Are you tossing and turning at night, only to find yourself hitting the snooze button multiple times in the morning? You’re not alone. Many people find themselves in a cycle of sleepless nights and groggy mornings, a pattern that can be frustrating and detrimental to overall health. But fear not, as experts have weighed in with advice that could help you break the cycle and wake up feeling refreshed.
Firstly, it’s important to understand that being tired at the wrong time isn’t necessarily a sign of laziness or poor willpower. According to Dr Sonja Schütz, a neurologist specialising in sleep medicine, it could indicate bad sleep hygiene, disrupted sleep, or an underlying sleep disorder. Dr Allison Harvey, a professor of psychology, emphasises that a regularised circadian system is essential for mental, physical, cognitive, and social health. Poor sleep can lead to increased risk-taking, impulsivity, and difficulties in social interactions.
So, what can you do if you’re wide awake at bedtime but exhausted come morning? Dr Michelle Drerup, director of the behavioural sleep medicine program at the Cleveland Clinic Sleep Disorders Centre, suggests tracking your sleep patterns to identify any inconsistencies. Your circadian rhythm might be out of sync, causing you to produce melatonin too late at night and still be in production mode in the morning, leading to sleep inertia—a grogginess that makes it hard to start the day.
To adjust your sleep-wake cycle, consistency is key. Whether you’re a night owl or an early bird, making gradual changes to your bedtime—shifting it 15 to 30 minutes earlier each night—can help your body adapt to the schedule you need. Avoid the temptation to sleep in on weekends, as this can make it harder to wake up on Monday. Instead, try to stick to your usual schedule, sleeping in no more than an hour past your weekday wake-up time.
Good sleep hygiene also involves monitoring your intake of caffeine and certain foods, your screen-time habits, and the type of media you consume before bed. Aim to turn off electronics an hour or two before sleep, dim the lights, and engage in calming activities like reading. For teenagers and adults alike, multitasking before bed can hinder the wind-down process, making it difficult to fall asleep.
In the morning, establish a routine that signals to your body that it’s time to wake up. Simple actions like washing your face or brushing your teeth can set the right tone for the day. Avoid the snooze button, as it can disrupt your sleep further, and seek out morning light exposure to help you feel more awake.
Physical activity during the day can also promote tiredness at night, which is particularly important in our increasingly sedentary digital age. Remember, the recommended amount of sleep for adults is seven to nine hours per night, but this can vary from person to person. By tracking your sleep and understanding your body’s needs, you can establish habits that make waking up easier.
Be mindful of napping, too. While naps can boost cognitive abilities, timing is crucial. Long naps or napping late in the afternoon can leave you feeling more alert at bedtime. Keep naps short—between 20 and 30 minutes—to avoid disrupting your nighttime sleep.
If you’re experiencing morning fogginess, it could be a symptom of a sleep disorder like obstructive sleep apnea or the after-effects of certain medications. Mental health is another factor to consider, as depression can exacerbate feelings of fatigue and prolong sleep inertia.
It’s essential to aim for quality sleep but also to remember that our bodies are adaptable. Life circumstances, such as caring for infants or sick relatives or having irregular work schedules, may require temporary adjustments to our sleep patterns. The key is not to panic, as anxiety can further hinder sleep.
Getting quality sleep is essential for overall well-being, and making small adjustments to your routine can make a big difference. Whether it’s improving sleep hygiene, adjusting your bedtime, or establishing a consistent morning routine, finding what works best for you is key.
Have you tried any of these strategies? What sleep habits have helped you feel more refreshed in the morning? Feel free to share your thoughts and experiences in the comments below!
Also read: The hidden culprits behind interrupted sleep—and how to stop them
