Are you familiar with the battle against the temptation of staying in bed instead of having a fresh start of the day? Moreover, even after getting out of bed, having no energy to start your morning routine? If the answer is yes, you are experiencing morning laziness or sleep inertia.
The main difference between sleep inertia and morning laziness is that sleep inertia happens involuntary and lasts between 15-30 minutes, while morning laziness is a voluntary state and it can last as long as you allow it. However, the symptoms can feel similar. This is a common experience for many people these days, and there are several reasons that might be causing it.
What causes morning laziness
Sleep schedule
- Going at sleep and waking up at different times everyday can disrupt your circadian rhythm which is the internal clock of your body.
- If you don’t get enough sleep over few days it can accumulate in sleep debt, making it more difficult to wake up in the morning and cause tiredness.
Diet and hydration
- Unhealthy eating habits before bedtime can impact morning energy levels.
- Consuming alcohol and caffeine in the evening can disrupt sleep.
- Dehydration can cause sluggishness and fatigue.
Mental health
- Stress and anxiety can cause overthinking and difficulty to fall asleep.
- Depression can decrease motivation in the morning.
Sedentary lifestyle
- The lack of physical activity can make it difficult to fall asleep and decrease your energy levels in the morning.
- Regular physical activity can improve sleep quality.
Snoozing the alarm multiple times
- The snooze button can decrease your sleep quality by causing fragmented sleep.
- Every time you hit snooze, you enter a new sleep cycle.
What causes sleep inertia
Sleeping for too long or too little
- Sleeping too long will result in waking up from a deeper sleep cycle, which can worsen sleep inertia.
- Too little sleep can make you feel weak because your body didn’t get enough rest.
Brain transition
- When you wake up, the brain transitions from sleep cycle into wake cycle.
- If you spend more time in bed after waking up, the sleep inertia will feel more pronounced.
Sleep quality
- Stress, anxiety, and depression can cause poor sleep quality which increases sleep inertia.
- Not getting enough hours of sleep over time can increase morning tiredness.
Tips to wake up feeling refreshed
Stick to your sleep schedule
- To regulate your circadian rhythm and improve sleep quality, you must go to sleep and wake up at the same time everyday.
- Create a pre-sleep relaxing routine.
- Limit screens before bedtime.
Stay hydrated and maintain a healthy diet
- Drink enough water during the day to avoid dehydration.
- Stick to a healthy diet and avoid eating few hours before bedtime.
- Avoid caffeine and alcohol.
Take care of your mental health
- Avoid stressors and practice relaxation techniques such as yoga, meditation, or deep breathing.
- If you have depression, is best to consult with a specialist.
Engage in regular physical activity
- Aim to walk at least 10,000 steps per day.
- Stretch in the morning to increase blood flow.
- Exercise regularly.
Avoid snooze button
- Instead of snoozing, allow few minutes for the brain to transition from sleep to wake cycle.
- Click here to find out why you should stop snoozing.
Optimise sleep
- Your body requires between 7-9 hours of sleep everyday.
- If you take a nap, it shouldn’t be longer than 30 minutes to avoid entering a deep sleep cycle.
