Feeling tired in the morning but not at bedtime is a common concern among individuals, as noted by sleep physicians. The familiar routine of dragging oneself out of bed in the morning with intentions of an earlier bedtime that evening is a scenario many can relate to. Thoughts of potential afternoon naps often cross the mind during the day, only to find oneself wide awake come bedtime.
This common experience is frequently shared with sleep doctors, according to Dr. Sonja Schütz, a neurologist specializing in sleep medicine at the University of Michigan Medical School. Often misconstrued as laziness, especially in teenagers, this issue is not a matter of willpower but may indicate underlying problems such as poor sleep hygiene or an undiagnosed sleep disorder, Dr. Schütz explains.
Understanding the importance of quality sleep for overall health and functioning, Dr. Allison Harvey, a psychology professor at the University of California, Berkeley, emphasizes the impact of sleep on mental, physical, cognitive, and social well-being. Identifying and addressing the root cause of sleep disturbances is crucial for optimal health.
For those experiencing fatigue in the morning but alertness at night, it is recommended to track sleep patterns to identify potential circadian rhythm disruptions. Adjusting bedtime gradually and maintaining consistency in sleep schedules can help realign the body’s internal clock. Avoiding disruptions to the sleep-wake cycle, such as sleeping in on weekends, is essential for maintaining a healthy routine.
Furthermore, practicing good sleep hygiene, including monitoring caffeine intake and screen time, is integral to promoting restful sleep and overall well-being.
Dr. Drerup emphasized the importance of being mindful of the type of media consumed before bedtime, as it can either keep one alert or induce anxiety. To improve the wind-down routine, experts suggest turning off electronics one to two hours before sleep, dimming lights, and engaging in calming activities such as reading. Teenagers often struggle to unwind before bed due to multitasking with homework and social media, which can impact their ability to relax, particularly as they transition into an age of decreased deep sleep.
In the morning, establishing a wake-up routine is essential for signaling to the body and brain that it’s time to start the day. Simple actions like washing the face or brushing teeth can kickstart the morning momentum. Avoiding the snooze button and getting exposure to natural light upon waking can help increase alertness.
Incorporating physical activity throughout the day can aid in feeling more tired at night, especially in sedentary jobs. Experts recommend adults aim for seven to nine hours of sleep per night but acknowledge individual variations in sleep needs. Tracking sleep patterns can help in determining the necessary amount of rest for feeling refreshed.
While napping can enhance cognitive functions, the timing and duration of naps are crucial to avoid disrupting nighttime sleep. Morning fogginess may indicate underlying sleep disorders, and seeking medical advice is advised. Additionally, factors like mental health and medication effects should be considered in understanding sleep quality and morning alertness.
Flexibility in sleep schedules is important, especially in situations requiring adjustments, such as caring for infants or sick loved ones. It’s essential not to stress about sleep, as anxiety can hinder rest. Prioritizing consistent and quality sleep is vital for overall well-being.
