But a third of Americans are getting less. These include keeping a consistent sleep schedule of going to bed and waking up at the same time each day even on weekends , keeping your room cool and comfortable, and avoiding coffee, alcohol, or eating too soon before bed. Melatonin is a natural hormone released in your brain after dark to aid sleep, so it is best to take steps to ensure you do not interfere with that.
This includes dimming the lights in your home after dark and keeping your bedroom dark at night, or wearing an eye mask. And, of course, turning off our electronic devices at least an hour before bed. As well as stimulating the brain at a time we are trying to log off, the blue light emitted from these devices disrupts melatonin production.
You can also try to maintain your room as your sanctuary for sleep. Have a comfortable mattress and pillow, and create a relaxing bedtime routine to train the mind that this is the place and time of rest. Eating healthy foods for breakfast like proteins, whole grains, nuts, and lower-sugar fruits can help fight morning fatigue. And a short nap in the afternoon, ideally between 10 to 20 minutes, can also help to keep you feeling refreshed around the clock.
Your circadian rhythm, or internal body clock, can have a natural preference to being a night owl or morning person, research has found. But even if you are not a morning person, creating the right routine to start the day can help you feel more fresh and alert.
Just like when you are preparing for bed, there are healthy habits you can introduce in the morning to set you up physically and mentally for the day ahead. In the same way a dark environment helps our circadian rhythm and melatonin production when we are preparing for sleep, studies show bright light can increase our alertness in the morning. Medically reviewed by Debra Sullivan, Ph. Share on Pinterest. Drink a glass of water first thing. Stretch out your tired body with yoga.
Splash your face with water. Eat breakfast to spark your energy. Food Fix: Foods to Beat Fatigue. Avoid having sugar until lunch. Drink less coffee. Go outside to activate your brain. Get some cardio in, throughout the morning.
Address your stress. Give yourself something to look forward to. Go deeper with mental health. Ultimately, practice good sleep and waking hygiene. Read this next. Medically reviewed by Daniel Bubnis, M. Medically reviewed by Alana Biggers, M. Try This. Medically reviewed by Alex Klein, PsyD. The 10 Best Sustainable Activewear Brands for People who have depression typically feel fatigued or lacking in energy. These symptoms could contribute to feelings of morning tiredness.
There are two main types of diabetes: type 1 and type 2. Both can cause feelings of excessive tiredness. They may also cause the following symptoms:. The thyroid gland is a small gland that sits inside the neck. One of its main functions is to produce hormones that regulate metabolic processes inside the body.
An underactive thyroid produces too little of the thyroid hormone thyroxine. This can lead to the following symptoms:. Treatment options for waking up tired depend on the underlying cause. The following sections outline some potential treatment options and remedies. It is a good idea to avoid caffeine and other stimulants close to bedtime, and to limit caffeine intake during the day.
If essential medications do contain caffeine, a person should talk to a doctor about the best time to take them. For the best sleep, a person should avoid drinking alcohol in the evenings, and they should drink no more than one or two drinks per day. If nighttime urination is an issue, a person should avoid drinking liquids for at least 2 hours before bedtime. People should also limit their intake of caffeine and alcohol. These substances can act as diuretics, meaning that they encourage greater urine output.
People should therefore try to avoid foods and beverages that can cause heartburn and other digestive issues. However, they should avoid performing strenuous exercise immediately before bedtime.
Such exercise increases alertness, thereby delaying sleep. People should instead perform light stretches. These relax the muscles and may help a person sleep better. A person who has an underlying health condition may find that their sleep improves once they treat that condition.
It's most common in overweight middle-aged men. Drinking alcohol and smoking makes it worse. An underactive thyroid gland means you have too little thyroid hormone thyroxine in your body. This makes you feel tired. You're also likely to put on weight and have aching muscles and dry skin. It's most common in women and happens more often as you get older. Your GP can diagnose an underactive thyroid by taking a blood test. Read more about having an underactive thyroid hypothyroidism.
Gluten is a protein in wheat, barley and rye, and can be found in foods like pasta, bread, cakes and cereals. One in people in the UK are affected, but research suggests many of them don't know they have the condition, according to charity Coeliac UK. Other symptoms of coeliac disease, apart from tiredness, are diarrhoea, bloating, anaemia and weight loss.
Your GP can do a blood test to check if you may have coeliac disease. Chronic fatigue syndrome also known as myalgic encephalomyelitis, or ME is a severe and disabling fatigue that goes on for at least 4 months. There may be other symptoms, such as muscle or joint pain. Read more about chronic fatigue syndrome. Other key symptoms are feeling very thirsty, peeing a lot particularly at night and weight loss.
Speak to a GP if you think you might have diabetes symptoms.
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