There is nothing more frustrating than getting out of bed for eight hours, just like last night. If you do not wake up or feel that you are always running at zero power, something will definitely happen. Below, experts explain why they wake up tired (and You always feel tired), And how to stop sleep time.

The reason you are tired and awake

There are many reasons to wake up in the wrong bed – and stay there all day. You have more control over some than others.

Insomnia

If you have never heard of it, sleep deprivation is a common technical term for morning sickness. That’s why you may feel a slight tremor on your feet or feel confused after you get out of bed – your brain is basically waking up.

Studies show that the blood flow to the brain is slow for up to 30 minutes after waking up. Robin M. Tacer, Ph.D., RD, Associate Professor of Food Science and Nutrition at Michigan State University, studies nutrition and sleep communication. She adds that for many people, sleep lasts from 15 minutes to an hour, while others can experience it for many hours.

“Sleep deprivation Insomnia usually occurs after sleepless nights, especially if those nights are continuous,” says Tucker. “Although it is frustrating to jump out of bed and not be able to stay fit, some scientists believe that sleep deprivation can help you return to sleep faster and prevent unwanted awakening.” Having said that, it is believed that waking up during sleep can cause more severe sleep deprivation, she added.

For obvious reasons, it can be difficult to distinguish between normal drug and general fatigue, however Peter Paul, MDPhD, an American sleep and sleep expert, sleep deprivation usually clears up as the day progresses, but persistent fatigue can last all day, often with relief from sleep or just sleep.

Exposure to blue light

Whether you believe it or not, your screen time can greatly affect your sleep, especially your sleep quality. Most of us are still involved in what Tucker calls “slow sleep time” or after a busy day, instead of falling asleep to engage in recreational activities (ie, scrolling, watching TV).

“Using computers, tablets, cell phones, and televisions can stop melatonin release before going to bed and slow down sleep, so it is best to turn them off an hour before bedtime to avoid further exposure,” said Dr. Paul. “In general, we sleep better in a dark and cool room (67 to 69 degrees),” he said.

Poor sleep hygiene

Good sleep hygiene is about maintaining a good routine of sleep and rest. Making small adjustments in bed or at bedtime can make a big difference. “Make sure you sleep in a comfortable bed that will help you from head to toe,” said Dr. Paul. “It’s important to look at it as a smart bed. Sleep number 360It allows you to adjust the comfort and strength of each bed. He added that the 360 ​​model has a circadian rhythm feature to help you understand yourself.

Pillows are also important: Dr. Paul says look for something that fits your style of sleep, and be yourself Side sleep Or interest Neck support.

Excessive caffeine or alcohol consumption

Caffeine It’s stimulating, and taking it in the afternoon can affect you more than you realize. “Some people change caffeine more slowly than others,” says Taker. And though Alcohol It is depressing, it can interfere with REM Sleep levels, Dr. Paul added that it will keep you from falling into the deep sleep needed to get back to where you were. This is why it is recommended to stay away from both ingredients for up to four hours before going to bed.

Sleep Disorders

Sleep Disorders Such as insomnia and obstruction Sleep apnea It often interferes with sleep and sleep. People with sleep apnea, in particular, may experience fatigue after a good night’s sleep. ”[It] The airline is often closed all night, ”explains Tucker, causing him to breathe. He added: “You may not remember these stimuli, but they are disturbing and can cause people to feel restless after sleep. The main symptoms of sleep apnea are severe snoring and daytime sleepiness, and a sleep test is needed for diagnosis.

Genetics


It is true that some people are by night owls, while others are morning birds. “These are usually genetically predisposed,” says Paul. They can be improved to some degree, but usually they cannot be replaced.

How to wake up with more renewal

In addition to the habits mentioned earlier, there are a few other ways to make you feel faster and more alert in the morning.

Let the light enter

“Exposure to light, especially sunlight, helps us wake up in the morning,” Tucker said. This is because light and circadian rhythms are intertwined, and exposure increases the natural sleep cycle, Paul added. So, now might be the time to hack or try blackout curtains Alarm clock pretending to be sunrise To get the light you need to stay on the road.

Stop snoozing

Have you ever felt more tired after a 10 minute nap? This is because falling asleep increases the risk of falling asleep at a higher level, which can worsen insomnia, Paul explains. So it is a good idea to set your alarm for the hours you need to get a good rest or to stay awake during your sleep and use the alarm to prevent insomnia.

Exercise

Dr. Paul says he is doing it. Yoga Or take it fast Walking It is known to support sleep an hour before bedtime. “Exercise is always a good decision and quality sleep can be a key part of your overall health,” he added.

Set bedtime (and wake-up time) and stay on top of it

Yes, even on weekends. “Working with people who are not happy with the amount or quality of sleep they get, maintaining a consistent bedtime and wake-up time is a simple but powerful tool for getting better and better sleep,” says Taker. While it may be challenging at first, it will be worth it. “Sleep is not a waste of time,” Tucker added. “It is very important for your health and should be given priority.”

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