Waking Up After Oversleeping: Strategies For Feeling Refreshed

Sleep inertia is the groggy feeling you experience upon waking up, and it can be challenging to shake off, especially if you've slept all day. While the exact cause of sleep inertia is unknown, there are ways to help you wake up and feel more refreshed. Here are some strategies to help you wake up after sleeping all day:

Get bright light exposure

Getting bright light exposure is one of the most important things you can do to reset your internal clock and wake up earlier. Here are some tips to help you get bright light exposure and reset your body clock:

• Open your blinds as soon as you wake up to get exposure to natural sunlight. If it's still dark outside or if you're dealing with particularly dreary mornings, invest in a lightbox for 15 to 30 minutes of light therapy.
• If you can, go outside and take a short walk to soak in the sunlight.
• If you're unable to go outside, try sitting by a window to get some natural light.
• Keep your curtains or blinds open during the day to let in as much natural light as possible.
• Move your desk or workspace closer to a window to maximise your exposure to natural light.
• If you work in an office, try to get a spot near the window or take breaks by the window to get some sunlight.
• Consider investing in a light therapy lamp or lightbox if you don't have access to natural light during the day.

By getting bright light exposure, you'll help reset your body's internal clock, making it easier to wake up earlier and improving your overall sleep schedule.

Wind down two hours before bed

Waking up after sleeping all day can be challenging, but there are some strategies you can use to make it easier. One important tip is to wind down and relax before bed. Here are some ways to do that:

Start winding down two hours before your desired bedtime. During this time, avoid any goal-directed activities such as work emails, homework, or rigorous workouts. Instead, focus on relaxing activities that will help you ease into sleep.

Limit your exposure to bright lights and lower the brightness on your screens. Blue light from electronic devices can interfere with your body's production of melatonin, a hormone that regulates your sleep cycles. Consider turning off your devices or, at the very least, reducing screen time two hours before bed.

Create a relaxing bedtime routine to signal to your body that it's time to rest. This might include reading a book, journaling, listening to soothing sounds or music, or practising meditation or mindfulness. These activities can help you calm your mind and prepare for sleep.

Optimise your bedroom environment. Use curtains to block out light, invest in earplugs if you live in a noisy area, and adjust the lighting and temperature to your comfort level. The ideal sleep environment is cool, dark, and quiet.

By incorporating these wind-down strategies into your evening routine, you'll be better prepared for a good night's sleep and will find it easier to wake up feeling refreshed and energised.

Avoid caffeine after lunch

Caffeine is a stimulant that promotes wakefulness by blocking adenosine, a sleep-inducing chemical. Adenosine levels in your brain fluctuate and are typically low when you wake up, slowly building throughout the day. After several hours of being awake, adenosine levels increase to a point where they start the process of making you sleepy. Caffeine blocks this process, keeping you alert and awake.

Caffeine has a half-life of anywhere between 2 and 12 hours, with the FDA stating that it is between 4 and 6 hours. This means that it could take up to 12 hours for your body to eliminate half of the caffeine from your system. As such, it is generally recommended to avoid caffeine at least 8 hours before bedtime. For example, if you go to bed at 10 pm, it is best to avoid caffeine after 2 pm. This will help you fall asleep more easily and ensure better sleep quality.

If you are struggling with sleep, it is a good idea to keep track of the times you consume caffeine and how you sleep at night. You may find that you need to extend the period of caffeine abstinence before bed to 10 hours or more. Additionally, if you notice insomnia, anxiety, or headaches, it is advisable to reduce your daily caffeine intake.

While caffeine can help you wake up after sleeping all day, it is important to be mindful of the amount and timing of your consumption. Overconsumption or drinking caffeine too close to bedtime can interfere with your sleep and lead to insomnia.

Try a melatonin supplement

Melatonin is a hormone that your body produces naturally. It is often referred to as the sleep hormone because high levels can help you fall asleep. However, melatonin itself won't put you to sleep. Instead, it lets your body know that it's time for bed so that you can fall asleep more easily.

If you are experiencing insomnia, want to overcome jet lag, or are a night owl who needs to adjust their sleep schedule, you may want to try a melatonin supplement. Melatonin supplements are not a cure-all for sleep difficulties, but they can be beneficial in certain situations.

• Consult your doctor: Speak with your doctor to determine if melatonin is the best option for you. Melatonin may interact with certain medications and is not recommended for those who are pregnant, breastfeeding, or have specific health conditions.
• Start with a low dose: Begin with a low dose of 0.5 to 1 mg about 30 minutes before bed. If that doesn't help you fall asleep, you can gradually increase the dose to 3 to 5 mg. The goal is to find the lowest effective dose.
• Follow instructions: Be sure to follow the instructions on the supplement packaging. Melatonin supplements are generally safe and non-addictive, but mild side effects are possible.
• Create optimal conditions: Melatonin works with your body's natural circadian rhythm. To optimize its effects, maintain a consistent sleep schedule, limit alcohol and caffeine consumption, and refrain from using electronic devices before bed.
• Use wisely and safely: Melatonin supplements are typically recommended for short-term use. If they don't seem to be helping after a week or two, stop taking them and consult your healthcare provider.

Seek professional help

If you are experiencing persistent issues with sleeping all day, it may be time to seek professional help. Sleep is essential for maintaining good physical and mental health, and disrupted sleep can negatively impact your emotional and physical health, concentration, and mood while increasing your risk for depression, obesity, and heart disease. Here are some steps you can take to seek professional help:

• Consult a doctor or sleep specialist: If self-help strategies are not effective, consider making an appointment with your doctor or a sleep specialist. They can evaluate your sleep patterns, habits, and lifestyle to identify any underlying sleep disorders or health conditions that may be contributing to your excessive daytime sleeping. They may also recommend specific treatments or refer you to a sleep disorder centre for further evaluation and treatment.
• Explore sleep therapy options: Depending on the underlying cause of your daytime sleeping, your doctor may recommend sleep therapy. This could include cognitive-behavioural therapy for insomnia (CBT-I), which can help you identify and change negative thoughts and behaviours that affect your sleep. Other therapies, such as relaxation techniques, mindfulness, and meditation, can also be beneficial in improving sleep quality.
• Consider a sleep study: If your doctor suspects a sleep disorder, they may refer you to a sleep disorder centre or clinic for a sleep study. This typically involves spending a night or two in a sleep lab, where your sleep patterns, brain waves, heart rate, and other vital signs are monitored. A sleep study can help diagnose conditions such as sleep apnea, restless leg syndrome, or insomnia and guide your treatment options.
• Discuss medication options: In some cases, your doctor may recommend medication to help with your daytime sleeping. This could include prescription sleep aids or medications to treat any underlying conditions contributing to your sleep issues. It's important to discuss the benefits, risks, and potential side effects of any medication with your doctor.
• Address mental health concerns: If your daytime sleeping is related to mental health concerns such as depression, anxiety, or stress, seeking help from a mental health professional can be beneficial. They can provide you with tools and techniques to manage your mental health and improve your sleep. This may include therapy, medication, or lifestyle changes.
• Create a sleep-friendly environment: Work with your healthcare team to optimise your sleep environment. This may include investing in blackout curtains, earplugs, or white noise machines to minimise light and noise distractions. Additionally, maintaining a cool bedroom temperature (around 65–72°F or 18.3–22.2°C) can also promote better sleep.

Frequently asked questions