Chances are, you’re not getting enough sleep and need to tweak your bedtime routine. If a sleep disorder or other underlying condition is to blame for your morning sleepiness, there are treatments available.
We’ll cover all of that and more here so, you can become one of those perky morning people Difficulty waking up in the morning causes
Difficulty getting up in the morning isn’t just about loving your sleep and hating mornings. Lifestyle factors, medical conditions, and medications can make it hard to wake up. These include:
parasomnias, such as sleepwalking, sleep talking, and night terrors
sleep apnea, which causes periods of stopped breathing during sleep
sleep deficiency, which can involve not getting good quality sleep, or sleep deprivation, which is not getting enough sleep
stress and anxiety, which can interfere with your ability to fall asleep or stay asleep
depression, which has been linked Trusted Source to excessive daytime sleepiness and insomnia
circadian rhythm sleep disorders, which can prevent you from developing a regular sleep routine, such as shift work sleep disorder and irregular sleep-wake disorder
certain medications, including beta blockers, certain muscle relaxants, and selective serotonin reuptake inhibitor antidepressants
Chronic pain, which can make it difficult to get a good night’s sleep.
How to wake yourself up when tired
There are a number of things you can do to help you wake up. If an underlying condition is causing your excessive sleepiness or drowsiness in the morning, you may need a combination of home remedies and medical treatment.
The following are tips and treatments that can help you sleep better and wake up better.
Get on a sleep schedule
Going to bed and waking up at the same time every day is a must if you want to get on a good sleep schedule and train yourself to wake up early.
Figure out how much sleep you need — seven to nine hours per night is recommended — and aim to get to bed early enough, you wake up feeling refreshed.
Stick to your sleep schedule every day, including your days off, and your body will eventually begin waking up naturally.
Improve your bedtime routine
You may be sabotaging your efforts to get up early without even realizing it. Drinking caffeine in the later part of the day and using devices that emit blue light before bed can prevent you from falling asleep.
To improve your bedtime routine, try doing something relaxing before bed, such as reading or taking a warm bath. Avoid activities that’ve been shown to interfere with your circadian rhythm and cause sleeplessness, including:
looking at screens, like your laptop or phone
drinking caffeine within six hours before bedtime
napping or spending too much time in bed during the day
drinking alcohol before bed
Move your alarm to avoid hitting snooze
Tempting as that snooze button and getting “just a few more minutes” may be, falling back asleep after waking is sleep fragmentation.
According to research, sleep fragmentation increases daytime sleepiness and grogginess, decreases performance, and makes you feel run-down.
If you’re accustomed to hitting snooze, try moving your alarm away from your bed, so you have to get up to turn it off.
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