If you’re finding it hard to wake up in the morning, you’ve come to the right place! We understand the struggle of dragging yourself out of bed and starting the day, especially when you’ve had a poor night’s sleep. But fear not, we’re here to help.
On this page, we’ll explore the various reasons why you might find it difficult to wake up in the morning and provide you with solutions to make the waking up process a little easier. From lifestyle changes to products that can enhance your sleep routine, we’ve got you covered.
If you have been struggling with your toddler’s sleep, you might also be interested in our page on “”how to get a toddler to sleep“”. And if your baby won’t sleep in their crib, don’t worry, we have a page dedicated to solving that issue as well.
So grab a cup of coffee (or maybe avoid the caffeine if you’re trying to improve your sleep), sit back, and explore our tips, tricks, and product recommendations to make waking up in the morning a little less painful. Remember, a good night’s sleep is the foundation for a productive day ahead!
Wake up on the right side of the bed with OllySleep!
Causes for not waking up refreshed
Difficulty getting up in the morning is not just about enjoying your sleeping and hating mornings. Lifestyle factors, health conditions, and drugs can make it tough to awaken. These include:
- Parasomnias, like sleepwalking, sleep talking, and night terrors
- Sleep apnea which causes periods of not breathing during sleep
- Lack of sleep, which may entail not getting the right type of sleep, or sleep deprivation, which is getting insufficient sleep
- Tension and stress can hinder your ability to fall asleep or remain asleep
- Depression can be linked to excessive daytime sleepiness and insomnia
- Circadian rhythm sleep disorders which can stop you from creating a normal sleep pattern, like shift work and irregular adrenal disorder
- Certain medicines, such as beta-blockers, specific muscle relaxants, and selective serotonin reuptake inhibitor antidepressants can hinder enjoying a good night’s sleep
- Chronic pain may make it hard to achieve a fantastic night’s sleep
How to wake up when exhausted
There are a range of things that you can do to assist in waking up. If an underlying condition is causing your excess sleepiness or nausea in the morning, then you might require a mixture of home remedies and clinical therapy.
Listed below are hints and treatments which could help you sleep better and wake up better.
Get on a sleeping program
Going to bed and waking at precisely the exact same time daily is essential if you want to benefit from the perfect sleep. Work out how much sleep you want – seven to eight hours each night is advocated and aim to get to bed early enough so that you awaken feeling refreshed.
Boost your bedtime routine
You might be sabotaging your attempts to get up without even realizing it. Drinking caffeine in the evening, using your cell in bed, or watching an exciting movie can all prevent sleep.
To boost your own bedtime routine, consider doing something relaxing before bed, like reading or taking a hot bath. Avoid actions which have been demonstrated to interfere with your circadian rhythm and lead to insomnia, including:
- Looking at displays, like your notebook or telephone
- Drinking caffeine in the hours prior to bedtime
- Spending too much time in bed throughout the day
- Drinking alcohol before bed
According to the study, sleep fragmentation raises daytime sleepiness and grogginess, reduces performance, and causes you to feel rundown.
If you are likely to be tempted to hit ‘snooze’, resist the urge and get up with the alarm – you will benefit from this in the long run.
Eat a nutritious diet
Eating a nutritious diet raises your energy and can help you sleep better. On the reverse side, foods that are typically considered unhealthy – such as carbohydrates, may cause you to feel lethargic and impair your energy.
Aim to get a well-balanced diet packed with foods that improve your energy, such as fruits and veggies, whole grains, and foods packed in omega3 fatty acids.
Get regular exercise
Exercise has been demonstrated to enhance sleep and conditions which could result in sleeplessness and excessive sleepiness, such as depression and anxiety. Additionally, it increases energy levels by lowering fatigue, such as in people with conditions related to chronic exhaustion, according to study.
Enjoy the daylight
Daylight helps modulate your circadian rhythms and improve your sleep.
If you get the sun first thing in the morning, it might help improve your mood and energy levels for the remainder of the day. Try opening your curtains the moment you awaken, enjoy your coffee outdoors, or go for a brisk walk.
You may also try sleeping with your blinds open so that you wake up to the sun, so long as it isn’t overly bright out of the window at nighttime.
Gloomy day? No worries. Simply turn on the lights or use a light-up alarm clock.
Heal a sleep disorder
If you are diagnosed with a sleep disorder, such as chronic insomnia or restless leg syndrome (RLS), therapy can help you sleep and wake up feeling better. Treatment depends upon the particular sleep disorder and may include:
- Prescription medications, such as sleep aids or drugs for RLS
- Melatonin
- A breathing apparatus for obstructive sleep apnea
- Behavioral treatment
- Surgery for obstructive sleep apnea
Signs you might not be getting sufficient sleep
Having trouble waking in the morning is simply one sign you are not getting sufficient sleep. Here are some others:
- Excessive yawning
- Irritability
- Deficiency of motivation
- Fatigue
- Excessive daytime sleepiness
- Brain fog
- Increased appetite
Tricks for Waking Up
Know Why You Need to Enhance Your Wake Up Routine
Michelle Segar, Ph.D., a healthy living specialist and inspiration scientist at the University of Michigan at Ann Arbor, states this to create any change on your own life stick, such as waking up to time, you want to clearly specify why it is important for you.
What is your motivation? Do you want to get up in time to get breakfast with your loved ones, get in some exercise, or only have a few minutes of reflection to become prepared for daily? Perhaps you’re simply tired of the strain of running late each morning.
As soon as you crystallize your motives, have another think, and inform your loved ones or roommates of the change that you would like to create.
Streamline your mornings to gain time
Now that you are clear about what you would like to do when you awaken and exactly what is necessary to get more sleep, then look at trimming down your morning tasks. This could allow you to place the alarm clock for a couple of minutes (or more) later.
If you have decided you need the time to have breakfast with your loved ones, save time the evening before by placing out clothing, shoes, and anything else needed for the day ahead. Are you currently spending 15 minutes in line in the café to get java? That is a quarter-hour more you might be sleeping with purchasing a coffee maker with a timer allowing you to brew your favorite hot beverage in your own schedule.
Get acquainted with your internal body clock
If you have been driving the sleep syndrome roller coaster for a while, then you may not even know how much sleep your body actually needs if you’re not staying up late.
Dr. Lack clarifies that generally speaking, your own body makes adjustments in expectation of your heading to sleep, like falling in temperature and heart rate and secreting melatonin in your blood one or two hours before your normal bedtime. This sleep cycle peaks at roughly 4 or 3 a.m., then your body begins a slow morning waking up procedure.
One way to determine what works best for you will be to specify a consistent bedtime which begins about eight hours before your alarm goes off. Stick to this for a few weeks (including weekends) to get a sense of how well the body reacts. Lack notes that some folks are obviously night owls and will nonetheless find it really hard to go to bed early, even when they must wake up early too.
Takeaway
It is possible to train yourself to awaken punctually in the daytime. A couple of modifications to your routine can help you to get rid of your morning exhaustion so that you can be up and at’em early and bright.
If you feel that you have a sleep disorder or other medical condition which might be contributing to morning exhaustion, visit a physician.
