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Aside from sleep hygiene, several lifestyle and dietary factors can impact sleep and cause a person to wake up tired. These include:
If essential medications contain caffeine, a person should talk with a doctor about the best time to take them. Avoiding alcohol in the evenings Some scientists are even investigating the use of sound, which could include noise or music, to improve a person’s performance upon waking. It is good to avoid caffeine and other stimulants close to bedtime and limit caffeine intake during the day. Caffeine can act as a diuretic, resulting in a need to urinate more frequently. Ritchie HK, et al. (2017). Impact of sleep inertia on visual selective attention for rare targets and the influence of chronotype. DOI: 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.Consuming foods that disrupt sleep: Eating rich, fatty, or spicy foods close to bedtime can cause digestive issues for some people. This may affect both the quantity and quality of a person’s sleep. A person who grinds their teeth while sleeping may experience one or more of the following symptoms: You could use a sleep calculator to help you figure out what bedtime and wake time will let you awaken at the end of the cycle.
Irish LA, et al. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. DOI: Consider when you’re trying to sleep. According to a 2017 study, your body’s circadian rhythms have an influence on sleep inertia. Log off from all electronic devices at least 30 minutes before bedtime. Some people find that it’s easier to forego the electronic devices, including tablets, laptops, and even televisions, if they keep them out of the bedroom altogether. Trotti LM. (2017). Waking up is the hardest thing I do all day: Sleep inertia and sleep drunkenness. DOI:
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Individuals who think they may have sleep apnea should see a doctor. Medical treatment can help prevent heart problems and other potential complications. Insomnia
If nighttime urination is a concern, a person should avoid drinking large amounts of liquids between dinner and bedtime. Managing digestive issues Centofanti SA, et al. (2018). The effectiveness Of caffeine gum in reducing sleep inertia following a 30 min nighttime nap opportunity: Preliminary results. DOI:
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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:
Researchers caution that this kind of short nap is really only effective if you’re not already sleep deprived. And if you do shift work, you may need to also consider the time of day and your prior sleep situation. Light exposure
An underactive thyroid produces too little thyroid hormone. This can lead to the following symptoms:
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