Sleep Quality: Feeling Unrefreshed And What To Do About It

Feeling groggy and tired after waking up is a common issue that many people face. There could be several factors contributing to this lack of freshness in the morning, and understanding these factors is the first step towards implementing effective countermeasures. This topic will explore various reasons why individuals might not feel refreshed after sleep, ranging from sleep deprivation to lifestyle choices, and provide valuable insights into establishing healthy sleep habits and optimizing your morning routine to tackle these issues.

Sleep deprivation

To combat this, it's important to make sleep a priority and establish good sleep habits. This includes keeping your bedroom dark, cool, and peaceful, avoiding alcohol and caffeine several hours before bedtime, and shutting down electronic devices at least an hour before you go to sleep. It's also beneficial to set a reasonable bedtime and work with your body's natural circadian rhythm, which is designed to wake up with light and sleep in darkness.

If you work night shifts, keep your room dark during the day to facilitate sleep and immerse yourself in bright light during your waking hours. Getting enough sleep will help you feel more refreshed and alert when you wake up, with most people requiring between seven and nine hours of sleep each night.

In addition to improving your sleep habits, making a few changes to your morning routine can also help you feel more energized when you wake up. For example, stepping into the sunlight within a few minutes of waking can cue your body that it's time to wake up. Also, while it may be tempting, try to avoid hitting the snooze button, as this can make it harder to feel awake and alert. Instead, set your alarm for when you actually need to get up.

Circadian rhythm

The body's internal clock is naturally aligned with the cycle of day and night, but this can be disrupted by travel, work, or an underlying issue. The master clock, located in a region of the brain called the suprachiasmatic nucleus, adjusts its timing by about 12 to 18 minutes every day to maintain alignment with the 24-hour rotation of the planet. Light and darkness are the most important and powerful environmental cues, or 'zeitgebers', that trigger the release of hormones in the brain and the delivery of chemical signals to body tissues.

When your circadian rhythm is off, you may experience sleep problems, performance issues, emotional and social difficulties, accidents and errors, health problems, and fatigue. Maintaining a healthy circadian rhythm involves keeping a regular schedule, implementing a bedtime routine, exercising, avoiding naps late in the day, and minimising exposure to screens and bright light before bed.

Morning exercise

Fewer Distractions

Morning workouts mean fewer distractions from your day's tasks, phone calls, text messages, and emails. With fewer distractions, you're more likely to stick to your workout routine and avoid interruptions.

Healthier Food Choices

Exercising in the morning can set a positive tone for the rest of your day, encouraging healthier food choices. A study found that participants who engaged in a 15-week exercise program made healthier food choices, such as consuming less red meat and fried foods, without being instructed to change their eating patterns.

Increased Alertness

Morning workouts align with your body's natural hormonal fluctuations. Cortisol, often called the stress hormone, plays a crucial role in keeping you awake and alert. Typically, cortisol levels peak around 8 am, so exercising earlier in the day may be a better match for your body's natural rhythm.

More Overall Energy

Regular morning exercise boosts energy and reduces fatigue throughout the day. It improves your cardiovascular system, endurance, and overall stamina. Additionally, physical activity enhances your focus and concentration, making it easier to stay alert during the day.

Improved Sleep

Exercising in the morning can help regulate your sleep patterns and improve your sleep quality. A study found that participants who exercised in the morning experienced deeper sleep, fewer nighttime awakenings, and fell asleep more quickly. Morning exercise can also help manage conditions like type 1 diabetes and high blood pressure, which can interfere with sleep.

Tips for Morning Exercise

• Eat a small meal before your morning workout, such as a yogurt cup, banana, or apple. This will give you energy and prevent you from feeling out of breath during your routine.
• Prepare your workout gear the night before, including your gym clothes and sneakers, to save time in the morning.
• Aim for consistency. Gradually adjust your workout time to make it easier to stick to your routine.
• If possible, exercise outdoors in natural light. This can help increase your melatonin levels at night, further improving your sleep quality.

Healthy breakfast

There are many reasons why you might not feel fresh after sleep. However, starting your day with a healthy breakfast can help improve your overall well-being and make you feel more energized. Here are some ideas for a nutritious morning meal:

Oats: Oats are a great source of fiber and can be prepared in various ways to avoid monotony. Try baked oatmeal, homemade granola, or overnight oats, and don't forget to add toppings like nut butter, fresh or dried fruit, yogurt, nuts, seeds, or jam.

Eggs: If you're looking for a protein-rich option, eggs are a great choice. Prepare a quick omelet, scrambled eggs, or fried eggs, or try something different like egg bites or a breakfast casserole.

Smoothies: Blend a nutritious smoothie with fruits, vegetables, and superfoods like hemp seeds, nut butter, matcha, or maca powder. You can even make it the night before and store it in the fridge for a quick breakfast.

Breakfast Bowls: Get creative with breakfast bowls! Try a savory bowl with rice or farro, a soft-boiled egg, roasted vegetables, and a sauce. Or go for a sweet bowl with chia pudding, quinoa, almond milk, cinnamon, and fresh fruit.

Quick Breads: Moist and lightly sweet quick breads, such as zucchini bread, pumpkin bread, or banana bread, are a delightful breakfast option. Top it with Greek yogurt and seasonal fruit for an extra boost.

Pancakes and Waffles: While indulgent, pancakes and waffles can be made healthier. Try using wholewheat flour or almond flour, and serve them with a swirl of yogurt and a dusting of cinnamon, like in Jamie Oliver's healthy breakfast doughnuts recipe.

Breakfast Tacos and Burritos: Scramble some eggs with spinach, avocado, salsa, and your favorite vegetables for a tasty and filling breakfast taco. You can also prep breakfast burritos on the weekend and freeze them for busy mornings.

Breakfast Cookies: For an on-the-go option, try breakfast cookies made with flax, oats, nuts, seeds, or even quinoa. They're packed with protein, healthy fats, and fiber, and can be frozen and thawed as needed.

Toast: Avocado toast is a classic, but feel free to experiment with spreads like hummus, ricotta, or nut butter. Load up on seasonal toppings like roasted vegetables, fresh herbs, or fruit.

Muffins and Scones: Bake a batch of healthy muffins or scones and freeze them for a quick breakfast. Try lemon poppy seed muffins or banana muffins for a tasty treat.

Bars and Balls: Instead of store-bought granola bars, make your own at home with simple, nutritious ingredients. These portable options are great for busy mornings and can be stored in the freezer for convenience.

Remember, a healthy breakfast doesn't have to be boring. Mix and match different options to find what works best for you and your taste preferences. Enjoy experimenting with these ideas and starting your days on a nutritious note!

Sleep as a priority

Sleep is essential for our well-being and can significantly impact our daily lives. Making sleep a priority can help you feel refreshed and energised when you wake up. Here are some reasons why sleep should be a priority and strategies to ensure you get a good night's rest:

Firstly, understand that sleep deprivation has consequences. When you are sleep-deprived, it takes longer to feel refreshed and alert in the mornings. Your body's alertness lags behind your consciousness, and this lag time increases the more tired you are. Therefore, ensuring you get adequate sleep is crucial. Most people require seven to nine hours of sleep each night.

Establishing good sleep habits is vital to making sleep a priority. This includes maintaining a dark, cool, and peaceful bedroom environment. It is also recommended to avoid alcohol and caffeine several hours before bedtime and to limit screen time at least an hour before sleeping. Setting a reasonable bedtime is also part of establishing good sleep habits.

Working with your body's natural sleep cycle is another way to prioritise sleep. Our circadian rhythm is designed to wake up with light and sleep in darkness. Mimicking this lighting cycle can help regulate your sleep. For example, stepping into sunlight within a few minutes of waking can cue your body that it is time to start the day. Similarly, keeping your room dark during the night can help signal to your body that it is time for rest.

Additionally, consider incorporating morning exercise into your routine. Exercise improves circulation and boosts your mood by releasing hormones. Even a short 10-minute walk or some light stretches can make you feel more refreshed and energised. Prioritising sleep and making these small changes can help you feel more alert and ready to take on the day.

Frequently asked questions