I sleep for plenty of time but am exhausted in the morning, what can I do about that?
Last Updated: 12/08/2020 at 8:05pm
Tim Van Rheenen, M.A., LMFT
Marriage & Family Therapist
I will work to help you get unstuck. Together we will apply methodologies that work to find freedom from trauma, sexually addictive behaviors, and relational problems.
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Having a glass of water just as you wake up can help with feeling less tired and help you feel more refreshed. Doing stretches also helps you loosen up and wake up. Showering in the morning helps as well. Though too much sleep can also be a bad thing -- so that might be it. Try setting an alarm for a bit earlier? And see if that helps.
It sounds like you're not getting good quality sleep. Are you sleeping in total darkness (can't see your hand in front of your face)? In a cool, quiet room? Are you worried about something, having nightmares? These things can all affect your sleep quality. Systematically examine each environmental and emotional factor affecting your sleep and makes changes where needed. If the problem persists, consult with your doctor. There are many medical conditions that can cause you to feel sluggish and exhausted, such as hypothyroidism. Or you may be depressed. A doctor can rule out a variety of conditions to help you pin point where the problem lies.
There are a lot of reasons for this. It can be related your sleeping posture, your pillow, the ambience of your room, mosquitoes in the night,insects, and pollution. Try to do the best to avoid all these.
Start with small changes to your diet and watch what you are doing just before bed. Sometimes we get super exhausted in the mornings when we've been on our phones or any other tech before bed. Try to stay away from it for at least an hour before going to sleep. Caffeine can be another sneaky monster to look out for, reducing your intake can do wonders.
I had this same problem and from my doctors stand point I have hypothyroidism and am anemic. But this is also a very common symptom of depression as well
You could try and drink plenty of water to your b rain isn't too dehydrated/exhausted. Furthermore, it is a reccomended minimum of 7 hours and maxmum of 8-9 hours of sleep for teenagers and young adults, any more or any less and you will end up feeling tired.
There are actually some really great phone apps (if you have access to them) that can wake you up during lighter sleep phases. If you don't have a smartphone or computer you can use - and this might sound counter-intuitive - try getting up a little earlier to take some time for yourself outside of getting ready. Read a little, or even do a little chore. You can also try waiting an hour to an hour and a half to have tea or coffee, it'll give you a little pick-me-up once your immediate wake-up energy starts to run out.
I feel the same way almost every morning, especially now that winter is setting in. My fix is always downing a huge glass of water, as soon as my alarm goes off.
When you get up, make sure you eat breakfast to get your mind going. Getting a schedule together will help with workflow and start your day off or you can ask a friend to meet up with you. Get moving will help!
It could be that you're sleeping too much, which can cause you to be tired. Or, it could be that you have a sleeping disorder, such as sleep apnea, which is when you stop breathing in your sleep and wake up several times (very briefly) throughout the night because of this. Or, it could be linked to another disorder, such as depression, as that is one of the symptoms.
If you're sleeping but still exhausted you might not be getting the restorative sleep you need, you might consider seeing a doctor to determine if you have some factor that is interfering with your ability to sleep such as sleep apnea.
If its affecting your life you should try to see a professional, but you might want to take a look at this http://sleepyti.me/ it could be possible that you're waking up/going to sleep at the wrong time?
It really depends on how long you define "plenty". Some studies have linked oversleeping to serious medical issues and it's suggested that it will also make you much more tired. Experts believe you should sleep between 7-9 hours a night, I'd recommend trying some short exercise an hour or so before bed. Getting yourself into a good routine with your sleeping pattern can work wonders.
Try to meditate or deep breathing for 15 minutes before you sleep. Also taking a glass of warm milk can help your body. Another is to eat light.
Lethargy is like an infection, the more you let it spread, the more it breeds. I would suggest planning something exciting and fun in the morning that motivates you to get out of bed and seize the day- maybe a lovely morning walk, a nice shower or even jamming to your favorite music!
Try to see if you can pinpoint the reason why you might feel so tired. You might suffer from restless nights, be it from stress or something else, even the environment you surround yourself in at bedtime—or maybe you just aren't a morning person! Sometimes creating a solid morning routine for yourself, simple or complex, can help wake you up and adjust for the rhythm of the day. If you're truly concerned though, always seek the advice of your doctor. Good luck!
If you wake up in the middle of the night at any time you are disrupting sleep. You may need to get a full nights sleep. If you stay asleep throughout the night and are still exhausted you may need to not nap during the day if you do that. You could try writing a diary and write about what you do during the day and if you need to relax more during the day or take time before bed to wind down then do that. These are just suggestions.
The best way I have found to battle exahaustion is to establish a morning routine that makes me feel revitalized. One with lots of sensory input. Hot shower. Power breakfast. incense or body products that have invigorating smells. Self massage. Also consider waking with the sun as often as possible so you can get sun light on your face as soon as possible. Then keep in mind that most people don't just out of bed rearing to go... take your time and express gratitude for the gift of a new day!
Perhaps try waking up in a more natural fashion. Instead of using a harsh alarm, use a more gentle melody. Opening your curtains to allow natural light in, and staying off your phone for the first 10 minutes you're awake for also tends to help!
I find that if I oversleep I feel very tired. So, what helps me is consciously keeping my phone and any other devices away from me when I'm ready to get into bed. I also try not sleep more than 8.5 hours, and no less than 7 hours. I hope this helps.
Sleeping for plenty of time might also be sleeping at wrong times. Do you take quick naps in the afternoon?. This could also be a reason why you do not have proper sleep during the night and hence you are exhausted in the morning. Lack of a proper sleep can also be due to some worries that keep your mind awake. Try doing some breathing excersises before going to bed.Medical conditions like thyroidism and cholesterol are also reasons for constant fatigue.
I find that it helps to set an alarm for an hour before I have to wake up. When that alarm goes off, I chill in bed. Don't fall asleep again but don't do anything. I have another alarm for when I have to be up and that is when I get out off bed. Be sure to eat something!
Going to the doctor is certainly a good option, as you might have some sort of sleep disturbance or anything in your mind is not enabling you to rest well despite sleeping plenty of time
You could try adapting your diet to include more vegetables, or fruit. Another aspect is monitoring what kind of sleep you get, if its light sleep or disrupted you will feel tired, you need REM/deep sleep to feel refreshed.
You can make yourself more earlier at night and this way you'll get more necessary sleep and or tire yourself out more so than you don't feel so tired throughout the morning.
You need to make sure that you are not getting too much sleep. Too much sleep can make you feel exhausted in the morning when you wake up. Also, if you take something to help you sleep like Ambien, Melatonin, etc. those can give you a hangover type feeling the next morning making you exhausted. If you need to take something to help you fall asleep and stay asleep then you should make sure that you are not taking the medicine too late at night and also that you are not taking too much of the medication when you take it. Any of these things can and will cause you to feel exhausted in the morning when you wake up.
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