not having a regular bedtime routine, which includes consistent sleep and wake times. taking long daytime naps. looking at phone or computer screens before going to bed. having a sleeping environment that is too hot, too bright, or too loud.
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.
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. This feeling generally dissipates between 15 and 60 minutes after waking, but for some it can last longer.
Dysania means an extreme difficulty rising from bed or an inability to leave the bed. Dysania is closely associated with clinomania, which is an obsession with or profound desire for staying in bed. These terms are not widely recognized by the medical community. Some professionals use the term clinophilia.
So when you're getting eight hours and still feeling tired the next day, it's frustrating. There are four likely culprits behind your low energy: your sleep need is more than eight hours, you're getting less sleep than you think, you've got sleep debt to pay back, or you're out of sync with your circadian rhythm.
Hypersomnia, insomnia, sleep apnea, anxiety or depression, a medical condition, pregnancy, or poor sleep hygiene could also be to blame. Use the RISE app to find out how much sleep you need and get personalized recommendations to help you get it. 80% of RISE users feel more energy within five days.
Common causes of tiredness and fatigue include: not getting enough sleep or finding it hard to get to sleep (insomnia) an unhealthy lifestyle (such as having an unhealthy diet and not getting much exercise) stress, depression and dealing with life challenges, such as bereavement or looking after a new baby.
If you aren't feeling rested when you wake up, despite getting to sleep at least 8 hours prior, then it might not be the quantity of your sleep that's the problem. It could be your sleep quality that needs some attention. The amount of sleep you get is important, but equally important is the quality of that sleep.
Mental laziness and lack of motivation can also be caused by one simple problem: not having enough exercise and nutrients in the body. One should consider eating healthy food high in protein, such as green, leafy vegetables, and fatty fish. Research also suggests eating berries and walnuts and drinking coffee or tea.
In fact, there can be many underlying reasons why you feel so fatigued, including nutrient deficiency, high stress and anxiety levels, hormonal imbalance, and other medical conditions. By implementing these three takeaways, you are a step closer to getting the sleep you need to feel refreshed the next day.
However, most people start experiencing a decline in their energy levels by the time they reach their mid-thirties.
Going to bed 15 to 30 minutes earlier each night can make a big difference; gradually go to bed 15 minutes earlier until you are at your desired bedtime. Avoid napping during the day. The occasional nap is fine — especially if you need the sleep — but try to keep naps infrequent and brief (less than 30 minutes).
One way to calculate your sleep debt is to track the nights you're getting less than 7 hours of sleep. Then add up how much less sleep you got every day. So if you're only getting 6 hours of sleep Monday through Friday, by the weekend you've built up a debt of 5 hours.
It can take up to four days to recover from an hour of sleep debt and nine days or more to fully recover from a significant deficit.
It could be due to poor sleep quality, lifestyle factors such as stress, poor diet, lack of exercise or an underlying health condition. It is also possible that you may not be getting enough deep sleep or REM sleep, which can leave you feeling tired even after a full night's sleep.
Sleep needs can vary from person to person, but in general, experts recommend that healthy adults get an average of 7 to 9 hours per night of shuteye. If you regularly need more than 8 or 9 hours of sleep per night to feel rested, it might be a sign of an underlying problem, Polotsky says.
One possible reason for feeling tired, anxious, and weak is having low levels of iron, vitamin D, or B12.
Anxiety Can Appear to be Laziness
When someone struggles with anxiety, they typically want to do well. For those of you who know someone who has difficulty with anxiety, you also know they often avoid what makes them anxious. The feelings of anxiety are so overwhelming, it shuts them down.
Avolition can make it hard to get things done even if there will be consequences, like losing your job or falling behind on bills. Research shows that even when presented with an award, those living with conditions that present with avolition may not be able to complete a task.
Try to go to bed and wake up at the same time every day, which helps synchronize your sleep-wake cycle. Limit awake-time in bed. If you don't get back to sleep within 20 minutes after waking up in the middle of the night, get out of bed and do something relaxing until you feel sleepy again.