Sleep inertia, or wake-up grogginess, is the main reason you're unable to fully wake up in the morning or after a nap. It's a completely normal part of your sleep-wake cycle that's intensified by factors like high sleep debt and circadian misalignment (caused by sleeping in, social jetlag, and travel jet lag).
But the truth is, the reasons for the ever-present sleepiness are usually non-medical in nature. Most likely, you're still tired after eight hours of sleep because of these three factors: (1) you don't know your sleep need, (2) you're not taking into account your sleep efficiency, and (3) you carry sleep debt.
Keep a Consistent Wake Up Time
Sleep experts recommend going to sleep and waking up at the same time every day, even on weekends. cdc.gov . A consistent sleep schedule helps regulate the body's internal clock, which influences the sleep-wake cycle, a set of physical processes that cause one to feel sleepy at night.
If you're naturally more of a night owl, waking up early is not going to be easy, so you have to be committed to make it a long-term habit. The first few days will probably be hard, warns Kenneally. Generally, though, most people do fine once they establish a new, healthy sleep pattern.
The inability to get out of bed is a common symptom of someone suffering from a mental health disorder or substance use disorder. Often people who struggle with depression, anxiety, or any type of addiction may find it challenging to face the day each morning by getting out of bed.
The most common cause of sleepiness is not sleeping long enough. Getting enough restful sleep is crucial for maintaining good health. Research over the past decade has shown that healthy sleep is just as important as exercising regularly and eating a healthy diet.
Chances are, your morning grogginess is just sleep inertia, which is a normal part of the waking process. Your brain typically doesn't instantly wake up after sleeping. It transitions gradually to a wakeful state. During this transition period, you may feel groggy or disoriented.
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.
If you nap in the morning, the sleep consists primarily of light NREM (and possibly REM) sleep. In contrast, napping later in the evening, as your sleep drive increases, will comprise more deep sleep. This, in turn, may disrupt your ability to fall asleep at night. Therefore, napping late in the day is discouraged.
And while the occasional long sleep is generally nothing to worry about, oversleeping several days a week could be a sign that something more serious is going on.
Low blood sugar (hypoglycemia) can cause hormonal and chemical changes in your body that may make you feel shaky or dizzy in the morning. People with diabetes who take insulin or sulfonylurea drugs have a high risk of low blood sugar. But you don't have to have diabetes to have low blood sugar from time to time.
Mood disorders, such as anxiety and depression, tend to be the biggest reason adults wake up crying. If you haven't been diagnosed with a disorder, consider waking up crying as an important symptom to discuss with a doctor.
"The overall best is if you can wake up naturally because you're done sleeping," he said. On the other hand, if you're waking up early on just a few hours of sleep, you should probably try and squeeze in some more shuteye.
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.
Crying bloody tears may seem like a fictional occurrence, but tears tinged with blood are an actual medical condition. Referred to as haemolacria, crying bloody tears is a rare condition that causes a person to produce tears tinged with, or partially made of, blood.
If you have a really hard time, you could have something called dysania. This means you simply can't get out of bed for about 1 to 2 hours after you wake up. Doctors don't recognize it as a medical condition, as it is not an official diagnosis. But if you experience it, you know it can be a serious problem.
Stress hormones.
Over time, too much cortisol may be linked to such problems as anxiety, depression, and a hard time with memory and concentration. 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.
Moving into an upright position causes blood to temporarily pool in your lower body, leading to a slight drop in your blood pressure. You can account for this by standing up slowly and giving your body time to adjust.
When the cause for your sleepiness cannot be found, the disorder is called idiopathic hypersomnia. Oversleeping, or long sleeping, is defined as sleeping more than nine hours in a 24-hour period.
According to researchers at the Loughborough University U.K.-based Sleep Research Center, 1 women do use their brains more than men – so much more so that, yes, they do require more sleep.
Those with combined hyperactive-impulsive and inattentive ADHD experience both poor sleep quality and a later bedtime. Many ADHD symptoms are similar to symptoms of sleep deprivation. Among others, adult ADHD sleep problems include forgetfulness and difficulty concentrating.
Take naps in the early afternoon.
Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap.