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N1 is the transitional period when your breathing, heartbeat, and brain waves slow to usher you into sleep. So even with a calculator, it may be hard to get in sync with your sleep cycle and wake up at just the right time. Other strategies There are several possible causes of tiredness on waking. They range from lifestyle factors to medical conditions, and some are listed below. Sleep inertia An underactive thyroid produces too little thyroid hormone. This can lead to the following symptoms: Sleep inertia refers to the cognitive and sensory-motor impairments that take place immediately when waking up. It occurs when a person wakes suddenly from a deep sleep. They may experience:
Caffeine can help you shake off some of the effects of sleep inertia. However, you do have to be careful. Experiencing excessive nighttime urination or nocturia: Waking to go to the bathroom throughout the night can cause people to wake up tired in the morning. In some cases, nocturia may indicate an underlying health condition. In other cases, it may simply be a sign that a person is consuming too many liquids before bedtime. If essential medications contain caffeine, a person should talk with a doctor about the best time to take them. Avoiding alcohol in the evenings A 2018 study found that caffeinated gum helped night shift workers combat the effects of sleep inertia after a nap. The study had only 5 participants, though, and the gum took 15 to 25 minutes to take effect. Strategic napping Researchers suggest that consuming caffeine can be more useful at certain times than others, because it can disrupt your ability to sleep during your regular sleep time.Alcohol can also act as a diuretic. If a person drinks alcohol, they should avoid drinking it in the evenings and have no more than one or two drinks per day. Avoiding drinking before bedtime PLMD mainly affects the lower limbs, causing muscle twitches and jerking movements. These repetitive limb movements occur around every 15–40 seconds. If nighttime urination is a concern, a person should avoid drinking large amounts of liquids between dinner and bedtime. Managing digestive issues
The cause of sleep inertia is not entirely understood. The same report indicates that the prefrontal cortex can take longer than other areas of the brain to become fully active after waking. (The prefrontal cortex is the part of the brain involved in decision making and self-control.) This may contribute to sleep inertia. Sleep hygiene practices Poor sleep hygiene can result in poor quality sleep. Examples of poor sleep hygiene practices include: Iron deficiency anemia can cause people to feel run down and tired during the day. People may also feel excessively tired when they wake up.Consider when you’re trying to sleep. According to a 2017 study, your body’s circadian rhythms have an influence on sleep inertia. Ritchie HK, et al. (2017). Impact of sleep inertia on visual selective attention for rare targets and the influence of chronotype. DOI: Avoid drinking anything containing alcohol before bedtime. Though a glass of wine might make you feel sleepy, alcohol can disrupt your sleep, research finds, especially the REM sleep that’s important to memory.
Having caffeine before bed: Caffeine can stimulate a person’s central nervous system. As a result, those who eat chocolate or drink caffeinated drinks close to bedtime may have difficulty falling asleep. Not getting enough exercise: Getting regular exercise can help promote restful sleep. However, people should avoid strenuous exercise close to bedtime, as this may increase alertness and delay sleep.Individuals who think they may have sleep apnea should see a doctor. Medical treatment can help prevent heart problems and other potential complications. Insomnia 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:
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