How to Stop Waking Up Tired After 8 Hours of Sleep: 7 Effective Tips

Do you often wake up feeling tired and groggy, even after getting a full night’s sleep? Do you struggle to get out of bed and start your day with energy and enthusiasm? If so, you are not alone. Many people suffer from the same problem, and it can affect their mood, productivity, and health.

Waking up tired after 8 hours of sleep can have various causes, such as sleep disorders, poor sleep quality, stress, diet, or medical conditions. Fortunately, there are some simple and effective ways to improve your sleep and feel more refreshed and alert in the morning.

In this article, we will explain why you may be waking up tired after 8 hours of sleep and share 7 tips to help you stop this habit and enjoy better sleep.

We recommended to sleep the night for eight hours. But if you still waking up tired after 8 hours of sleep, means there is to note about health problems. There are several factors that can lead to a person’s quality of sleep is not good. What is the cause? Try asking these nine questions to yourself, if most of the answers are yes, then it needs to be addressed.

What Causes Waking Up Tired After 8 Hours of Sleep?

There are many possible reasons why you may be waking up tired after 8 hours of sleep, but some of the most common ones are:

Sleep disorders

Some sleep disorders, such as sleep apnea, insomnia, restless legs syndrome, or narcolepsy, can disrupt your sleep and prevent you from getting enough deep and restorative sleep. This can lead to feeling tired, irritable, and unfocused during the day. If you suspect you have a sleep disorder, you should consult your doctor and get a proper diagnosis and treatment.

• Do You Frequent Nightmares?

The dream is believed to be able to help the processing of our emotions. If we are feeling emotions such as fear, anger, or sadness, we are potentially a nightmare. A bad dream can cause us a lack of sleep and produce stress hormones while asleep.

As a result, we do not feel refreshed when waking up. To reduce nightmares we must issue the emotions in the body. Must also change our thinking habits that typically create fear, anger, and sadness appear.

• Do You Snore?

Usually people do not realize him sleep snore, until someone told him. Snoring may indicate a person is suffering from health problems such as hypertension or heart disease.

If you snore only occasionally, it could happen just because of fatigue. But if the habit of snoring occurs every day, you should check your health to the doctor.

• Do You Have Sleep Apnea?

Sleep apnea is a disorder in the respiratory tract that occur during sleep, where the airways are blocked because the walls of the throat that loosens and narrows. Do you often wake up night because of running out of air? You should consult a doctor immediately because of this disorder can make your sleep quality worse.

• Often to the toilet at night

Most people don’t need to the toilet during nighttime if they had stopped drinking fluids a few hours before bedtime. But if people are nervous or are in an emotional phase, it can cause them more often to the toilet. M

ost people do not realize that this is what causes them to frequent the toilet. This is a very disturbing quality of sleep, but it can be changed. Therefore, we need to overcome our anxiety.

Poor sleep quality

Even if you don’t have a sleep disorder, you may still experience poor sleep quality due to factors such as noise, light, temperature, or comfort. These can interfere with your sleep cycles and make you wake up more often during the night.

As a result, you may not get enough REM sleep, which is essential for memory, learning, and emotional regulation. You may also not get enough deep sleep, which is important for physical recovery, immune system, and hormone balance.

• Are You Easy To Fall Asleep?

Are you easy to fall asleep, but quickly wake up too? Then maybe you are having sleeping problem. If we do not get enough sleep, the body can not “heal” itself. To be able to sleep well, someone will take approximately 10-15 minutes until finally sleep soundly.

It can be trained by reducing your stress level through meditation or relaxation. Good night’s sleep is a time that fit the human growth hormone release that can keep our appearance to look young.

Stress and anxiety

Stress and anxiety can also affect your sleep quality and quantity. When you are stressed or anxious, your body produces more cortisol, a hormone that keeps you alert and ready to deal with threats. This can make it harder to fall asleep and stay asleep, as well as reduce the amount of deep and REM sleep you get.

Moreover, stress and anxiety can cause you to worry and ruminate about your problems, which can keep your mind active and prevent you from relaxing and drifting off to sleep.

Diet and lifestyle

What you eat and drink, and how you spend your day, can also influence your sleep and how you feel in the morning. For example, consuming caffeine, alcohol, nicotine, or sugar close to bedtime can stimulate your nervous system and make it harder to fall asleep and stay asleep.

Eating too much or too little, or eating spicy or fatty foods, can also cause indigestion, heartburn, or hunger, which can disrupt your sleep. Furthermore, being physically inactive, or exercising too late in the day, can affect your body temperature, blood pressure, and hormone levels, which can interfere with your sleep cycles.

• When Did You Last Eat Before Bed?

While sleeping we activate the parasympathetic system. The system responsible for digestive function, so if we eat at the near bedtime, the system will focus on digesting food instead of creating elements that can make sleep quality by rejuvenating and regenerating our body and mind.

Eating heavy foods are hard to digest before bedtime will worsen the quality of our sleep later. We recommend that if you want to eat is recommended two hours before bedtime.

• Do you drink Alco**holic beverages?

Alco**hol change the structure of sleep and make the body uncomfortable the next day. This can also cause us to fall asleep snoring.

Are You Undergoing Treatment?

Some types of medications have side effects that make us difficult to sleep. Any sedative even potentially make someone sleep difficulties. Most sleep medications only make our sleep artificial, or temporary. We don’t get any real sleep. It doesn’t hurt to sacrifice time and effort to train the body to get quality sleep again.

How to Stop Waking Up Tired After 8 Hours of Sleep: 7 Effective Tips

If you want to stop waking up tired after 8 hours of sleep, you need to address the root causes of your problem and improve your sleep hygiene. Here are 7 tips that can help you do that:

Tip 1: Follow a regular sleep schedule

One of the best ways to improve your sleep quality and quantity is to follow a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends and holidays.

This will help your body and mind to establish a natural sleep rhythm and make it easier to fall asleep and wake up. It will also help you avoid sleep deprivation, which can make you feel more tired and sluggish in the morning.

Tip 2: Optimize your sleep environment

Another way to enhance your sleep quality is to make sure your sleep environment is comfortable, quiet, dark, and cool.

You can do this by using curtains, blinds, or an eye mask to block out any external light, earplugs, a fan, or a white noise machine to mask any external noise, and an air conditioner, a heater, or a fan to adjust the temperature to your preference. You should also invest in a good mattress, pillow, and bedding that suit your needs and preferences.

Tip 3: Avoid caffeine, alcohol, nicotine, and sugar before bed

As mentioned earlier, these substances can stimulate your nervous system and make it harder to fall asleep and stay asleep. They can also affect the quality and quantity of your deep and REM sleep, which can make you feel more tired and groggy in the morning.

Therefore, you should avoid consuming them at least 4 hours before bed, or better yet, avoid them altogether.

Tip 4: Eat a light and healthy dinner

Eating a heavy, spicy, or fatty meal close to bedtime can cause indigestion, heartburn, or acid reflux, which can interfere with your sleep and make you feel uncomfortable and restless. Eating too little, on the other hand, can cause hunger, which can also disrupt your sleep and make you wake up more often.

To avoid these problems, you should eat a light and healthy dinner, preferably 3 to 4 hours before bed. You should also avoid drinking too much water or other fluids before bed, as this can make you need to urinate more often during the night, which can interrupt your sleep.

Tip 5: Exercise regularly, but not too late in the day

Exercise is beneficial for your physical and mental health, and it can also improve your sleep quality and quantity. Exercise can help you reduce stress and anxiety, improve your mood and energy levels, and regulate your body temperature, blood pressure, and hormone levels.

However, exercising too late in the day can have the opposite effect, as it can raise your body temperature, blood pressure, and cortisol levels, which can make it harder to fall asleep and stay asleep. Therefore, you should aim to exercise in the morning or afternoon, and avoid exercising within 3 hours of your bedtime.

Tip 6: Relax and unwind before bed

One of the most common reasons why people have trouble falling asleep and staying asleep is stress and anxiety. If you are worried, anxious, or stressed about something, your mind will be active and alert, and you will have difficulty relaxing and drifting off to sleep.

To prevent this, you should try to relax and unwind before bed, by doing some calming and soothing activities, such as reading a book, listening to music, meditating, doing yoga, or taking a warm bath.

You should also avoid any stimulating or stressful activities, such as watching TV, playing video games, checking your email, or working, as these can keep your mind and body aroused and alert, and delay your sleep onset.

Tip 7: Seek professional help if necessary

If you have tried all the tips above, but you still wake up tired after 8 hours of sleep, you may have an underlying medical condition that is affecting your sleep and energy levels. Some of the possible conditions that can cause this are anemia, thyroid problems, diabetes, depression, chronic fatigue syndrome, or fibromyalgia.

If you suspect you have any of these conditions, you should consult your doctor and get a proper diagnosis and treatment. You should also see your doctor if you think you have a sleep disorder, such as sleep apnea, insomnia, restless legs syndrome, or narcolepsy, as these can also cause you to wake up tired after 8 hours of sleep.

FAQ

Here are some frequently asked questions about waking up tired after 8 hours of sleep:

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