Uche Mba

Fitness Model, Fitness Coach, Chef & Entrepreneur

Adequate sleep is vital for our body to function actively throughout the day. However, at times, you feel drowsy and tired, even after a good 8 hours of sleep at night. While 8 hours is a standard time to sleep, you need to align it with various other factors as well. Below we have highlighted some of the reasons why you might be feeling drowsy and restless even after sleeping.

  1. Higher Blue Light Exposure

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Blue light basically is artificial lighting that releases blue wavelengths. While during day time this wavelength help in improving mood and alertness, they can be harmful during the night time. Blue light reduces the melatonin secretion, a hormone that facilitates circadian rhythm (sleep-wake cycle). Lack of this hormone makes it difficult for you to get quality sleep, leaving you to feel exhausted in the morning.


Ensure to avoid screen time 2 to 3 hours before going to bed. Moreover, if you are using electronics at night, use an app that filters blue light or wear blue-blocking glasses.


  1. Poor Sleeping Habits

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Poor sleeping habits are among the common reasons why you feel tired even after sleeping. Along with using electronics before sleeping, there are various other factors that include in poor sleeping habits. Ensure that your room is dark and quiet in the night. Switch off all the lights if possible; you can use a dim light or nightlight if you are afraid of darkness. Avoid drinking caffeine before going to bed. This will keep your body awake when it wants to rest. You should not drink caffeine three hours prior to bedtime.


  1. Inadequate Sleeping Environment


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Your sleeping environment significantly impacts the quality of your sleep. Some of the things that include in the sleeping environment include –

  • Poor Mattress

If you experience body ache or stiffness along with restlessness, then your mattress might be the problem. Moreover, the mattress also homes allergens, resulting in sneezing and coughing during the night time.


  • Poor bedroom temperature

When the bedroom is too hot or too cold, it can result in restlessness, making it difficult for you to get quality sleep. While it is your choice, a cooler room is considered better for comfortable sleep.


  • Noises

Even when you are capable of sleeping with noises, it can impact the quality of your resting time. In order to ensure that you experience deep sleep reduce noises as much as possible. This will reduce the number of time your sleep interrupted.


  1. Sleep Inertia or Sleep Drunkenness

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Your morning exhaustion can be caused by sleep inertia. Even after your body is awake, your brain needs time to wake up. It is a gradual process to alertness; during which you are likely to feel disoriented and tired. You will have to fight with your brain, or else you will fall asleep again. Sleep inertia reduced your cognitive skills, making it difficult to process or do anything as soon as you wake up. It can last from 15 minutes to an hour.

Moreover, if you suddenly wake up with a couple of hours of waking up, then you are experiencing sleep drunkenness. It is an episode that lasts for 30 to 40 minutes, and chances are you might not remember it when you wake up.


  1. Unhealthy Diet

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Diet and exercises can significantly help you in achieving better sleep and staying alert throughout the day. Some of the poor eating habits include –


  • Fatty or Processed Food:


Consuming fatty during night time can make you feel groggy throughout the day. These food items fill up your body; however, don’t contain nutrients and vitamins that your body requires to produce energy.


  • Caffeine:


It offers your body energy, causing your mind and body to stay awake for a shorter time span, followed by a sudden energy crash.


  • Spicy Food:


Eating spicy food can cause indigestion, heartburn, acid reflux etc. When you are lying down the acid tends to come up, burning the sensitive lining.


  1. Inadequate Physical Activity


Credit – https://www.sleepadvisor.org


Regular exercise can go a long way in helping you achieve an active lifestyle. Combine a healthy diet with regular exercise to stay alert during the daytime. Exercises produce energy, going a long way in treating your daytime grogginess. You should take out 40 minutes of the day to exercise at least four times a week. Along with boosting your energy, it also helps in the release of endorphins a hormone that helps you feel good about yourself.


  1. Sleep Disorder

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If nothing seems to be working out for your morning tiredness, then you might be suffering from a sleep disorder. It is recommended to consult your doctor, diagnose the issue, and get the required treatment. Some of the primary sleep disorders include –


  • Sleep Apnea


Sleep apnea is a critical sleep disorder that causes your breathing to halt periodically during sleep. It is difficult for you to realize that you have this condition. Snoring, dry mouth, morning headache, etc. are some symptoms of sleep apnea.


  • Sleep Movement Disorder


This condition results in movement prior to or during sleeping, making it harder for you to fall asleep. Restless leg syndrome, periodic limb movement disorder, bruxism, etc., are the common type of sleep movement disorders.


  • Insomnia


Insomnia is a sleep disorder where you have difficulty in falling asleep, or you tend to wake up early and have a problem in going back to sleep. It can be a result of stress, sleeping in a new surrounding, experiencing a traumatic incident, etc.

Quality sleep is important to ensure that your mind and body stay active throughout the day. The quality of sleep is impacted by various factors. Along with getting adequate sleep, you need to consider your lifestyle, sleeping environment, etc. By taking care of all the aforementioned points, you can effectively treat your grogginess. And if the issue continues to prevail, then make sure you consult a doctor as soon as possible. The sooner you will be able to diagnose the issu

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