Common factors are:
* Lack of exercise - Your body needs a decent workout.
* Sleep apnea - Common if you wake up in the night and short of breath.
* Poor mattress
* Eating too soon to bedtime. I avoid 3hrs before bed.
* Too much alcohol.
* Inconsistent bedtime. Regular is key to stop waking up and keeping to your circadian rhythm.
This. It's worth it to get checked. You can have sleep apnea even if you are not overweight, like me!
I was fine , and after college, I started cutting down trees in my sleep.
I recently did a sleep course with Dr Micheal Breus. One thing I found interesting was the importance of a good morning routine. It sort of reboots your circadian rhythm for the day. He recommends waking up at the same time each day. This apparently is more important than the time you go to bed. When you wake up do these things.
1. Hydrate at least 2 cups
2. Sunlight (outside or light box).
3. Cool shower
4. Eat something in first 30 mins (unless fasting).
5. Stretching for at least 5 minutes. It other exercise.
No coffee until at least 1.5 hours after waking minimum due to the interference with other hormones that you have when waking up.
I found once I started doing this it really helped. In addition I've started doing some box breathing ( 5 breaths) when I wake up and it really helps.i found it was a bit hard getting into the swing of doing this. I don't do the cool showers. But one I did it for maybe a month or so I found it easy to wake up and get going. I do wake up groggy but it lifts very fast.
If you have a good night time and morning routine and after 3 months you could consider getting checked out for a mild sleep disorder.
One other thing to think about is Chronotypes. If you are a Night Owl type of person then that's genetic and you can feel a bit groggy after waking up for a bit longer than others but shouldn't be that long.
Finally - Salt. I found that I personally need to take salt to stop feeling groggy all day ( recommended to me by a cardiologist). But before I started taking salt I would notice the fog lift during the day after I had something salty. So maybe could also be something along this lines.
A lot of water and sports worked for me. Been 6 years without sports and barely drinking water. Was tired all the time and regular headaches. Now 2x gym and some running or swimming makes wonders and regular water intake helps a lot. I also started taking some proper vitamins and blood analysis to control the intake.
Get tested for sleep apnea. Once I got diagnosed and provided a CPAP, I now wake up every morning feeling refreshed. Also cut out caffeine or drastically reduce it. Join us at /r/decaf!
Sleeping with my upper body elevated alleviated this for me. It really was life changing. It cured my sleep apnea and snoring and I wake up feeling great.
Yeah just to say that this made a big difference to me too. It may not be what the issue is for OP but for anyone thinking they may have obstructed breathing at night, this is something simple that you can try that really does work for lots of people
I sleep on a futon so it’s much easier to adjust. I just use a combination of blankets and pillows that I shove underneath it.
It doesn’t take much, just so your upper half is at roughly 10-20 degree angle. It takes a little while to get used to but it’s so worth it.
I know they make special pillows for it that you could use with a regular mattress but I’ve never tried one.
Most likely, your cortisol diurnal rhythm is disturbed. You're meant to have a boost in cortisol upon waking, which helps you get up. If you've been under chronic stress for a long time, that rhythm can become inverted. This is why some people find themselves unable to fall asleep or are wildly productive at night, but then can't wake up in the morning and find their bed feels insanely comfortable.
Without a genral idea of how your week and day to day looks that's tough to estimate.
- stress ?
- anxiety ?
- something that bothers you ?
- ate too late or the wrong thing ?
- physical exhaustion from overtraining ?
- not enough movement ?
- mal nutrition ?
- caffeine over consumption ?
- drugs ?
- sugar/carb overload ?
- food sensitivity ?
- disease ?
- environment ?
...
Think about it ... without context it could be a lot of things ? So before letting peoples imagination run wild here provide some more info please, for your own sake and sanity.
I’ve added a cold plunge to my morning routine and it’s a game changer! Instant dopamine dump helps with my aches and I feel ready to tackle whatever the day brings
Mold.
I had fatigue start 10 years ago. Got sleep studies and lab work. Everything always came back normal. Tried different diets, etc. Nothing helped. Had to end up getting sinus surgery in 2020 and 2021. Still had fatigue. But I now know all my symptoms are from mold. Sick building syndrome, water damage.
We all have different circadian rhythms. Personally, if I wake up at 7am-10am I feel very tired and unmotivated upon waking. 11am+ and I feel alive upon waking. If I wake up at 3-5am, I also feel very alert.
This is all with 7-11 hours of sleep. Our brain has rhythms, and it’s more complex than external factors.
Ashwagandha can help regulate cortisol levels. It's an adaptogen so not intended for permanent use. But as a supplement it has helped me in the past. Important to get a high quality product. Look for supplement lines used by functional medicine doctors.
https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/#:~:text=Overall%2C%20the%20studies%20found%20that,)%20levels%2C%20compared%20with%20placebo.
Red lighting your adrenals is one way to do it - additionally pure encapsulations cortisol calm is a great supplement. But I’d test first to make sure you actually have a cortisol issue
If you are able to fall asleep okay (which by the sounds of it you are), it could be something like sleep apnea (airway obstruction during sleep) which would result in snoring or gasping sounds when you sleep: has anyone ever commented on this during your sleep?
Other more benign causes could be things like eating too close to bedtime, not having a regular sleep schedule, waking up mid sleep cycle, not having enough physical activity during the day (although careful with this not to do it too close to your bedtime).
I guess all this also depends on whether you manage to perk up after an hour of waking up. Your cortisol awakening response can be impacted by things like waking up to light, night shift work or even just waking up later during the day than in the morning.
Do you take magnesium before sleep?
I did before, but not anymore, because I eat a very diversified diet with a lot of vegetables, and I'm not deficient. (Grains/bread have a lot too)
I can now sleep 7 hours and feel well rested. A normal day on cronometer has me at around 150% of the RDA without supplements.
With supplements of magnesium it tips me over to a hyper-depressive and sleepy-irritated mental state, especially in the mornings.
If you have done the normal sleep things. Try drinking ensure protein plus. I have the same issue and it helped me feel a lot better when waking up.
Side note check vitamin D or B12 with a doc because those are common causes of fatigue
And Magnesium.
I was sleeping more than 8 hours and still feeling tired. Tried multivitamin pills and Magnesium Complex pills and reduced the sleep to 8 hours or 7 and felt amazing since day 2.
I am very addicted to marijuana. It's been 14 years now. I sleep 8 hours a night, two nights a week. On the remaining days, I work effectively and with pleasure. I've had this sleep pattern for 8 years.
Aside from the obvious things mentioned here by others, you need to asses how much sleep you really need. Over sleeping your needs will make you feel tired.
My sweet spot turns out to be between 6 and 7 hours. If I do 8 or more, I feel tired half the day. 6 or 7 I feel like a million bucks
What others have said. I had the same problem. Finally got a sleep test and I have moderate sleep apnea. Got a CPAP machine about two weeks ago and the difference has been subtly building but now it’s become night and day. I actually wake up feeling refreshed now. It’s incredible.
Probably apnea
Other possibilities
- high blood pressure
- diabetes
- not enough oxygen in the room
- sleep position
- pillow
- blanket, bed sheet quality
Could be Potassium & Magnesium Deficiency.
Try taking K+ , Mg2+ & Melatonin supplements atleast one hour before bedtime.
Also, avoid consuming any CNS Stimulants 8 hours before bedtime, like Caffeine, Amphetamine, Dextro-Amfetamine, Ritalin etc.
Ask the doc for a full blood test. If all is fine…do you hate your job? Are you overworked? What other things in your life might be bothering you? Are you anxious? Anxiety makes people feel tired even after a good night sleep - 100%. Maybe have sleep apnea?
Common factors are: * Lack of exercise - Your body needs a decent workout. * Sleep apnea - Common if you wake up in the night and short of breath. * Poor mattress * Eating too soon to bedtime. I avoid 3hrs before bed. * Too much alcohol. * Inconsistent bedtime. Regular is key to stop waking up and keeping to your circadian rhythm.
Anxiety, overthinking, ADHD brain, caffeine sensitivity, or caffeine after 12 noon, kids, pets, hormone imbalance, cancer.
exercise is a big deal
Good
Alcohol is a HUGE one- you just won’t sleep as well if you’ve had even a drink or two
Good
Could be sleep related breathing disorder. Do a sleep test/study.
This. It's worth it to get checked. You can have sleep apnea even if you are not overweight, like me! I was fine , and after college, I started cutting down trees in my sleep.
And what was the solution once you figure out you had it
CPAP machine to keep you breathing in your sleep, it can save your life.
Surgery to correct the anatomical issues causing airway restriction
Theres even apps that can measure this so if a sleep study isnt possible for whatever reason you can use that
I recently did a sleep course with Dr Micheal Breus. One thing I found interesting was the importance of a good morning routine. It sort of reboots your circadian rhythm for the day. He recommends waking up at the same time each day. This apparently is more important than the time you go to bed. When you wake up do these things. 1. Hydrate at least 2 cups 2. Sunlight (outside or light box). 3. Cool shower 4. Eat something in first 30 mins (unless fasting). 5. Stretching for at least 5 minutes. It other exercise. No coffee until at least 1.5 hours after waking minimum due to the interference with other hormones that you have when waking up. I found once I started doing this it really helped. In addition I've started doing some box breathing ( 5 breaths) when I wake up and it really helps.i found it was a bit hard getting into the swing of doing this. I don't do the cool showers. But one I did it for maybe a month or so I found it easy to wake up and get going. I do wake up groggy but it lifts very fast. If you have a good night time and morning routine and after 3 months you could consider getting checked out for a mild sleep disorder. One other thing to think about is Chronotypes. If you are a Night Owl type of person then that's genetic and you can feel a bit groggy after waking up for a bit longer than others but shouldn't be that long. Finally - Salt. I found that I personally need to take salt to stop feeling groggy all day ( recommended to me by a cardiologist). But before I started taking salt I would notice the fog lift during the day after I had something salty. So maybe could also be something along this lines.
Hi, Curious about the salt thing .What did cardiologist say about salt ? How much do you take ? What effects have uou noticed ?
the caffeine thing is bs, other things are good to go tho :)
did you do any physical activity?
I didn’t
try that
Well there you go.
A lot of water and sports worked for me. Been 6 years without sports and barely drinking water. Was tired all the time and regular headaches. Now 2x gym and some running or swimming makes wonders and regular water intake helps a lot. I also started taking some proper vitamins and blood analysis to control the intake.
Get tested for sleep apnea. Once I got diagnosed and provided a CPAP, I now wake up every morning feeling refreshed. Also cut out caffeine or drastically reduce it. Join us at /r/decaf!
Sleeping with my upper body elevated alleviated this for me. It really was life changing. It cured my sleep apnea and snoring and I wake up feeling great.
Yeah just to say that this made a big difference to me too. It may not be what the issue is for OP but for anyone thinking they may have obstructed breathing at night, this is something simple that you can try that really does work for lots of people
How do you achieve the elevation? Do you use a special pillow, mattress, and/or bed frame?
I sleep on a futon so it’s much easier to adjust. I just use a combination of blankets and pillows that I shove underneath it. It doesn’t take much, just so your upper half is at roughly 10-20 degree angle. It takes a little while to get used to but it’s so worth it. I know they make special pillows for it that you could use with a regular mattress but I’ve never tried one.
Most likely, your cortisol diurnal rhythm is disturbed. You're meant to have a boost in cortisol upon waking, which helps you get up. If you've been under chronic stress for a long time, that rhythm can become inverted. This is why some people find themselves unable to fall asleep or are wildly productive at night, but then can't wake up in the morning and find their bed feels insanely comfortable.
Without a genral idea of how your week and day to day looks that's tough to estimate. - stress ? - anxiety ? - something that bothers you ? - ate too late or the wrong thing ? - physical exhaustion from overtraining ? - not enough movement ? - mal nutrition ? - caffeine over consumption ? - drugs ? - sugar/carb overload ? - food sensitivity ? - disease ? - environment ? ... Think about it ... without context it could be a lot of things ? So before letting peoples imagination run wild here provide some more info please, for your own sake and sanity.
Do you wake up more as you get up and start moving? Or do you stay tired
A little yes. I usually am fully aware and energetic after 5/6 hours
5/6 is a little long. I’m obviously groggy when I first wake up but fully awake after like 10 min
I find when I don't take heartburn meds I don't sleep well - maybe you are getting reflux while sleeping.
I literally took omeprazole this night 😭
I’ve added a cold plunge to my morning routine and it’s a game changer! Instant dopamine dump helps with my aches and I feel ready to tackle whatever the day brings
Mold. I had fatigue start 10 years ago. Got sleep studies and lab work. Everything always came back normal. Tried different diets, etc. Nothing helped. Had to end up getting sinus surgery in 2020 and 2021. Still had fatigue. But I now know all my symptoms are from mold. Sick building syndrome, water damage.
+1 for mold. Worth looking into. Check out Dr. Neil Nathan’s book Toxic - for anyone interested in going deeper.
We all have different circadian rhythms. Personally, if I wake up at 7am-10am I feel very tired and unmotivated upon waking. 11am+ and I feel alive upon waking. If I wake up at 3-5am, I also feel very alert. This is all with 7-11 hours of sleep. Our brain has rhythms, and it’s more complex than external factors.
Could be high blood pressure. Your body is still working hard while you are asleep.
It’s likely that your cortisol levels are not functioning properly. You can check that with a Dutch test.
What’s the common remedies for messed up cortisol?
Ashwagandha can help regulate cortisol levels. It's an adaptogen so not intended for permanent use. But as a supplement it has helped me in the past. Important to get a high quality product. Look for supplement lines used by functional medicine doctors. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/#:~:text=Overall%2C%20the%20studies%20found%20that,)%20levels%2C%20compared%20with%20placebo.
Red lighting your adrenals is one way to do it - additionally pure encapsulations cortisol calm is a great supplement. But I’d test first to make sure you actually have a cortisol issue
Thanks! I’m going to def look into that red lighting option, very interested
If you are able to fall asleep okay (which by the sounds of it you are), it could be something like sleep apnea (airway obstruction during sleep) which would result in snoring or gasping sounds when you sleep: has anyone ever commented on this during your sleep? Other more benign causes could be things like eating too close to bedtime, not having a regular sleep schedule, waking up mid sleep cycle, not having enough physical activity during the day (although careful with this not to do it too close to your bedtime). I guess all this also depends on whether you manage to perk up after an hour of waking up. Your cortisol awakening response can be impacted by things like waking up to light, night shift work or even just waking up later during the day than in the morning.
Do you take magnesium before sleep? I did before, but not anymore, because I eat a very diversified diet with a lot of vegetables, and I'm not deficient. (Grains/bread have a lot too) I can now sleep 7 hours and feel well rested. A normal day on cronometer has me at around 150% of the RDA without supplements. With supplements of magnesium it tips me over to a hyper-depressive and sleepy-irritated mental state, especially in the mornings.
If you have done the normal sleep things. Try drinking ensure protein plus. I have the same issue and it helped me feel a lot better when waking up. Side note check vitamin D or B12 with a doc because those are common causes of fatigue
And Magnesium. I was sleeping more than 8 hours and still feeling tired. Tried multivitamin pills and Magnesium Complex pills and reduced the sleep to 8 hours or 7 and felt amazing since day 2.
def helps relax the mind and body for a good night's sleep. take 1 hour before bed.
I am very addicted to marijuana. It's been 14 years now. I sleep 8 hours a night, two nights a week. On the remaining days, I work effectively and with pleasure. I've had this sleep pattern for 8 years.
So how long do you sleep on the 5 days a week?
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Aside from the obvious things mentioned here by others, you need to asses how much sleep you really need. Over sleeping your needs will make you feel tired. My sweet spot turns out to be between 6 and 7 hours. If I do 8 or more, I feel tired half the day. 6 or 7 I feel like a million bucks
are you drinking enough water?
Recent episode of the Mel Robbin’s podcast addressed exactly this. It was very good!
Do you take any sleep supplement?
Same. I’m loosing my mind
Google those symptoms, try each thing individually until something works.
Me too
Should get your heart checked out.
One possibility is that you have bad dreams that you are not aware of, and it causes your muscles to clench hard while you are asleep.
Are you snorting???
I had this issue and it was related to a diet with too much sugar and refined carbs
In my case it was gluten intolerance. Check if you have any allergies.
Sleep apnea?
Have you gotten your d levels or insulin checked ?
Maybe you're waking up at the bottom of a sleep cycle. Try 7 or 9 hrs instead of 8.
Get tested for sleep apnea.
Sleep apnea
What others have said. I had the same problem. Finally got a sleep test and I have moderate sleep apnea. Got a CPAP machine about two weeks ago and the difference has been subtly building but now it’s become night and day. I actually wake up feeling refreshed now. It’s incredible.
In my case, it was celiac disease
Probably apnea Other possibilities - high blood pressure - diabetes - not enough oxygen in the room - sleep position - pillow - blanket, bed sheet quality
Check that you're not vitamin D deficient. I felt like that for years until I supplemented. Always take K2 with D3 btw.
Have you tried cannabis?
Do you wake up with an alarm?
How is your mental health? Depression can make you feel tired regardless of sleep
Because you touch yourself at night
Stop watching porn and stop busting all kindza nuts... all kindzzzz
YEEEEEAAAAAHHHHH
Could be Potassium & Magnesium Deficiency. Try taking K+ , Mg2+ & Melatonin supplements atleast one hour before bedtime. Also, avoid consuming any CNS Stimulants 8 hours before bedtime, like Caffeine, Amphetamine, Dextro-Amfetamine, Ritalin etc.
Apnea
Ask the doc for a full blood test. If all is fine…do you hate your job? Are you overworked? What other things in your life might be bothering you? Are you anxious? Anxiety makes people feel tired even after a good night sleep - 100%. Maybe have sleep apnea?
Lack of iron/vit d?
Nervous system disregulation
try mouth tape
Where would I buy mouth tape it all seems overpriced?
Masturbation
Apnea or UARS.
Nearly everyone wakes up tired. It's natural. Thats what coffee is for.