Struggling with feeling tired in the morning but wide awake at bedtime is a common issue, according to sleep experts. Many individuals find themselves in a frustrating cycle of exhaustion and alertness at the “wrong” times, a concern often shared with sleep specialists.
Dr. Sonja Schütz, a neurology expert at the University of Michigan Medical School, emphasizes that this problem is not a reflection of laziness but could indicate poor sleep habits, disturbances during the night, or an underlying sleep disorder. Identifying the root cause is crucial, as quality sleep is vital for overall health and functionality.
Dr. Allison Harvey of the University of California, Berkeley, highlights the essential role of sleep in mental, physical, cognitive, and social well-being. Addressing sleep issues is key to improving decision-making, creativity, and interpersonal relationships.
If you find yourself struggling with mismatched energy levels throughout the day, consider the following tips:
1. **Morning Tiredness, Nighttime Alertness**
Start by monitoring your sleep patterns to understand when you go to bed and wake up consistently. Dr. Michelle Drerup from the Cleveland Clinic recommends tracking your routine to identify any disruptions in your circadian rhythm, which could result in delayed melatonin production leading to morning grogginess. Adjusting your bedtime gradually can help synchronize your body’s internal clock with your desired schedule.
2. **Chronotype Considerations**
Recognize whether you are a night owl or an early bird based on your natural preferences for sleep and alertness. Aligning your sleep-wake cycle with your work routine requires consistency in bedtime habits. Incrementally shifting your bedtime earlier by 15 to 30 minutes each night can help regulate your sleep pattern over time.
3. **Weekend Wake-Up**
Avoid disrupting your sleep schedule on weekends by oversleeping, as this can make it harder to readjust on weekdays. Stick to a consistent waking time even during weekends to maintain a stable sleep routine and support better sleep quality.
By implementing these strategies and focusing on good sleep hygiene practices, you can enhance your sleep quality and overall well-being.
Dr. Drerup suggests that factors like consuming caffeine, certain foods, screen-time habits, and the type of media used before bed can be alerting or anxiety-inducing. To improve your wind-down routine, try turning off electronics one to two hours before bed, dimming the lights, and engaging in calming activities such as reading, as advised by Schütz. Teenagers often multitask various activities before bedtime, like homework and social media, making it challenging to wind down, especially as they experience less deep sleep transitioning from childhood to adolescence, notes Harvey.
In the morning, establish a routine to wake up your body and brain. Dr. Drerup recommends starting the day with activities that signal morning, such as washing your face or brushing your teeth. Avoid hitting the snooze button to maintain good sleep habits. Exposure to light in the morning can help increase alertness, adds Dr. Drerup. Engaging in physical activity throughout the day can help tire your body out for better sleep at night, particularly in today’s sedentary job environments, explains Harvey.
Experts suggest that adults aim for seven to nine hours of sleep per night, with individual variations. Monitoring your sleep patterns to determine the amount of rest needed can aid in establishing healthier habits for improved morning wakefulness, says Schütz. While napping can benefit cognitive function, timing is key—keeping naps short between 20 to 30 minutes is recommended.
Morning fogginess may signal underlying sleep disorders, like sleep apnea, which may require medical evaluation, notes Schütz. Some sleep aids or medications can cause a morning hangover effect, making waking up difficult. Mental health can also impact sleep quality, with depression often leading to fatigue upon waking, explains Harvey.
Though it’s essential to prioritize good sleep, flexibility is key in adjusting sleep schedules when needed, like caring for infants or sick loved ones, says Harvey. Avoid anxiety about sleep, as it won’t be beneficial. Ultimately, strive for consistent quality sleep if possible, Harvey advises. For additional tips on improving sleep, consider signing up for CNN’s “Sleep, But Better” newsletter series.
