I wake up at 6?
If you wake up at 6 a.m., you should go to bed between 9 and 11 p.m. to receive 7-9 hours of sleep.
Why don't I feel good when I wake up?
Most likely, your morning grogginess is due to sleep inertia, which is a natural aspect of the waking process. Typically, your brain does not wake up immediately after sleeping. It gradually awakens. During this change over time, you may feel sluggish or bewildered.