Alcohol can make you feel sleepy but consumed too close to bedtime can also disrupt sleep. The metabolism of alcohol during sleep causes more frequent awakenings, night sweats, nightmares, headaches and decreased quality of sleep in the second half of the night.
Read more: Health Check: three reasons why sleep is important for your health. De-stress and wind down before bed. Try a warm bath or quietly read a book old-school paperback, not the electronic version and have a warm drink of milk. Exercising, playing computer games and watching TV directly before bed is not advised as this can increase physiological arousal and amp you up before bed.
Stress itself can affect sleep — relaxing and unwinding before going to bed can help prevent restless nights spent staring at the ceiling. What you might know as "I haven't had coffee don't talk to me," researchers call sleep inertia , which is that time period after you wake up where you're not really awake yet.
For some, sleep inertia can last around four hours, while others those "morning people," you say with spite don't really experience it at all. If you're still dreaming of your bed hours after leaving it, Dr. Dow recommends 30 seconds in the coldest water you can handle as a wake-up strategy. In this case, the blast of stress hormones like cortisol and adrenaline isn't a bad thing. This helpful sort of stress can wake you up and make you look forward to your hot coffee even more.
Even with the coldest water in the world, you might still struggle to climb out of bed because of something called phase delay. This means that you've had to adjust your sleep schedule to the demands of your work life versus what your body needs. For people with phase delay, this forced schedule doesn't align with your natural circadian rhythm. If you get some sun first thing in the morning, it can help boost your mood and energy levels for the rest of the day.
Try opening your blinds as soon as you get up, having your coffee outside, or going for a short walk. Participating in a sleep study can help diagnose a sleep disorder that may be to blame for your morning fatigue.
Treatment depends on the specific sleep disorder and might include:. Here are some others:. If you worry that you have a sleep disorder or other medical condition that may be contributing to your morning fatigue, see a doctor.
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Oversleeping hypersomnia can be a symptom of a medical condition. Delayed sleep-wake phase disorder is characterized by insomnia with a delayed natural ability to fall asleep at the beginning of the night. An affected person may not fall asleep until 2 A. And, in the morning, it is difficult to wake. This may compel a night owl to sleep in and any attempt at waking earlier may be fruitless. Sleep deprivation may lead to other symptoms as well. Idiopathic hypersomnia , or sleepiness of an unknown cause, may also contribute to sleep inertia.
It is important to optimize both sleep quantity—obtaining sufficient hours of sleep to meet your sleep needs—as well as sleep quality. Most adults need seven to nine hours of sleep nightly to feel rested. Older adults may get by on a little less sleep, perhaps needing no more than eight hours. Any co-existing sleep disorders, such as sleep apnea, should be effectively treated.
These treatments will enhance sleep quality which, in turn, will decrease morning sleepiness and sleep inertia. In addition, some people benefit from using an alarm that wakes them within a range of times and will prompt an awakening when light sleep or movements are noted. Exposure to morning sunlight can be another effective method to wake feeling more refreshed. It helps to initiate the circadian alerting signal. As a last resort, caffeine and other interventions, such as prescription stimulant medications like Nuvigil and Provigil, may help to promote wakefulness in the morning.
If you continue to have problems with sleep inertia, speak with your healthcare provider about getting further evaluation, including a possible sleep test. If you are already getting sufficient hours of rest, treating a hidden sleep disorder may provide the extra relief you need to wake up feeling your best.
It helps to get a good night's sleep, so try turning off your laptop, phone, or anything with a screen at least an hour before bed. To help wake up in the morning, open the curtains to let in sunlight. Schedule time for exercise to help you feel more energized, whether it's taking a walk or doing yoga. One method to try: Play their favorite song. In a study, people felt they were able to wake up more easily with music playing.
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