Too much sleep can be just as bad as too little sleep.
It's important to dial in your personal body clock so that you feel refreshed and ready to tackle the day, everyday. To do this, figure out what time you need to get up in the morning. Count back 7.5 hours as a good time to start getting to bed.Getting a full eight hours of sleep a night is often a struggle. However, it is also likely that your tiredness is due to the lack of quality sleep at night, rather than the quantity of it. In fact, the things you do before bedtime can have an adverse effect on your sleep quality.
Sometimes referred to as quiet wakefulness, resting with your eyes closed can calm your mind, give at least some of your neurons a break (since you're not actively thinking or concentrating on something), and let your muscles and organs relax.
Why Do People Sleep Too Much? For people who suffer from hypersomnia, oversleeping is actually a medical disorder. The condition causes people to suffer from extreme sleepiness throughout the day, which is not usually relieved by napping. It also causes them to sleep for unusually long periods of time at night.
While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep.
8 Tips to Sleep Better and Wake Up Refreshed
- #1 – Make a commitment to sleep better.
- #2 – Establish a Bedtime Routine.
- #3 – Create a Sleep-Friendly Environment.
- #4 – Keep Your Bedroom Cool.
- #5 – Exercise Regularly.
- #6 – Avoid Heavy Meals Before Bedtime.
- #7 – Morning Light Exposure.
- #8 - Limit Nicotine and Caffeine.
Getting a full eight hours of sleep a night is often a struggle. To make matters worse, there are times when one continues to feel tired despite supposedly having gotten sufficient sleep. However, it is also likely that your tiredness is due to the lack of quality sleep at night, rather than the quantity of it.
Here are four tips for waking up from all naps feeling refreshed, not drained:
- Time your nap correctly. A good nap is all about timing.
- Get out of bed right when you wake up.
- Do something energizing after your nap.
- Take a coffee nap.
Morning nausea can also be caused by your diet. For example, eating a big meal right before bed might cause acid reflux. It could also be a sign your blood sugar is low. According to Healthline, a blocked nose or sinus congestion can put pressure on your inner ear, leading to an upset stomach and nausea.
Gartenberg: When you wake up, you have something called “sleep inertia.” It can last for as long as two hours. That's why you get that groggy feeling, and if you're sleep deprived, it's going to be worse, too. Studies also show that if you wake up while in deep sleep, you're going to have worse sleep inertia.
Sleep calculator
| Wake-up time | Bed time: 7.5 hours of sleep (5 cycles) | Bed time: 9 hours of sleep (6 cycles) |
|---|
| 5:45 a.m. | 10 p.m. | 8:30 p.m. |
| 6 a.m. | 10:15 p.m. | 8:45 p.m. |
| 6:15 a.m. | 10:30 p.m. | 9 p.m. |
| 6:30 a.m. | 10:45 p.m. | 9:15 p.m. |
Gartenberg: When you wake up, you have something called “sleep inertia.” It can last for as long as two hours. That's why you get that groggy feeling, and if you're sleep deprived, it's going to be worse, too. Studies also show that if you wake up while in deep sleep, you're going to have worse sleep inertia.
For some people, though, banking enough sleep hours doesn't prevent them from feeling sluggish during the day. One likely reason: Waking several times throughout the night, which interrupts the sleep cycle and steals valuable sleep minutes. Waking once or twice during the night is normal.
To keep your energy levels stable, replace sugar and refined carbs with whole foods that are rich in fiber, such as vegetables and legumes. Summary: Consuming refined carbs can lead to unstable blood sugar levels, which can make you feel tired.
A Few Reasons Why You Are Waking Up Tired
Thyroid Disease – A possible reason why you could be waking up tired in the mornings could be because you are suffering from fatigue. Anemia – Having insufficient levels of iron in your blood could cause you to feel tired no matter how long you sleep at night.Other causes of anemia include a deficiency of iron, folic acid, or vitamin B12. Chronic diseases such as diabetes or kidney disease can also cause anemia. To confirm a diagnosis of anemia, your doctor will give you a blood test. If iron deficiency is the cause of your fatigue, treatment may include iron supplements.
And while lack of sleep can cause a host of problems (including poor appetite control, decreased motor function, and general crankiness), new research suggests you might actually be getting more sleep than you think — because, as it turns out, feeling awake during the night doesn't necessarily mean that you are.
adjective. having the power to restore freshness, vitality, energy, etc.: a refreshing nap. pleasingly fresh or different: a refreshing lack of pretense.
6 ways to freshen up your morning
- Drink plenty. Wake yourself up with a refreshing glass of water first thing to kick-start your metabolism and help you feel hydrated.
- Shower time.
- Pick a Go Fresh body wash.
- Choose moisturising products.
- Take cooler showers.
- Apply a lotion.
Meaning of refreshed in English
less hot or tired: I feel so refreshed after that cup of tea. He felt refreshed (= more energetic and relaxed) after his vacation. Energetic and lively.adjective. having the power to restore freshness, vitality, energy, etc.: a refreshing nap. pleasingly fresh or different: a refreshing lack of pretense.
It could also point toward depression, sleep apnea, or narcolepsy. Don't panic though. Much of time—especially if it hasn't been a long-term issue—it's less serious. The tired feeling you get after sleeping a lot could also be a residual effect of the sleep deprivation that caused you to sleep late in the first place.
In order to wake up feeling refreshed, you just need to make sure your alarm won't go off mid-cycle - each cycle lasts about 90 minutes and ideally you should sleep through five or six.
So, your body doesn't make as much of something called melatonin. That's a chemical that helps you sleep. If you don't have enough of it, you may get insomnia -- the inability to fall or stay asleep.
You may be too exhausted even to manage your daily affairs. In most cases, there's a reason for the fatigue. It might be allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), or some other health condition.
Sleep guidelines
Some people may need at least 9 hours of sleep a night to feel well-rested, while others in the same age group may find that 7 hours of sleep is just right for them.A Few Reasons Why You Are Waking Up Tired
Adrenal Fatigue – This condition is caused by a hormonal imbalance that causes your body to excrete an excess of cortisol and adrenaline. Chronic Fatigue Syndrome – This is a condition similar to adrenal fatigue but it is more common in women than in men.
