How To Not Wake Up Tired (2021)

Updated May, 2021
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If you're regularly waking up tired, there are a few ways to solve this, including making simple lifestyle changes. Ensuring you have the proper mattress and watching what you eat before bedtime can help you wake up feeling refreshed.

Has my lifestyle changed?

Simple lifestyle changes can affect how you sleep. Have you gotten more take out than usual? Have you stopped exercising? Are you getting enough sunlight? All of these can affect your sleep cycle and your circadian rhythm. Eating take out food more often typically means an increase in sugar consumption. A lack of exercise can cause your body to have excess energy at night. While Vitamin D is vital for producing melatonin, and sunlight keeps our circadian rhythm in line.

Lack of sleep

We all know that poor sleep quality leaves us feeling tired, irritable, and sometimes depressed. If you're not sleeping well, it could be something you consume right before bed, or the daily stresses of life, or something in your environment: a bright blue light, an old mattress, or even your sleeping partner can hurt your quality of sleep.

Eating and drinking habits

What you consume before you head to bed can impact your sleep schedule. There are some well-known foods and ingredients you should avoid before sleeping as they can negatively impact the quality of your sleep.

  • Coffee- Coffee is packed with caffeine and, in some cases, sugars. These give you energy and keep you wired at night.
  • Soft Drinks- These drinks are not only high in sugar, but some contain more caffeine than coffee.
  • Alcohol- Alcohol may make you sleepy, but it doesn't lead to a night of good, restful sleep.
  • Drinking too much- If you drink too much before bed, you have to get up and go to the bathroom throughout the night. Waking up frequently leads to choppy, poor quality sleep.

Stress and anxiety

Stress and anxiety affect your brain in a way that makes it hard for you to get a good night's sleep. Every person has stress and anxiety in their life. The important part is learning how to manage your stress and anxiety, so it doesn't control your life. Constant stress may keep you up worrying about a big meeting or date. Anxiety may keep you up going over in your head all the past mistakes you've made. All these thoughts racing through your brain keep you up and rob you of the sleep you deserve.

What can I do to feel well-rested?

There are several things you can do that can improve the quality of your sleep, including:

  • Limit caffeine intake 5 hours before bedtime
  • Avoid electronics before bed, or use a blue light filtering app or glasses
  • Change the temperature of your bedroom
  • Use earplugs
  • Replace your mattress with one designed for your sleep type

How the right mattress can improve your sleep

Your mattress could be a big reason you're waking up tired. Not all mattresses are the same, just like not all sleepers are the same. If you sleep hot and sleep on a mattress that doesn't allow air to flow around you, the heat makes you uncomfortable and doesn't allow you to sleep. A high quality and well-selected mattress is the first step to waking up feeling rested.

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