Waking Up Tired: Exercise, Sleep Environment, Aging, Other Causes - Deepstash
Sleep Inertia
  1. It’s not unusual to wake up feeling a bit groggy. For many people, it’s nothing a cup of coffee or shower can’t fix.
  2. Chances are, your morning grogginess is just sleep inertia, which i...

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Waking Up Tired: Exercise, Sleep Environment, Aging, Other Causes

healthline.com

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Sleep Inertia (cont.)
  1. During this transition period, you may feel groggy or disoriented. If you aren’t careful, you can easily fall back asleep.
  2. Sleep inertia slows down your motor and cognitive skills, whi...

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Sleep Drunkenness
  1. If within the first few hours of falling asleep, you suddenly wake up from a deep sleep and are in a confused state, you may have

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Reasons for Sleep Inertia & Sleep Drunkenness

You’re more likely to experience symptoms of sleep inertia or sleep drunkenness when you:

  • don’t get enough sleep
  • wake up abruptly from a deep sleep
  • set your alarm for ear...

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Limit the Effects of Sleep Inertia

Sleep inertia is a natural part of waking up, but you can limit its effects by:

  • regularly getting a full night’s sleep
  • limiting naps to less than 30 minutes
  • drinking coff...

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What is Blue Light?
  1. Blue light is any artificial lighting that emits blue wavelengths, which aren’t necessarily a bad thing.
  2. During daylight hours, they can boost alertness ...

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Effects of Blue Light
  1. Blue light, more than other types of light, suppresses the secretion of melatonin, a hormone that helps regulate your body’s circadian rhythm, which is your sleep-wak...

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How to reduce the impact of blue light on your sleep
  1. Avoid screen time for two or three hours before you go to bed.
  2. Use dim red lights at night, which don’t have as powerful of a melatonin-suppressing effect on your circadian rhythm.

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Mattress problems
  1. If your morning fatigue is accompanied by stiffness or aching body parts, your mattress could be to blame.
  2. A medium-firm mattress is best. The age of your mat...

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Make sure your mattress isn’t hurting your sleep quality by:
  1. Replacing your mattress every 9 or 10 years, ideally with a medium-firm mattress.
  2. Using a hypoallergenic mattress cover if you have allergies.

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Too-cold or too-hot bedroom
  1. Being too hot or too cold can cause restlessness and make it hard for you to fall or stay asleep.
  2. Personal preference should play a role in your bedroom’s temperature, but

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Create the optimal temperature for quality sleep by:
  1. Keeping your bedroom between 60°F and 67°F (16°C and 19°C).
  2. Wearing socks to bed or placing a hot water bottle at your feet.
  3. Choosing appropriate sleepwear and bedding for yo...

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Loud noises
  1. Even if you’re the type of person who can fall asleep with the TV on, noise can still have a big impact on your sleep quality.
  2. Reducing background noise can help to increase the amount...

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Too much caffeine

Caffeine is a natural stimulant that promotes alertness.

Having too much caffeine during the day or having it too close to bedtime can:

  • make it harder to fall asleep
  • make i...

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To keep caffeine from interfering with your sleep:
  1. Avoid having caffeine three to seven hours before bed.
  2. Limit your intake of coffee or other caffeinated beverages to one or two servings a day.
  3. Check medications for caffeine c...

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Drinking alcohol
  1. Alcohol has been shown to have a sedative effect and make you sleepy, but it doesn’t lead to a good sleep.
  2. Alcohol increases the number of times you wake up once the relaxing effect w...

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Frequent urination
  1. Drinking too much of anything too close to bedtime can make you frequently get up to urinate throughout the night. This can also happen in certain situations if you’re retaining a lot of fluid...

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You can reduce how often you get up to urinate by:
  1. Avoiding drinking liquids for at least two hours before bedtime.
  2. Cutting back on caffeine and alcohol-containing beverages.
  3. Wearing compression socks during the day if you ha...

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Sleep movement disorders
  1. Sleep movement disorders are conditions that cause movement before or during sleep, making it hard to fall or stay asleep.
  2. Some common sleep movement disorders are:

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Sleep apnea

Sleep apnea, usually obstructive sleep apnea, is a serious sleep disorder that causes your breathing to stop periodically in your sleep. You may not even realize you have the condition.

Other...

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Insomnia
  1. Insomnia involves having a hard time falling asleep or waking up too early and not being able to go back to sleep.
  2. Short-term ...

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