Sleep: Why You Don't Feel Refreshed In The Morning

There are many reasons why you might not feel awake after sleeping. One reason could be paradoxical insomnia, where you underestimate how much you've slept and feel like you were awake all night, despite actually having slept for several hours. This condition affects only about 5% of people with insomnia and can be distressing if others don't believe you. Another reason could be that you are sleep-deprived, which causes the brain to become more active and sensitive as the day goes on, leading to a manic blur of thoughts. Additionally, certain habits and lifestyle choices can impact sleep quality, such as checking your phone before bed, irregular sleep schedules, caffeine consumption, alcohol intake, an uncomfortable bed, a warm or bright bedroom, stress, and a snoring partner.

You checked your phone before bed

Checking your phone before bed can have a significant impact on your sleep quality and duration. Here are some reasons why:

Exposure to Blue Light

The blue light emitted by your smartphone is an artificial light that mimics daylight. While this can be beneficial during the day, keeping you alert and productive, it is detrimental when you are trying to wind down for sleep. Research has shown that blue light suppresses the production of melatonin, the natural hormone that makes you feel tired and ready for sleep. This disruption to your body's internal clock, or circadian rhythm, can result in insomnia, daytime tiredness, and irritability.

Mental Stimulation

Engaging with your phone before bed can stimulate your mind and make it challenging to fall asleep. Checking your phone provides your brain with information and stimulation when it needs to be calming down and preparing for sleep. This can include actively using your phone, such as texting or browsing social media, which can distract you and delay your sleep. Even just a quick check of your phone can engage your brain and postpone sleep. Additionally, the constant stream of information and the potential for encountering emotionally charged content can provoke a state of arousal and alertness, making it harder to fall asleep and affecting your overall sleep quality.

Sleep Cycle Disruption

The blue light from your phone inhibits melatonin production, making you more alert when you should be feeling sleepy. This disruption to your sleep cycle can reduce the length of REM (rapid-eye movement) sleep, which is crucial for emotion and memory processing. As a result, you may feel less alert and take longer to fully wake up in the morning.

Impact on Overall Health

The habit of using your phone before bed can have a negative impact on your overall health. The stimulation and information overload from your phone can lead to stress and anxiety, which are common reasons for disrupted sleep. Additionally, the blue light exposure can affect your vision, and the constant connectivity can make it challenging to truly relax and disconnect, impacting your mental and physical well-being.

To mitigate these negative effects, it is recommended to avoid using your phone close to bedtime, establish a relaxing bedtime routine, and create a screen-free bedroom environment.

You drank coffee in the afternoon

Drinking coffee in the afternoon could be the reason you don't feel awake after a night's sleep. Caffeine consumed in the afternoon and beyond can interrupt your sleep, impacting both the duration and quality.

Caffeine has a long-lasting impact on the body, and experts say that consuming it even up to 10 hours before bedtime can affect sleep. The closer it is consumed to bedtime, the more likely it is to disrupt your sleep. A study published in the Journal of Clinical Sleep Medicine found that participants who had caffeine six hours before bed lost an average of 41 minutes of sleep and took twice as long to fall asleep compared to those who took a placebo.

Caffeine can interfere with slow-wave sleep, a restorative part of the sleep cycle believed to be essential for boosting immunity and recovery, as well as aiding memory and creativity.

If you're struggling to give up your afternoon coffee, try weaning yourself off slowly. Start by replacing a quarter of your afternoon cup with decaf and gradually increase the amount of decaf while reducing the ratio of caffeinated coffee until it's all decaf. From there, you can either continue to reduce the amount of decaf over time or switch to herbal tea or another beverage of your choice.

Alternatively, you can keep the afternoon break in your routine but replace the coffee with a walk or another non-caffeinated beverage.

You're stressed

If you're feeling stressed, it's understandable that you're struggling to feel awake after sleeping. Stress can have a significant impact on your sleep quality and duration, and it's a common issue that many people face. Here are some detailed tips to help you manage stress and improve your sleep:

Identify Stress Triggers:

Recognize what is causing you stress. This can be daily or weekly demands related to work, family, or sudden life changes. Knowing your stressors is the first step to finding ways to manage or eliminate them. Ask for help when tasks become overwhelming, and consider delegating or dropping some responsibilities. Writing down your thoughts before bed can also help you process worries and fall asleep more easily.

Create a Relaxing Sleep Environment:

Ensure your bedroom is comfortable, quiet, and dark. Use blackout curtains or shades to block light, and maintain a cool temperature, as a warm room can make you restless. A comfortable mattress and pillow, as well as sleeping in a position that suits your health needs, can also improve sleep quality. If your partner snores or your pet interrupts your sleep, consider using earplugs or providing them with separate sleeping arrangements.

Make Lifestyle Changes:

Limit your consumption of ultra-processed foods, caffeine, and alcohol, especially close to bedtime. These can disrupt your sleep and contribute to a cycle of poor sleep and increased stress. Instead, focus on a balanced diet with adequate protein, carbs, and healthy fats like omega-3s. Eat large meals earlier in the day, and avoid eating too much close to bedtime. Additionally, regular physical activity can help manage stress levels and improve sleep.

Establish a Bedtime Routine and Sleep Schedule:

Develop a relaxing pre-bed ritual and stick to it consistently. This can include activities such as taking a shower, stretching, reading a physical book, meditating, or journaling. Establishing a sleep schedule with consistent bedtimes and wake-up times, even on weekends, can also improve sleep quality.

Limit Screen Time and Evening Activities:

Blue light from electronic device screens can interfere with your sleep by making your body more alert and confusing it for daylight. Avoid screens at least an hour before bedtime, and limit your last workout to end at least two hours before sleeping.

Try Relaxation Techniques:

If you're struggling to fall asleep or wake up in the middle of the night, techniques like biofeedback and progressive relaxation can help. If you've been lying awake for more than 20 minutes, get out of bed and do something non-stimulating in another room. Return to bed when you feel sleepy again.

Seek Professional Help:

If you've tried self-management strategies and still have trouble sleeping, consider contacting a healthcare provider. They can help you identify treatments or methods to improve your sleep and manage stress. Cognitive behavioral therapy and sleep medication are also options to explore.

Your room is too warm or bright

The temperature and lighting of your room can have a significant impact on your sleep quality. A cool, dark room is ideal for promoting a good night's rest. Here's why:

Our bodies naturally experience a drop in temperature when we sleep. If your bedroom is too warm, it can interfere with this natural cooling process, making it harder for your body to regulate its temperature. As a result, you may feel restless and struggle to get a good night's sleep. The ideal temperature for sleeping is generally considered to be around 68 degrees Fahrenheit, but everyone is different, so you may need to experiment with the thermostat and bedding to find your perfect temperature.

Similarly, too much light in your bedroom can disrupt your sleep. Even small amounts of light can reduce the production of melatonin, a hormone that helps you feel sleepy. To encourage your brain to enter "sleep mode," aim for a dark room. Consider investing in light-blocking curtains or shades if your window coverings don't sufficiently block out light. Alternatively, you could hang a sheet or blanket over the window to create a darker environment.

You have paradoxical insomnia

Paradoxical insomnia is a sleep disorder where individuals believe they are sleep-deprived despite having a normal sleep cycle. It is also called subjective insomnia or sleep state misperception. This condition is considered a subtype of chronic insomnia.

You may feel as if you aren't able to fall asleep or obtain adequate sleep, and this feeling may persist for months or years. However, during a sleep study, a device usually shows that you slept for most of the night and did indeed sleep soundly.

Symptoms

• Feeling like you were awake most of the night
• Constant thoughts or rumination while attempting to sleep
• Constant awareness of your surroundings while attempting to sleep
• Trouble functioning at work or socially

Consequences

Paradoxical insomnia can be frustrating and distressing, with individuals feeling they aren't sleeping, with little to no relief. This can add to your overall mental health burden, especially if you're living with an anxiety disorder. The subjective nature of this condition may also complicate your relationships, as your partner or friends may invalidate your experience, stating that you appear to be sleeping soundly.

Causes

The cause of paradoxical insomnia is currently unknown. Some studies have associated it with psychiatric conditions and demonstrated changes in brain function. A 2021 study found changes in key areas of the brain involved in the perception of sleep and the regulation of the sleep-wake cycle. It is also theorised that the onset of paradoxical insomnia may be related to psychological or personality profiles. If you're prone to anxiety or depression, for example, you may be more likely to develop this condition.

Treatment

There are currently no accepted treatment guidelines for paradoxical insomnia. However, it is theorised that a combination of medication and therapy may be effective. Medications typically include sedative and hypnotic agents, which can be addictive, so therapy is usually recommended first. Cognitive behavioural therapy (CBT), a type of psychotherapy, can help restore healthier beliefs and perspectives around sleep. Sleep education may also be beneficial, helping you to create better nighttime routines and understand the true impact of your sleep quality.

Frequently asked questions