I’ve been there. Waking up used to be the hardest task for me, everyday. I used to hit the snooze button, sometimes for HOURS, just to finally get out of bed heavy and drowsy…
Today I wake up refreshed and on time, sometimes even before the alarm! I assure you – you CAN wake up refreshed and full of energy.
By the way, if you’re having ‘trouble waking up‘, but don’t feel very tired after you get out of bed – you may want to learn more about oversleeping.
You may also want to read my tips on how to have more energy in the morning (at the Energy & Motivation Blog).
So why do you wake up tired? Here are the two most common causes and how to avoid them…
Waking Up from Poor Sleep
Most chances are that you wake up so tired, either because you’re not getting enough sleep, or because you don’t sleep well enough. In other words – If you sleep 7-8 hours and still wake up tired, you’re probably getting poor sleep.
Why is that?
Well, you may be suffering from a physical sleep disorder… (you may want to get yourself checked) however, It’s more likely that your sleep is damaged by things like stress and bad habits, or even just by outside conditions, such as shift work or noisy neighbors.
So if you wake up tired – your 1st step should be to make sure you’re getting high quality sleep…
There are some simple things that you can do to improve your sleep, which will help you wake up more refreshed (and also enjoy higher levels of energy throughout the day).
Waking Up from Deep Sleep
Even if you get enough sleep, you may wake up really tired if the alarm goes off at the ‘wrong time’ for you. Let me explain…
I don’t want to get too technical here, but let’s just say that our sleep is made of several cycles, each is about 90 minutes long…
Generally, when you wake up at the end of a cycle you feel refreshed, and when you wake up somewhere in the middle of a cycle, you feel groggy and tired, as if your body wants to complete the sleep cycle it was in.
In order to avoid waking up in the middle of a sleep cycle, you can experiment:
(Note: This method can work if you have a very consistent sleep schedule.)
Move the time you go to sleep and the time you wake up to 20-40 minutes sooner or later until you find the best bedtime and rising time.
Another strategy is the ‘gentle wake up’
What you do is set two alarm clocks…
One should go off about 40 minutes before the time you plan to wake up. It can be a quiet tune or chime. The idea is that at the end of a sleep cycle you are more easily woken up, so the sound of the alarm would gently awaken you.
The other alarm should be set for the latest time you can afford to wake up. That’s your backup, so it should probably be louder.
I hope this makes sense. If it doesn’t or if you have any other questions, please post them below. Also, if you haven’t yet…