Three Reasons You Wake Up Feeling Tired and How to Fix It

Discover three reasons you wake up feeling tired and how to fix it for better mornings and more productive days.

Three Reasons You Wake Up Feeling Tired and How to Fix It

Everyone needs sleep. That’s a – very obvious – fact.

But did you know that more than 30% of adults do not get enough sleep? This means that one-third of Americans are sleep-deprived at this very moment. And, as a result, they might not be accomplishing all that they should.

Don’t be surprised if you struggle because of this, though. You go to sleep. You wake up still feeling tired. You try to function as best as you can. Then the cycle repeats. It’s difficult to break. There is no change to your routine, particularly if you are unaware of the problem. That’s where this post comes in.

Below, you will find three of the most common reasons someone wakes up feeling tired. Not only that, but you will also learn how to fix your sleep in relation to these reasons.

Inconsistent Sleep Schedule

Sometimes, you go to bed at 10pm. Other nights, you’re up until 2am. This means there is little – or zero – consistency in your sleep schedule, and this will definitely have an effect. Of course, some people are unable to commit to a sleep schedule completely due to work and other commitments.

However, making changes is advised. Inconsistent bedtimes and wake-ups will disrupt your circadian rhythm and sleep-wake homeostasis. Such irregularity forces your brain to release alertness chemicals at the wrong time. It will also cause sleep inertia – a state of grogginess from waking up during deep sleep cycles.

The best way to fix this issue is by setting a strict wake-up time. This time should be kept the same seven days a week, regardless of when you fell asleep, to avoid “social jet lag.” If your sleep schedule does need to change, then make adjustments gradually. Aim to shift sleep and wake times by only 15 to 30 minutes every few days.

Too Much Screen Time Before Bed

You’ve likely heard that screen time affects your sleep. The blue light is to blame. Devices emit blue light, and this suppresses melatonin – the hormone responsible for sleepiness. It also triggers neurophysiological arousals that keep your brain alert. Again, your circadian rhythm is disrupted.

This reduces REM sleep, too. Your REM cycles are delayed by the blue light and stimulating content. As the beginning is pushed back, you’ll experience a shorter REM duration overall. REM is vital for emotional processing and memory, so missing out of this stage of sleep will have consequences.

So, if you want to know how to get more deep sleep and achieve REM, ditch the devices an hour before bed. This is known as the One-Hour Rule. You might benefit from switching devices to “Night Mode” as well, as this will reduce blue light exposure. Of course, that isn’t a substitute for turning them off completely.

Dehydration During the Night

Now, this one might be surprising. Very few people are aware that dehydration has an influence on sleep and tiredness. Most people think drinking a glass of water before bed will have them up and down to the toilet all night, but they forget the importance of water in the body.

Lack of water, for instance, causes a drop in blood volume. This then forces the heart to work harder, meaning your body is not resting as it should. Pair this with the interruptions caused by dry mouth and muscle cramps during sleep, and you’ll be experiencing fatigue come morning.

The resolution is very simple. Drink water. You should drink an adequate amount of fluids throughout the day, and have a little amount just before bed. A glass of water first thing in the morning would be beneficial as well.

And there you have it. Three common reasons for poor sleep and tiredness in the morning, as well as the quick fixes. If you use the information provided, you should be well on your way to deep sleep and waking refreshed.