So, you have gotten your full eight hours of sleep. You have the coffee ready to go. There is a full day of errands to do and work to get done. You simply have no interest in getting out of your comfortable bed sheets. Even after three cups of coffee, you feel groggy. So, what can you do to wake up feeling refreshed instead of tired and unmotivated? Here are some reasons you might be waking up tired in the morning, and some suggestions for correcting them.
What you eat during the day can contribute to your quality of sleep at night. If you already have digestive problems like acid reflux, you are probably already aware of this. Indigestion, nausea, reflux, and heartburn can all cause enough discomfort to interrupt sleep. To prevent digestive discomfort during sleep, make sure that you stop eating at least two hours before you go to sleep. Consider avoiding acidic, spicy, and foods loaded with fat at dinner, even if you eat dinner more than two hours before bed. Keep in mind that painkillers like aspirin can also cause stomach discomfort, so it is best to avoid using these before bedtime. Finally, many people find relief by adjusting their sleep position. The best position for digestion relief is on your left side.
If you drink a lot of beverages or eat foods with high fluid content within the three hours before you go to bed, you will likely need to wake up in the middle of the night for a visit to the bathroom. Any time your sleep is disrupted, the quality of the sleep is degraded. It can also be difficult to fall back to sleep after waking up to go to the bathroom. Bright lights can signal to your brain that the time for sleep is over. Even if you do not wake up in the middle of the night, your bladder may be signaling to your brain that it needs to “go,” which can silently disrupt your sleep. To prevent this, avoid liquids before bedtime. Also, reduce the amount of coffee or other caffeinated drinks that you consume during the day.
Have you ever woken up tangled in your sheets, or even with your head at the foot of the bed? You may be suffering from restless leg syndrome or periodic limb movement disorder. These conditions significantly degrade the quality of your sleep. Moving around throughout the night makes it impossible to get an adequate amount of REM sleep, which is essential to waking up feeling refreshed. To combat mild cases of these conditions, get more vitamin B and folic acid into your diet by eating plenty of spinach and other dark, leafy greens. If the symptoms of these conditions persist, you should consult with your doctor. Severe restlessness can be a sign of more serious conditions like thyroid problems, arthritis, anemia, and even diabetes. Also, talk to your doctor about any medications that you are currently on. Some medications can cause or worsen the symptoms of restlessness.
If you gnash your teeth together while sleeping, you may have a condition known as bruxism. Bruxism affects a large portion of the population, but many people are not even aware that they are suffering from it. It typically will not wake you up, so you will need to find out from someone else if you have it. If this is not feasible, your dentist may be able to diagnose bruxism by looking for signs likes microfractures on the surface of your teeth. Other symptoms include neck pain and stiffness. Most drug stores sell special mouth guards that can help alleviate the problem, or your dentist may fit you for one during your visit.
Routine and Rhythm
Your body has a process that helps it to distinguish between day and night. This process, called circadian rhythm, can dictate how well you sleep at night. If your circadian rhythm is out of sync, you will wake up groggy no matter how many hours of sleep you get. If your sleep pattern is irregular, you work at night, use a computer in bed, or sleep with the lights on; you are throwing off your circadian rhythm. To fix it, stay away from electronic devices with screens for an hour before going to bed, make sure all of your lights are off while you sleep, and walk outside first thing after you wake up.