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Reasons Why You Wake Up Tired After A Long Sleep


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It’s common to feel a little groggy when you first wake up. For many, a cup of coffee or a shower can solve the problem.


However, if you frequently experience morning fatigue, particularly if you feel tired all day long, there might be another issue at play.


Here are some typical reasons for waking up exhausted:


  1. Sleep Inertia

Likely, your morning grogginess is simply sleeping inertia, which is a typical aspect of waking up. After sleeping, your brain typically doesn’t wake up right away. It gradually shifts into a wakeful state.


You might experience drowsiness or confusion during this transitional period. If you’re not careful, you might wake up again.


Your motor and cognitive functions are slowed down by sleep inertia, which explains why it can occasionally seem impossible to get anything done right after waking up.


Although sleep inertia can last for a few minutes to over an hour, it usually gets better within 15 to 60 minutes.


You might have sleep intoxication if, shortly after going to sleep, you abruptly awaken from a deep sleep and are confused.


  1. Insomnia

One of these conditions is insomnia, which is the inability to go to sleep or stay asleep.


Primary insomnia

It is unrelated to a medical condition. Stress from significant life events or changes to your sleep schedule is some of the causes.


Secondary insomnia

which can be acute or chronic and is linked to medical conditions like mental health problems, other sleep disorders, illness, or pain, maybe the cause.


Acute insomnia can last for a single night or several weeks, and it frequently gets better on its own. However, you should see a doctor if your insomnia persists for more than three months and happens at least three nights per week.


You can take measures to make sure your body and mind have the best chance of waking up feeling rested by improving sleep hygiene:


  • A healthy sleep schedule

Consists of every day, including weekends, going to bed and getting up at the same time, giving or taking 20 minutes.


Setting up a sleep schedule trains the body’s biological clock to anticipate taking a nap at a specific time each day.


Your “sleep drive” will be increased by getting up at your regular time and you’ll sleep better the next night.


  • Calming Bedtime Ritual

Any relaxing activity about an hour before bed helps create a smoother shift between wakefulness and sleep, whether it’s a warm bath, reading a book, listening to sleep casts, nature sounds, sleep music, or meditating.


  • Low Lighting

In the evening, bright light from lamps and electronics can disrupt that cardiac cycle, making it more difficult to fall asleep.


When you’ve finished dinner or are about to go to bed, consider turning down the lights in your home.


  • Unplug before going to bed

Even though you’ve probably heard it a million times, screens and sleep are mismatched. Particularly the blue light from your laptop or cell phone interferes with melatonin, a hormone that alerts our bodies when it’s time to relax.


  • Controlled Diet

Foods that are hard on the digestive system and can cause indigestion include citrus fruits, spicy foods, fatty or fried foods, and heavy meals. A miserable night can result from eating too close to bedtime if you are prone to heartburn.


You should also refrain from consuming anything with caffeine before bedtime, including coffee, non-herbal tea, colas, and even chocolate.


  • Restrict Daytime Naps

Even though a quick power nap of 20 to 25 minutes can improve your mood and leave you feeling more refreshed, at least temporarily, it won’t make up for a night of subpar sleep.


Nevertheless, despite making these adjustments, some people might still experience morning fatigue. They must see a doctor, particularly if they still do not feel better.