Do you ever wake up and feel so tired it's like you have never slept? And you just can't seem the shake that tired feeling?
Maybe you are generally healthy, have some kind of exercise routine, not on any particular medication and don't even drink that often. And yet, you're still dog tired when you wake up?
First, ask yourself some basic questions:
- How many hours of sleep a night are you getting?
- Do you have a fairly regular sleep routine? Going to bed around 10pm-12am and waking up around 7am-8am?
- What's your caffeine and alcohol intake?
- Are you undergoing some stress or change in environment or circumstances
- Are you slightly down, or even have mild depression?
- Are you sharing your bed with someone? Do they move around a lot, or snore or go to bed at a different time?
- What medications are you on, if any?
If all the basic things seem generally ok, that is, if you're not overly stressed, if your bed partner isn't a snoring, sheet-stealing, ice footed hog, if you're not on any particular medications and not over doing the expressos and the Marlboros, then you might want to try these simple "wake-up refreshed" tips.
- Wake up and jump out of bed immediately. Even if you don't feel fresh and alive, act like it
- Try to write down any problems or things to do the night before. Keep a notebook and pen by your bed and take note of anything that pops into your head. It stops it swirling around your brain as you sleep
- Start the day with a refreshing cold shower. Wash as quickly and as vigorously as you can
- This might sound counter-inituitive, but try getting up really early: like around 5 or 6am. Do some exercise before breakfast. You'll start to feel healthier and that you have a headstart on everyone else.
- Don't have a big meal just before you go to bed at night.
- Seek some motivation: some exciting reason to get up in the morning. If only for that delicious berry smoothie you're going to make yourself.
- Don't watch TV or take your laptop/phone/ipad to bed. And definitely don't play computer games up to two hours before you sleep
- Get a funny alarm clock
- Try sleeping somewhere else in the house and see how that feels. Or try moving your bedroom around
- Try not to have a cluttered bedroom
- If you have an iphone, try an app called 'sleep cycle'. You put the iphone on your mattress and set an alarm. "Sleep cycle" senses how much you move around as you sleep and calculates the best time to wake you up (within a sensible time range)
- Try some yoga in the morning
- Go for a sleep test at the nearest sleep disorder clinic
- Put on some happy, energetic music the moment you awake
- Do something relaxing about 1 hour at least before you actually go to bed. This could be sitting down and meditating or deep breathing, or reading a brainless book
- Don't oversleep at the weekends thinking you're catching up
- See if you can get a 20 minute nap in the middle of the day
- Eat food rich in seratonin: turkey, walnuts, almonds, pumpkin seeds, cheddar and swiss cheese are all rich in serotonin.