• Deanne Pandey

Can’t get out of bed? Here’s what you can do about it

Going to bed after a tiring day and waking up fresh after sleeping comfortably sounds like a great plan, doesn’t it? Although thats not the reality with everyone. There are a lot of times when you happen you wake up tired. We have all had those mornings when we just can’t shake that feeling of sluggishness, even when we have gotten more than enough sleep. It is not unusual to wake up feeling a bit sluggish. But if you regularly wake up tired, especially if you continue to feel fatigued throughout the day, there may be something else going on. There is such a thing as early morning fatigue. And here’s why it can happen to you-

One of the reasons why you feel tired right after waking could be sleep inertia. Sleep inertia slows down your motor and cognitive skills, which is why it sometimes feels impossible to do anything right after you wake up. Sleep inertia can last anywhere from a few minutes to over an hour, though it typically improves within an hour. Next come blue light. Blue light is any artificial lighting that emits blue wavelengths, which aren’t necessarily a bad thing. During daylight hours, they can boost alertness and mood. But not you are heading to bed. Energy-efficient lighting and electronic screens have increased our exposure to blue light, especially after sundown. Blue light, suppresses the secretion of melatonin, a hormone that helps regulate your body’s sleep-wake cycle. This makes it harder for you to get good-quality sleep, which can leave you feeling tired the next morning. Even your eating and drinking habits have a deep impact on the quality of sleep you get. For an instance, drinking coffee, alcohol or too much water could leave you tired in the morning. Your sleep environment too has a significant role to play. Right from your mattress to the background noise, everything affects your sleep cycle. Lastly, you could have early morning fatigue due to a sleep disorder.

Now that you know what causes this feeling of tiredness right after waking up, see how you can tackle it-

Get rid of all distractions at least an hour before you sleep, including phones, televisions, and anything that will grab your interest. This will help your body wind down. Make sure your room is cool and dark and that you stop eating at least two hours before you sleep. Avoid heavy or spicy meals before bedtime. Go to bed and wake up at around the same time daily to regulate your circadian rhythm. Expose yourself to sunlight in the morning. Keep a glass of water next to yourself and take a generous sip to wake yourself up. Next comes exercise. Exercising is your body’s natural way of waking itself after being immobile during the night. If you have time, go for a quick jog or bike ride as well. Otherwise, you can do some quick stretching exercises like drop squats, side bends, star jumps and side shuffles. It might feel exhausting in the beginning but you’ll notice a change in your energy levels soon. Eating healthy breakfast will give the energy to get through the day so don’t forget to eat even if you’re in a rush or running late. However, you can try to avoid foods with added sugars as they may trigger a glucose drop and leave you feeling weary. Lastly, give yourself something to wake up to. It is often the case that we wake up fresh whenever we have something to look forward to that day. Your mental set up plays a very important role in recovering from morning fatigue. So, consider scheduling a phone call with a friend, squeezing in an outdoor walk on your midmorning break, or plan on making an appealing breakfast that calls you out of bed.

These measures will surely get you out of the best with that boost of energy.

Stay Home and Stay Safe!

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