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No matter how much we try to keep up with our sleep routines, we still get an occasional visit from a certain unwanted guest—morning fatigue. Although it’s not unusual to wake up feeling a little groggy, waking up feeling unrested on a regular basis is a completely different story.
Morning fatigue is one of the few things that a cup of coffee or a cold shower can’t fix. If you’re tired of waking up tired, we’re going to list down possible causes and alternative solutions that will hopefully help you sleep better.
Here are 5 possible reasons why you have morning fatigue:
Ever since we were kids, it has been instilled in our heads that exercise is important. Remember how many PE classes you may have wanted to skip when you were younger? Well those classes weren’t just about getting a passing grade or for friendly inter-class competitions.
School curriculums are designed with a specific time for physical activities that purposely tire us out (in a good way) so that we can sleep soundly at night. And that very same concept is carried out into adulthood.
Exercising doesn’t necessarily mean marathons or high-intensity weight training sessions. On the daily, a few minutes of jogging around the block will do. Try doing the minimum of at least 20 minutes a day for starters and see how it affects your sleep.
In this day and age, we can barely keep our hands off our gadgets. However, did you know that electronic screens increase our eyes’ exposure to blue light? Specifically after sundown.
Blue light is known to suppress the secretion of melatonin, a vital sleep hormone that regulates your body’s internal clock. So using electronics up to an hour before bedtime may be making it significantly harder for you to achieve deep sleep, leaving you tired and groggy the next morning.
For a change, try putting the phone down and opt to take an extra long bath while listening to music, or read a good book under some warm light. You’ll be surprised how much more easily you may slip off to dreamland.
This one is pretty obvious. If you drink coffee between late afternoon to evening and are still wondering why you can’t sleep, you have your answer.
It is not the coffee itself that keeps you awake, but rather, the caffeine within. It is designed to increase wakefulness, attentiveness, and overall energy levels - all of which are the enemy of sleep.
We’re not saying that you cut your daily cup of joe out of your life, but rather, set parameters to your routine. Stick to a cup in the morning after waking up, and if you need a pick me up, have a second one before lunch - then that’s it for the day.
If that doesn’t help you get a better night’s rest, then adjust to a single serving and look for coffee with less caffeine. Now if you still end up waking up tired, that’s when we’d have to go back on our word and recommend going cold turkey. But if your love for coffee is stronger than your love for sleep, perhaps try switching to decaf.
People typically sleep better in a cool, pitch-black environment.
Darkness is essential because it actually acts like a sensory signal to our body that it is time to rest. So having light exposure after sundown from things like electronics messes with the body’s internal instinct to sleep.
If you can’t make your room to be as dark as you want, silk sleeping masks are the way to go! As far as temperature goes, studies recommend that you keep your room between 65-68° F to achieve deep sleep.
As sinfully sweet as it is to enjoy dessert after dinner, we don’t recommend it. Consuming too many sweets could disrupt your natural sleep cycle. Why? Because sugar rush is a real thing.
If you must satisfy your sweet tooth, do it in moderation. Otherwise you may end up feeling restless, tossing and turning all night long. To avoid waking up feeling like a zombie, it might be good to opt for a healthier alternative.
Skip the sugar coma and snack on something that won’t interfere with your sleep as much, such as a block of dark chocolate or a serving of fruits. Give it a go and see how it affects your sleep pattern.
If you’ve found yourself doing any of the things mentioned above, it’s time to act and give our recommendations a try. Remember, the quality of your sleep is within your control. So we hope you manage to fall asleep faster and start waking up feeling well-rested and energized.
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