A rejuvenating and relaxing sleep is necessary if you want to achieve peak productivity and maintain overall well-being. Unfortunately, not everyone is lucky enough to greet the mornings with zest and enthusiasm.
A restful night’s sleep hinges on the interplay between genetics, sleep hygiene, and personalised morning routines. While you don’t have control over genetics, you can do a lot to get the other two factors right.
Understanding the science of sleep and effective morning habits is vital if you find mornings challenging and want to wake up with all cylinders firing.
Let’s discuss this in more detail in this blog and understand scientifically backed strategies for helping you wake up refreshed and rested.
Why is it difficult for me to wake up feeling refreshed?
If you wake up feeling groggy and listless in the morning, you are not alone. According to a 2023 study, as many as 60% of young adults don’t feel rested after waking up. Furthermore, not getting enough hours of shut-eye is not the only reason for feeling low on that morning energy.
There are several biological, environmental, and psychological factors at play when you transition from sleep to wakefulness. One of the less-talked-about phenomena that might make this transition difficult for you is sleep inertia.
What is sleep inertia?
In simple words, sleep inertia refers to grogginess and impaired performance immediately after waking up.
While we have all experienced sleep inertia occasionally, it becomes a problem when it lasts for several minutes or even hours.
The phenomenon was first identified in the 1950s among US Air Force pilots. The pilots reported feeling especially groggy, which impairs their performance and cognitive ability during early morning flight drills.
They explained how their brain couldn’t keep up with the rest of their body and seemed to be falling behind.
What causes sleep inertia?
There are several reasons why you might experience sleep inertia. Some of the most common ones include:
Not getting enough sleep
If you suddenly wake up from deep REM sleep, your brain might trigger sleep inertia. The abrupt transition doesn’t allow your brain to gradually prepare for the wakeful stage, resulting in disorientation and fatigue.
Sleep cycle deprivation
You might get caught in the sleep inertia cycle if you make a habit of not getting enough sleep. When you are sleep-deprived, your body craves more rest, and waking up feels like a Herculean task.
Inadequate sleep quality
Getting a stipulated number of hours in the sac is not enough for restful slumber. You need to have proper sleep cycles of REM and NREM sleep to feel fully rested.
If you have medical conditions like sleep apnea, your sleep cycles might get disturbed at night, resulting in poor-quality sleep. When you wake up from such a sleep, your brain is not fully rested, and you feel dizzy and tired, even after spending 8-9 hours in bed.
Read also: How to Get More REM Sleep.
Lifestyle and environment
If you have irregular sleep schedules or an uncomfortable sleep environment, you are more likely to have trouble with sleep inertia.
It is crucial at this stage that you understand that sleep disorder is not the same as generalised anxiety disorder (GAD). While sleep inertia involves an issue related to transitioning from sleep to a state of wakefulness, GAD is a more complicated medical issue.
The anxiety that GAD patients feel is not necessarily due to a lack of or poor quality sleep.
Who struggles to achieve restful sleep?
Many struggle to feel fresh, rejuvenated, and rested after a night's sleep. The extent and severity of this issue can vary significantly between people based on several lifestyles, biological, and environmental factors.
That said, certain groups of people are more prone to developing sleep problems than others. If you belong to one of the following groups, you might need to rethink your sleep strategy:
Working adults
If you have a high-stress job, balancing work and life can become a nightmare, directly affecting your sleep. The anxiety and stress associated with managing multiple roles might be overwhelming for your brain to handle.
You might not feel rested and experience prolonged sleep inertia throughout the day.
Older adults
As you age, changes in sleep architecture are common, and you might experience less deep sleep and more awakenings during the night.
Besides, older adults often have other health issues, like arthritis, acid reflux, and respiratory problems, that might prevent them from getting quality sleep.
Individuals with mental health disorders
People with mental health issues also find it difficult to get deep, high-quality sleep. Issues like anxiety and depression interfere with sleep, causing you to feel less than energetic after waking up.
Shift workers
If you have irregular sleeping schedules due to the nature of your work, or you are a night owl, you might experience a disturbance in your day-night cycle. It will interfere with your sleep, and you might not wake up refreshed.
Thankfully, there are ways to get a good night’s sleep and wake up with energy, even if you belong to these groups.
How to achieve a more restful sleep?
Making your mornings feel fresh and energetic is entirely possible. Here are a few strategies on how to wake up refreshed that you can easily implement in your morning routine:
Exposure to natural light
Your body is governed by an internal biological clock that responds to light cues. When exposed to natural light throughout the day, this system springs into action, keeping you awake and refreshed.
When there is no natural sunlight, the system shuts off, helping you get the much-needed rest at night. Unfortunately, when you are not exposed to enough natural light, the system can falter, ruining the natural rhythm and causing sleep disorders.
So, how do you feel rested by reinforcing this natural cycle?
Try to get sunlight exposure for at least 30 minutes daily, preferably in the morning after you wake up. It will help your body regulate the levels of the sleep hormone melatonin, making it easier for you to fall and stay asleep and wake up with energy.
Light therapy is a perfect alternative for those who can’t get enough natural sunlight. It is a great way to mimic sunlight exposure to regulate your melatonin and align your day-night cycle.
When you use systems like light therapy Lamp Drive from Luminette, it signals the brain to wake up, reinforcing a regular sleep-wake cycle.
Light therapy can be especially useful if you live in an area with scarce natural morning light or if your work schedule makes it impossible to enjoy natural light.
Using light therapy systems daily can significantly improve your sleep, helping you wake up more fresh and energized.
Regular exercise
If you are wondering how to wake up energised, then exercise might just be the answer to your sleeping woes. When you engage in regular exercise, your body releases certain neurochemicals called endorphins that help reduce stress and anxiety.
Make a habit of exercising at least a few hours before your bedtime. Plan a session so that your core temperature returns to normal by the time you hit the bed.
Consistent meal times
If you are wondering how to get a good night's sleep and wake up refreshed, examine your eating schedule closely. Eating a healthy breakfast can kick-start your metabolism, filling you with energy for the rest of your day.
Maintaining a regular meal time also helps your body maintain its biological clock and prevent any sleep disorder.
Ensure your meal has a good balance of proteins, fats, and carbs to sustain energy levels throughout the day. Having balanced meals daily is the best way to wake up feeling rested.
Create a restful environment for a good night's sleep
The secret of feeling more awake in the morning also lies in your sleep environment. Ensure that your bedroom is as conducive to restful snooze as possible. The best way to wake up in the morning feeling refreshed is to keep your room cool, quiet, and dark.
Invest in good-quality mattresses and pillows that support your sleeping position. You can also experiment with blackout curtains and white noise machines to create a perfect sleeping environment.
To learn more, read: Best Ways to Sleep: Tips for Creating a Restful Sleep.
What can you avoid to get a more restful sleep?
Doing the right things is insufficient for a good night’s sleep. Certain things, especially immediately before bed, should also be avoided to prevent sleep issues. They include:
Avoid using the snooze alarm clock
The snooze setting in your alarm ruins your sleep cycle. Hitting the snooze button causes you to re-enter deep sleep, making it difficult to wake up again.
If you hit the REM cycle after snoozing the alarm, your brain might feel a sudden jolt when the alarm rings again. It might send the brain into a sleep inertia, making you feel dizzy and tired when you wake up.
Avoid having caffeine close to your bedtime
Caffeine from that late-night cup of coffee or cola can send your brain into sleep inertia, keeping you awake long past bedtime. Sleeping late will start the vicious cycle of sleep deprivation, making you feel groggy on waking up.
Avoid eating before bed
Eating too close to your bedtime can interfere with the quality of sleep. As your body marshals resources to digest your food, it might take longer to fall asleep.
Avoid using the bed for work
Your bed is a place to sleep in, not a place to work. Spending too much time in bed doing activities other than sleep, like work, might create a negative reinforcement in your mind about its utility.
You should always associate the bed with sleep; that way, when you lie down, your subconscious mind will start preparing for sleep immediately.
Wake up refreshed with Luminette Light Therapy Lamp Drive
The Luminette Drive lamp is a small and handy light therapy device for use in your car. It is an integrated and non-intrusive way to help you schedule light therapy into your busy day without messing up your routine.
This small device can be attached directly to your car’s sun visor and emits a safe, low-intensity blue light that does not interfere with driving visibility.
The Drive provides a light frequency that is set up to maximise alertness and improve mood, which can be highly beneficial if you spend a lot of time travelling or commuting by car.
The Luminette Drive is equipped with three light intensity settings, so it can be used according to your needs and wants. The typical recommended use is a 20-minute session daily, which can be easily finished while you are on your way to work.
This exposure to therapeutic light can potentially benefit sleep patterns, boost energy levels, and mitigate symptoms of Seasonal Affective Disorder (SAD).
The device can compensate for the lack of natural sunlight during long drives or in darker months.
It is equipped with a magnetic clip for fast attachment and removal and an adjustable angle to direct the light upward without obscuring your vision.
Also, you can attach the drive to your computer, allowing you to benefit from light therapy while you work.
Takeaway: Utilise effective tips to get a restful sleep
Sleep is a big part of your health, and getting enough and good quality sleep is paramount. If you find yourself waking up tired and groggy, it is time to examine your sleep routine and habits.
Ensure you get exposure to enough natural light, engage in regular exercise, and avoid stimulants like coffee before going to bed. Try to develop a sleep schedule that works with your routine and gives you enough high-quality sleep.
If you can’t get enough natural sunlight, a light therapy device like the Drive from Luminette is a great alternative. This small device attaches to the visor of your car, basking you in low-intensity blue light that gives you all the benefits of natural sunlight without interfering with your vision. Experience a boost in energy and alertness with just a 20-minute session while you are on the go.
FAQ
What habits can help me wake up feeling refreshed?
If you want to wake up feeling refreshed, engage in regular exercise, limit your caffeine and alcohol intake, and avoid screens before bedtime. These habits will help your body reset its biological clock, giving you a more restful sleep.
How does hydration affect my sleep?
Staying hydrated is crucial for maintaining overall health, including sleep quality. If you are dehydrated, you might feel excessively tired, which can disrupt your sleep cycle.
Can adjusting my sleep environment help me wake up feeling better?
Sleeping in a quiet, dark, and cold environment has a significant positive effect on your sleep quality. Consider using earplugs, eye masks, or dark curtains to create a perfect sleeping environment and keep distractions away.
