Waking up after a full 8 hours of sleep, feeling groggy and like you could use another 2 hours in bed, can be quite frustrating. You were responsible and went to bed at an early hour, so why are you still waking up exhausted? Although you were in bed for a full 8 hours, you may not have gotten a quality 8 hours of deep sleep. Here are a few of the main reasons your sleep may not have been as satisfying and peaceful as it should be.
Timing Is Key
Everyone has a specific chronotype that classifies them as an “early bird” or “night owl.” If you’re waking up at a time that is not consistent with your chronotype, no matter how much sleep you got, it can make mornings miserable. The reason being is that your brain still wants to produce melatonin while you are trying to rise and shine for the day. Try to determine a sleep schedule that will fit best with your chronotype.
Stop Hitting The Snooze
We all do it… just 5 more minutes! And before you know it, 5 more minutes turns into an hour…You might think that setting your alarm a little earlier and hitting the snooze button for even a half hour will help you, but it is actually having just the opposite effect. The time in between the snooze is typically about 7-9 minutes long, so your body doesn’t have enough time to fall back into a deep sleep. Rather, every time you’re about to fall asleep, it wakes you up again.Try getting up on the first alarm and notice the difference you will feel.
There are several environmental factors that can affect your sleep: One of the most significant, being lighting. You’ll want your room to be completely dark at bedtime, as it allows the brain to slow down and stimulate the production of melatonin. Turn off the TV, shut the blinds, and dim your lights to less than 200 watts an hour before bedtime. If you live in an area with bright streetlights that finds its way through your blinds, try using a sleep mask or installing blackout curtains.
Food And Beverages
Did you know that there are certain things you may be eating (or drinking) that can affect the quality of your sleep? Two of the biggest offenders are alcohol and caffeine. These both have a stimulant that keeps your brain out of the deeper stages of sleep. You should aim to stop caffeine consumption by 2pm and alcohol at least 3 hours before bed. This gives your body time to metabolize before sleeping.