If you or a loved one feel sleepy or fatigued, despite having 7-8 hours of sleep, it could indicate poor sleep quality or be a sign of an underlying sleep disorder. If you have questions or concerns about your sleep health, please speak with your primary care provider.
For most people, feeling tired when you wake up is the result of sleep inertia, which is a natural feeling you experience as you transition between being asleep and awake.
Everyone needs a certain number of sleep hours, and if you don't get what you need, you may find it difficult to hop out of bed feeling refreshed. Finally, sleep disorders could be the cause. Various sleep disorders can reduce the quality of your sleep and make it so your night isn't restful.
So why do people think they are able to function optimally on 6 hours of regular sleep? This is because of a natural human phenomenon known as 'renorming'. Renorming means that we are only able to compare how we feel today to how we felt yesterday or the day before.
Try to expose yourself to natural light first thing in the morning, even if it's cloudy outside. Practice deep breathing, stretching, or yoga right after you wake up. Keep a water bottle by your bed so you can hydrate immediately upon waking up. Give yourself an incentive.
Sleep Inertia. The most common reason you're waking up tired is sleep inertia. Sleep inertia is the groggy feeling you get when you first wake up. It can last anywhere from 15 minutes to about two hours, and it's totally normal, even if you've had enough sleep.
Possible culprit: A vitamin or mineral deficiency
One possible reason for feeling tired, anxious, and weak is having low levels of iron, vitamin D, or B12. Many experts believe that a significant percentage of the U.S. population is deficient in vitamin D.
Some fatigue that persists for over two to four weeks and is new to you, can be associated with a medical problem. Fatigue is a very vague and non-specific symptom that accompanies many diseases. It is, for example, expected in cancer treatment and after major surgery.
Should you go back to bed if tired? Waking up tired doesn't necessarily mean you should go back to bed and sleep more, especially if you're getting the recommended 7-9 hours of sleep each night. Experiencing a little tiredness upon waking is totally normal and should subside within 15 minutes to an hour.
Usually, your cortisol levels spike after you wake up. It may be that your body overreacts to the stress hormone and leaves you feeling down in the mornings.
In a situation like yours, where you feel like you're getting plenty of sleep but don't feel well-rested in the morning, it's possible that your morning grogginess could be a symptom of a treatable sleep disorder. Make an appointment to see a health care provider who specializes in sleep medicine.
What is the Best Time to Wake Up in the Morning? The best time to wake up in the morning is between 6:30 am to 7. Waking up early is considered to be one of the healthiest morning habits that shape the rest of your day.
One reason for having trouble waking up is sleep inertia, a brief time when the body transitions from sleep to being awake. Sleep inertia can make a person feel groggy, disoriented, and even cognitively impaired immediately after waking.
Preschool children (ages 3-5) need 10-13 hours a day. School-age children (ages 6-13) need 9-11 hours a day. Teenagers (ages 14-17) need about 8-10 hours each day. Most adults need 7 to 9 hours, although some people may need as few as 6 hours or as many as 10 hours of sleep each day.
According to my survey, most people (22%) wake up between 6:00 AM - 7:00 AM. If you wake up past 10:00 AM, I recommend going to bed and waking up earlier, as it's going to help with productivity levels throughout the day. And if you're lucky, you'll miss the morning traffic.
If you can't wake up, you may have a medical condition, such as chronic fatigue or diabetes, a mental health condition, like anxiety or depression, or a sleep disorder, like hypersomnia and narcolepsy.
Take the time you plan to wake up (say, 6 a.m.) and subtract the recommended 7 to 9 hours of sleep (which is around 9 to 11 p.m. the night before). This is your bedtime ballpark.
How to work out the ideal bedtime. If you need to wake up by 7am then count back 7.5 hours to find that bedtime is around 11.30pm.
Most of the time fatigue can be traced to one or more lifestyle issues, such as poor sleep habits or lack of exercise. Fatigue can be caused by a medicine or linked to depression. Sometimes fatigue is a symptom of an illness that needs treatment.