Waking up from a long sleep and still tired and groggy sounds worse than a nightmare, right? It's also frustrating as what you thought was the best night’s sleep turned out to be nothing but exhausting. Once is fine, twice is okay, but if this keeps repeating, you know you need to find a solution. Because quality matters a lot when it comes to sleep.
But before we find a solution, you need to know the possible reasons for you waking up tired morning after morning. In this blog, we’ll focus on 10 common reasons for the same.
1. You’re Sleeping on the Wrong Mattress
There are many mattresses available in the market, however not all are good for your body type or sleep position. If you choose the wrong one, you’ll end up regretting your decision several back pains and sleepless nights later.
If your mattress is too soft, your body will sink in without any support. If it's too firm, your body will start aching all over. Here, balance is the key.
— Tip: Always choose a mattress that is fit for your sleep position and other preferences. Check out Thomsen mattresses designed for optimal support.
2. Your Pillow Doesn’t Support You Properly
Pillows are more than an object of comfort, they are a support system. A pillow helps align your head, neck and back properly. This increases comfort and offers full support to the body to sleep better.
A too-flat or too-soft pillow causes strain in the neck area. And then comes terrible headaches, stiffness in the shoulders and poor sleep in the morning.
— Tip: Choose thick yet soft pillows for sleeping on your side and flatter ones for stomach sleeping. You can also go for orthopaedic or ergonomic designs that help sleep better.
3. You’re Not Getting Enough Deep Sleep
It’s possible to sleep 8 hours and still feel tired if you're not reaching the deeper stages of sleep. Your brain and body do the recovery work in these stages. Constantly waking up from your sleep means no deep sleep.
This interrupted pattern leads to not getting enough rest. You’ll feel groggy and unrested the next morning.
– Tip: Phones or any screen time before bed is an enemy of good sleep. So, to get quality sleep it's necessary to keep distractions out of the bedroom. No phones, loud clocks, or bright lights. When you create a calm sleep environment, your body will appreciate it.
4. Your Sleep Is Getting Interrupted Often
Sleep can be a fragile thing that can get easily disturbed by a slight noise or any light. If this happens, your brain is prevented from entering the deep sleep stage which is necessary.
The most common causes are -
-
Snoring (yours or a partner’s)
-
Sleep apnea
-
Pets moving around
-
Noise from traffic or neighbours
-
Frequent urination at night
— Tip: To get uninterrupted sleep, you can use white noise machines or earplugs.
5. You’re Going to Bed with a Busy Mind
Many people don't realise it but restlessness has a huge impact on your sleep quality. Sleeping just to calm your mind doesn't work every time. For a good quality sleep, you need to have a calm mind.
Don't lay in bed overthinking or stressing over your present situation. This can cause your brain to be active for a longer time lessening your sleep quality.
— Tip: You can try journaling before bed to clear your mind. Also, avoid screens at least 1 hour before sleeping. Do some light meditation techniques to dissolve away any stress and calm your mind.
6. Your Sleep Environment Needs a Makeover
Keeping a cool, safe and comfortable sleep environment should be your priority. Apart from good bedding and pillows, your room matters too. If it's cluttered, hot, or too bright, you’ll never feel your body getting relaxed. This decreases the comfort levels.
Optimize your space –
-
Set room temperature between 18–20°C. A cool room will allow you to rest in a better manner.
-
Use blackout curtains to block early light because it can disrupt your sleep quality.
-
Keep your room tidy and minimal. A visually pleasing room calms the mind and your body rests well too.
- Add calming bedroom colours. See our guide on the best bedroom colours for sleep
7. Late Night Eating or Caffeine
Did you know that eating and drinking caffeine right before bed can throw off your body's circadian rhythm? Avoid eating anything right before bed. You will be restless all night long because digestion consumes energy.
— Tip: You can try to finish your dinner 2-3 hours before bedtime. Always avoid tea, coffee, or any sort of sweet thing in the evening. If you want, you can drink chamomile tea to sleep better at night.
8. You’re Not Getting Enough Natural Light During the Day
No light exposure will disrupt your body’s rhythm leading to poor sleep. Sunlight has always been important. Soaking in the gentle morning sunlight is beneficial as it regulates your internal clock. Say good morning to a burst of energy! This will also help you sleep better later at night.
— Tip: Stepping outside for 10-15 minutes each morning will greatly help. You can also expose yourself to the natural light by sitting by the window.
9. An Underlying Health Condition
There are times when constant fatigue isn't just caused by sleeplessness. There can be something deeper to it. If you’ve tried every possible tip to sleep better and still wake up tired, it's a sign to reach out to a doctor.
There are some common culprits that include –
-
Iron deficiency (anemia)
-
Hypothyroidism
-
Sleep apnea
-
Depression or chronic stress
-
Vitamin D deficiency
— Tip: Don't self-diagnose. You can start by talking to a doctor and get a full-body checkup if needed. Try to fix the problem after knowing the root cause.
10. You’re Not Taking Care of Your Mattress
You’re using a high-quality mattress but that's not enough. If it's been used for a long time without proper maintenance, a lot of issues show up. There's an accumulation of dust mites, allergens, and trapped heat that makes sleep an uncomfortable task. You might not realise it but it's there.
Clean your mattresses at regular intervals while also rotating them. This extends its lifespan while maximizing comfort.
— Tip: Clean your mattress every few months and rotate it seasonally. For more tips, check our full mattress care guide.
Recap – Small Fixes Can Lead to Better Mornings
Waking up tired can be really troublesome. The solution to it isn't just sleeping for a long time but sleeping well enough. All the little things like wrong choice of pillow, and screen use before bed lead to poor quality of sleep. You need to fix these things that will help you wake up refreshed.
Here’s what to try -
-
Upgrade your sleep setup. Change your mattress and pillow to better quality and type.
-
Clear mental clutter before bed. Start meditating and journaling.
-
Keep your room cool, clean, and quiet. A good room means good sleep.
-
Cut caffeine after lunch. This alters the chemicals in your brain leading you to stay awake late.
-
Talk to a doctor if the problem doesn’t go away.
