Sleepless at night yet fatigued in the day? Experts offer potential solutions for your sleep issues.
Facing the Dilemma of Tired Mornings and Energetic Nights? Here's Your Guide
Struggling to keep your eyes open in the morning whilst remaining wide awake at night? You're not alone. This pesky pattern might just be a sign of disrupted sleep patterns or disorders, according to the sleep experts.
Dr. Sonja Schütz, a neurologist specializing in sleep medicine and an associate professor at the University of Michigan Medical School, advises not to underestimate the issue. In fact, it could be a red flag for bad sleep hygiene, disturbed sleep throughout the night, or an underlying sleep disorder.
Teenagers are particularly prone to this problem, and they might even be perceived as lazy. But Dr. Allison Harvey, a psychology professor and the director of the Golden Bear Sleep and Mood Research Clinic at the University of California, Berkeley, insists that this is not a reflection of their willpower or lack thereof.
Morning Routine
To combat sleep inertia in the morning, consider a morning routine that includes light exposure and avoidance of the snooze button. Dr. Michelle Drerup, director of the behavioral sleep medicine program at the Cleveland Clinic Sleep Disorders Center, suggests washing your face or brushing your teeth to kickstart your day.
Bedtime Routine
Before bedtime, it's advisable to dim the lights and switch off electronics two hours before hitting the sack, as recommended by Dr. Schütz. Carefully manage your screen-time habits and choose calming activities like reading to help wind down before bedtime.
Remember, consistency is key when it comes to your sleep-wake cycle. Even on weekends, stick to a schedule; avoid oversleeping and disrupting your routine.
Caffeine, Food, and Screen-time
Limit caffeine and certain food consumption, particularly late in the day. Be mindful of your screen-time habits and choose media that won't keep your mind racing before bed.
Sleep Hours
Adults typically need seven to nine hours of sleep per night. Find the amount that suits your body's needs based on how rested you feel post-sleep.
Napping
Short naps (between 20 and 30 minutes) can aid cognitive abilities, but timings are crucial. Longer naps and napping later in the afternoon might disrupt your sleep later.
Sleep Disorders
Certain sleep disorders, such as obstructive sleep apnea, might cause morning fogginess. If symptoms persist, consult a physician to rule out underlying disorders.
Mental Health
Depression can often result in morning fatigue, and the sleep inertia that normally lasts around 20 minutes for someone who is not depressed can last for hours instead.
Flexibility
While aiming for good sleep is important, remember that our bodies are flexible. During unusual circumstances, such as parenting or caregiving, it's okay to have an unfavorable sleep schedule.
"I don't want people to have that sense of anxiety about sleep, because anxiety won't help sleep," says Dr. Harvey. But in general, try to consistently prioritize a good night's rest if you can.
To improve wellness and health, it's advisable to establish a consistent sleep routine. This includes avoiding excessive napping, particularly in the afternoon, as Dr. Michelle Drerup advises. Additionally, adding a calming bedtime routine, such as limiting screen-time and reading before sleep, can aid in maintaining a healthy sleep-wake cycle, as advised by Dr. Sonja Schuetz.
