NO MATTER how many times you hit the snooze button, sometimes you won’t let yourself wake up.
But it could be your sleeping habit that is causing you to feel so tired when you need to wake up.
Always tired when you wake up? These tips should help youCredit: Alamy
Being sleepy when the alarm bell rings is the last thing you need when you have a busy day ahead of you.
So how can you fix it?
James Wilson, sleep practitioner and co-founder of www.beingwellfamily.com, knows all the tricks to wake up refreshed.
He also knows when your morning sleepiness is actually a cause for concern – read on to find out if this applies to you.
1. Wake up to natural light
James recommends waking up in the morning to natural light to get you going.
Our brains are naturally programmed to respond to the rising sun by producing hormones like cortisol that make us feel awake.
Most people wake up in a pitch black room. So James suggested using a sun alarm clock.
He said, “You can enhance the sunshine alarm clock by buying a light box.
“These mimic the frequency of light from the sun and promote the production of wake-up hormones such as cortisol and lower melatonin, a hormone associated with sleep.
“[It] gently pulls you out of your sleep cycle and even if you still use an audible alarm, you won’t wake up with such a start and be tempted to keep hitting the snooze function.
“Use one while you prepare for your day or eat your breakfast.”
2. Have a wake up routine
When it is time to get up, what’s the first thing to do? Granted, the answer is check your phone.
Email, social media, texts – anything to get your brain working.
But that’s the worst thing you can do, said James.
“Don’t jump out of bed and check your email and social media replies.
“This activates your brain too quickly and doesn’t let your brain go through the process that it needs.”
Brain waves have a spectrum of fast and slow and put you in an alert or sleepy / relaxed state.
When you wake up, your brain should have time to gradually move from slow (delta) to fast (gamma) waves.
Skipping the stages in between – like alpha, a relaxed but alert state – can make you feel more nervous.
James said, “Take your time, get up gently and listen to the radio for maybe 30 minutes while your brain gets going.”
3. Go to bed rested
It is easy to assume that you are not a “morning person”.
But it could be your evening habits that are to blame.
James said, “We may wake up tired from going to bed with increased stress or with too much caffeine in our system.
“When we are sleep deprived, falling asleep is not difficult for many of us because sleep is an instinct and our body gets it when it can.
“When we’re exhausted, we’re more likely to fall asleep.
“However, if we’ve gone to sleep right after work, exercised the three hours before bed, ate a heavy meal too soon before bed, or watched the news rather than our favorite sitcom – it gets tougher .
“Try to keep your caffeine intake to a minimum in the six hours before bed. If you relax about an hour before bed, make sure you’re ready for bed so that if you feel drowsy, you can nod straight to the land of the nod. “
Having a good nighttime routine and rest, that is, decent quality, as well as hours, should help alleviate the morning fear of getting up.
Are you actually tired?
James said, “Are you really tired or did you just wake up?
“When we wake up it can take a while to get going and we can still feel tired and lethargic.”
This is known as sleep indolence and refers to the transitional state between sleeping and waking, around 15 minutes.
During this time it is normal to feel lightheaded and disoriented.
James said, “If you are still feeling tired at 10/11 in the morning because that’s when we are most vigilant, then there may be an underlying problem we should look into.”
When is morning fatigue a serious problem?
James said, “A lot of things make us tired – most of the time they have nothing to do with sleep.
“Deficiencies such as vitamin D or iron – stress, fear, burnout, poor nutrition, and lack of exercise are common problems.”
One of the most common symptoms of sleep apnea disorder is daytime sleepiness.
People with this disorder stop breathing for short periods of time at night without even realizing it. This causes a lot of snoring.
James said those affected feel “utterly shaken after a typical amount of sleep.”
“Other symptoms include a splitting headache, falling asleep during the day, and a choking and / or gasping sound at night,” he said.
Anemia, diabetes, and chronic fatigue syndrome are just a few of the other possible medical causes of your constant feeling of fatigue.
Mental illnesses such as anxiety and depression can also make you feel tired or energetic.