Many people waking up in the morning feel tired. Yes, this is a very common problem. There are many factors that can affect how tired you feel in the morning, including your sleep duration and habits. As strange as it sounds, your everyday habits have a huge effect on your condition after sleep.
"Unfortunately, the importance of sleep is often under-appreciated and the consequences are commonly unrecognized," says sleep expert Dr. Lee-Chiong. "Getting adequate sleep every night might be a tall order, especially with long work days and active lifestyles often taking priority. Creating a healthy sleep regimen starts with recognizing that insufficient sleep is a problem and identifying a path towards a solution."
Are you familiar with this problem? If your answer is yes, then you should read our article to the end. We have prepared a list of 11 reasons you’re waking up tired in the morning. Coffee is not an option! So, read and take notes!
#1. Stop pressing snooze
Many people believe that hitting the snooze button will make them less tired since they are getting more sleep. This is false information! The thing is, hitting the snooze button you will wake up in the wrong sleep cycle. What’s more, you will feel more tired than before. Try to wake up with the first alarm!
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#2. Stop watching TV shows before bed
"We watch TV, we read articles, or play games on our phone thinking that we are going to do this until we sleep. However, we are actually keeping ourselves awake", says Nikki Martinez, Psy.D., LCPC. The thing is, the light from your electronics can disrupt your body's level of the hormone melatonin. Melatonin is responsible for controlling sleep cycles according to WebMD.
#3. Let the light in your room in the morning
Morning light helps to regulate your body's natural circadian rhythms that can make you feel awake and energetic, according to the UCLA Sleep Center.
#4. Stop drinking caffeine in the afternoon
Science has proven that drinking caffeine after 2 p.m. in the afternoon can impact our sleep. You can drink coffee and tea throughout the day, but you need to stop doing it by 2 p.m. before bed.
#5. Stop going to bed at different times each night
Dr. Martinez said that people have to go to sleep and wake up at the same time seven days per week. This habit will help your body go to bed and wake up at the right time. “Getting yourself on a schedule helps to promote more consistent sleep”, says Martinez.
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#6. Stop spending too much time in your bedroom
Your bedroom is only for sleep and sex. When you spend too much time in your bedroom, you will struggle with the sleeping instinct. Stop torturing yourself. You must learn to associate your bed with sleep!
#7. Stop drinking before bed
Drinking before bed will make your night restless. "While many people falsely think a few drinks before bed relaxes them and helps them sleep, it actually does the opposite," says Martinez. If you do not want to wake up tired in the morning, you’d better not drink at night.
#8. Stop sleeping with your pets
Many people like to sleep with their pets. However, these cute animals can disrupt your sleep. As a fact, animals have different sleep patterns than humans. While you will change your position, your pet may think that you are awake and expect you to pet them. These actions will disrupt your sleep and could rob you of sleep time that you are unaware of.
#9. Stop eating before sleep
You should not eat 2 to 3 hours before bed. The thing is, the process of digestion takes too much time. Eating before bed, may make you feel full and tired, but your body is activated and will not be ready for sleep. All you need to do is eat every three to four hours during the day so you do not feel hungry at night.
#10. Comfortable sleeping conditions
Your bedroom should be comfortable and cozy, if you do not want to wake up tired in the morning. What’s more, some conditions like temperature, volume and lighting can affect your sleep. You need to keep your bedroom dark at night, and keep the temperature between 60 to 67 degrees Fahrenheit.
#11. Avoid stress
Stressful situations affect your sleep as well as your general condition. To avoid stress, you need to relax. Try meditating or doing some yoga poses before bedtime.
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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