Lately, I’ve been waking up in a fog–or at least I feel that way after a few hours of being awake. It’s as if a sheet is pulled over my eyes and I can’t seem to fully wake up. It’s the hardest when I’m feeling tired, but can’t take a nap since I’m at work.
Knowing that I couldn’t let this persist, I’ve been doing some research.
There’s a condition called Sleep Inertia that persists during the transition of sleep to wakefulness, which can lead to feelings of prolonged drowsiness. Essentially it’s the state of feeling tired all day long. Not something we want to deal with when we still have hours of work left.
Feeling Tired all the Time? Here’s How to Fix It:
What causes you to be tired after sleeping all night?
As we sleep, we fall into a sleep cycle. And if we wake up in the middle of the cycle, it can cause us to still be tired because our bodies weren’t able to complete the cycle. This can be caused by using an alarm clock. Here’s an article on the 12 facts of Sleep Inertia to better understand the cycle your body’s going through.
Those of us who use an alarm clock (I normally CAN’T sleep without one, because I’m worried I’ll oversleep) tend to wake in the middle of a cycle. Especially if we plan to use the snooze feature on our clocks.
You can always use a natural alarm clock app, like Sleep Cycle. The alarm uses a set range of time and goes off based off your body’s sleep cycle. This can help you feel more rested when it’s time to wake up.
This may be the biggest culprit…
Probably not surprising, but the snooze button may be the main reason that you are left feeling tired in the morning. On average, our sleep pattern runs in about 90 minute increments. This means when you hit the snooze for an extra nine minutes, you’re allowing your body to fall back into a sleep cycle. However, your body will expect you to stay in bed another 90 minutes, not nine.
If you read my last article on the 5 Second Rule, you know that’s why Mel Robbins says you should wake within the first 5 seconds that your alarm goes off. She even suggests keeping the alarm clock somewhere like the bathroom, so it’s out of reach. This will remove the temptation of snoozing for a few extra minutes, causing yourself to be more tired for work, or whatever you have planned for the day.
Here are some tips to shake being tired:
No matter how many times we tell ourselves to go to bed at a decent time, or to wake up instantly, instead of hitting snooze, we fail. Or maybe that’s just me.
If you find yourself in that situation, here are some ideas that can help you wake up quickly:
- Take a Cold Shower
- Go to the Gym
- Let Natural Light in
- Drink Water
- Smell Peppermint or Eucalyptus
- Make Your Bed
If all else fails, you can resort to caffeine and try again tomorrow. Maybe try a green tea, instead of your usual black coffee, if you’re trying to cut back on your caffeine intake (Bonus: Green tea’s supposed to be good for belly fat).
Read more about the 5 Second Rule and how you can use it to wake up on time every day. Remember, you can always tell yourself you’re a morning person even if you don’t believe you are. Your mindset for the day is your best defense against feeling tired.