How to Avoid Waking Up Groggy
Ever woken up feeling even more sleepy than when you first went to bed? We all know the feeling, and we hate it! There’s just nothing worse than waking up feeling horribly disorientated when you have a busy day ahead. Here’s a list of reasons why you may be experiencing morning grogginess. Keep these in mind the next time you hit the sheets in order to get the quality slumber you deserve.
1. You’re not getting enough rest
Most of us know that the golden sleep rule is seven to nine hours of sleep per night, but how many of us actually follow this rule? Often, we do not factor in the amount of time we take to actually nod off into our sleeping hours, leading to us not getting the ample amount of rest that we ought to be getting.
On average, it takes about 20 minutes for us to fall asleep. Among other factors, this is also dependent on the amount of “sleep debt” we have accumulated, which can be best explained as the brain keeping track of how much sleep we owe.
What you need to do is establish a routine that allows you to get the full amount of rest you need. By going to sleep at around the same time every day, you are creating an internal schedule for your body clock and this will help you to fall asleep easier.
2. Or, you’re not getting quality rest
The quality of your rest matters just as much as the quantity of it! Being jolted out of REM sleep can be the cause of the detestable groggy feeling, known scientifically as sleep inertia. REM, which means rapid eye movement, is the fourth stage of sleep and also the deepest one where our brain becomes active and conjures dreams. When external and unnatural stimuli wake you up directly from REM sleep, you are bound to feel the effects of delayed cognitive and social processing, as well as a tough time concentrating.
To avoid this state of discombobulation that could last for hours, you can make it a point to minimize factors that could disrupt a night of peaceful sleep. Ensure that the temperature and amount of light in your bedroom is conducive and noises around you are kept to a minimum. Avoid drinking too much water before going to bed so that you won’t be woken up by your bladder.
3. Exercise: yes or no?
The insomniacs must be thinking “you’ve gotta be kidding me” when they come across the advice to incorporate an early morning run into their schedule. But studies have shown that exercise has significant positive impacts on sleep for adults with insomnia. Think about it, what better way to get your body going than with an activity that gets your blood pumping? By making morning workouts a habit, you will definitely feel more rejuvenated and lively in the day, and able to sleep like a baby in the night.
However, it is not advisable for you to exercise a few hours before your bedtime, as this could backfire and lead to even more sleep deprivation. Too much excitement could prevent your body from winding down in preparation for sleep. So, plan your schedule wisely!
4. The snooze button has been getting more action than it deserves…
If you’re the type to hit the snooze button many times, then it’s time to kick the bad habit! By disrupting the body’s natural waking process, you’re causing more disruption to your sleep cycle than you actually realize. Both your body and brain are being given different signals, and this creates the hormonal imbalance that contributes a great deal to sleep inertia.
Instead of snoozing, set a maximum of two alarms only, and for when you really need to get up. You’ll need to practice some discipline but it’s totally worth it to obtain the feeling of waking up refreshed in the mornings over time. To be extra sure that you’ll get out of bed, try putting your alarm clock somewhere that you’ll have to get out of bed to turn off while still within hearing distance.
5. Maybe you’ve been lying right on top of the problem this whole time!
Believe it or not, mattress quality plays a vital role in determining whether you sleep well or not. If you just can’t seem to get comfortable on your old, lumpy mattress, chances are you’re due for a change.
Nothing lasts forever, and mattresses are no exceptions. Squeaky springs are sure signs that your mattress is due for a replacement, as the coils can no longer provide the support you need for adequate comfort. Pillows and beddings require changing after some time too.
By making these slight changes to your sleep habits, you’ll be doing yourself a huge favour. Say goodnight forever to incessant yawning and excessive dependency on that morning cup of Kopi O!