It happens to everyone at some point or another. You’ve planned everything perfectly. You get to bed early, have your alarm set. You’re going for a solid eight hours of sleep. Finally.
And then you wake up. You get out of bed, head to the kitchen for breakfast, and you realize – you’re still tired. Why are you waking up tired? You just slept eight hours! What gives?
Well, don’t be alarmed. This can happen to anyone. Usually, there are some factors in your everyday life that can be causing the tiredness, so don’t give up!
This article will be discussing the possible causes of poor sleep, as well as simple and effective ways to fix this issue.
Why Do I Wake Up Tired?
When it comes to rest, just sleeping for eight hours might not be enough. Your body also needs to be still and resting! That doesn’t always happen.
Your body can be moving and active in the night, without your even knowing it.
RLS & PLMD
If you wake up in the morning to find that your bedding is more rumpled than usual, if your sheets have pulled up at the corners, the blankets and pillows are on the floor, and your partner complained that you move or kick too much – you may have what’s called Restless Leg Syndrome (RLS).
Something else known as Periodic Limb Movement Disorder (PLMD) may also be the cause.
This is when your body has the irresistible urge to move your legs and limbs around while sleeping. If you think this may be an issue, a doctor’s appointment is required for an accurate diagnosis.
Everyone experiences acid reflux at least once in their life; we can all attest that the burning in your chest and base of your throat just sucks. The pain can be enough to wake just about anyone.
However, you can also have acid reflux without waking up. This is called silent reflux. While you’ll continue sleeping, it can disrupt your sleep cycles, becoming the reason why you’re still tired after having slept eight hours.
To fix this issue, you need to follow all the symptom relief methods for regular acid reflux and heartburn.
Don’t eat for the two hours prior to going to bed, try to avoid taking medication at bedtime, and during dinner, try to avoid foods that can cause acid reflux, such as spicy, high-fat, and acidic foods.
Jaws and Teeth
Once again, movement when sleeping can disrupt your sleep cycle – even if it’s just grinding your teeth.
If your partner complains of the grinding noise, or if you wake up with a sore jaw, this could be what’s causing your sleep issues.
A dentist visit is required for diagnosis. They’ll easily be able to tell if you’ve been grinding your teeth in your sleep, and a simple appliance to wear at night will fix this problem.
A circadian rhythm is, to put it incredibly simply, is your body’s way of telling you to wake up when the sun rises and to go to sleep when the sun sets.
If you’re always sleepy no matter how much rest you get, light could play a significant factor. Your body won’t do all it needs to while asleep if it isn’t totally dark in your bedroom.
This means, don’t sleep with the television on. No fish tank lights in your room. This means good, black-out curtains to block out all light from outside.
Give yourself a dark, sleep oasis, and you’ll be surprised how well-rested you’ll feel.
When it comes to getting a good night’s sleep, sometimes it isn’t enough just to get eight hours. You also need to make sure you’re getting enough sleep cycles and deep sleep.
A sleep cycle lasts anywhere from 90-110 minutes. For a person to feel well rested, they need to go through four to five cycles a night. This is optimum because you need a certain amount of deep sleep, and four to five cycles allow you to get the right amount.
It’s important to plan your sleep schedule so you don’t wake up right in the middle of a sleep cycle.
When it comes to planning out your night, you’ll want to get a sleep tracker. It’s a way for you to figure out exactly how long your sleep cycles are.
Tips and Tricks to Stop Waking Up Tired
Sometimes, you’re not getting enough sleep cycles because you’re waking up in the middle of the night, or because you can’t fall asleep. This can be caused by caffeine.
It may be a good idea to try implementing a caffeine curfew. Once you’re done with your lunch, cut yourself off from caffeine for the rest of the day, or else it might affect you at night.
It may also be prudent to move dinner back a couple hours. Instead of eating dinner an hour before bed, try at least three hours before bed.
If your body is busy digesting food, it won’t have time for all the rejuvenation it’s supposed to accomplish while asleep.
What you eat also plays an important role in your sleep cycle. It’s a good idea to avoid processed foods, additives, and preservative-rich foods during your evening meal.
Try sticking with healthy foods as much as possible for dinner. Save the snack foods for lunch and your afternoon snacks.
The room you sleep in plays just as big of a role in your quality of sleep as the amount of time you spend sleeping.
Not only should your room be as dark as possible to help with your circadian rhythm, you should also avoid any screens for at least an hour before bed.
Keeping your bedroom as uncluttered as possible also helps. You’ll be surprised how much easier it is to relax when your bedroom isn’t so jam-packed anymore.
The color of your bedroom can also play a factor. Bright, loud colors make relaxation hard and a good night’s sleep almost impossible. Scientifically speaking, the best color for your bedroom is a nice, serene blue.
The quality of your sleep can affect every aspect of your life. Making sure you’re keeping a healthy sleep schedule is just as important for your overall health as exercise and healthy eating.
With these tips and tricks, you’ll be on your way to a better night’s sleep in no time.
Have you tried any of these tips to stop waking up tired?