Trouble Waking Up – Causes, Prevention and Remedies
Hitting the snooze button happens to be at the bottom of my list for The Least Favourite Things to do in the Morning.
Bad mornings are almost always the aftereffects of late-night work or constant worrisome thoughts popping up in my head about the bleak future that lies ahead.
Leaving the pessimism aside, most people face sleep health issues such as sleepwalking, sleep apnea, cramps, etc. that lead to an inferior quality of sleep. This can cause you to wake up feeling downright terrible!
Eventually, sleep deprivation takes its toll and you’re at a larger risk of developing chronic conditions like high blood pressure. The best way to counter these is to know what you’re up against.
Firstly, we begin with the reasons for experiencing that dreaded morning feeling.
Preparing lists are fun but this one gave me insomnia.
- Work stress
- Parasomnias (sleepwalking, sleep talking)
- Shift work sleep disorder
- Unhealthy food
- Kidney disease
Speaking about work stress, getting those projects delivered on time can cause you to pump in a lot of caffeine to induce wakefulness. And late-night caffeine is a big NO but we got to have it, right?
Furthermore, mental health problems like general anxiety disorder and depression are huge contributors to sleep deprivation. Anxiety is a <insert cuss word> and it’s hard to deal with. I’ll stop there and not talk about its sister.
Also, parasomnias, sleepwalking and sleep talking are disruptive sleep disorders because you’ve been showing signs of physical activity throughout the night. Plus, it’s super scary for those observing you.
In addition to that, there are innumerable medical factors that act as a curse for your lazy mornings.
But, you have to be an honourable sleep warrior and fight against the causes!
How do we do that? Keep reading.
Áct early and you can steer clear of the trouble at dawn.
Just adding this overused proverb – Prevention is better than cure, in the sense, resetting your sleep and getting a healthy dose of sleep is better than fighting against full-blown out insomnia. You can do this by:
- Maintaining a proper sleep schedule
- Exercising regularly
- Consuming healthy food
- Avoiding caffeinated beverages
Your body has its own schedule which is called the circadian rhythm.
Look, if someone is in true love, they deserve a healthy relationship despite the occurrence of unprecedented events or minor mishaps. Having said that, your relationship with sleep may have been compromised but your body is ready to forgive provided that you are willing to repent and reform your ways.
Go to bed at the same time every night. It may seem hard at first but it’s possible.
Regular exercise makes you healthy and helps prevent sleep disorders. Moreover, you are inculcating a good habit over time.
Avoid spicy or heavy foods at late-night. Don’t eat anything that may cause you to bloat and disrupt your sleep.
Healthy food helps you in providing nutrients so avoid junk foods and leafy vegetables can help you more these days.
Avoid caffeinated beverages like coffee. If you can’t do without taking a cup, ensure you’re limiting the intake and not consuming at night.
By changing your lifestyle, you may be able to reset your body’s clock and wake up feeling refreshed. Ahh, the good feeling.
However, if you feel that you’ve been afflicted with the curse of the troubled mornings, there’s nothing to fret about – here are a few actionable remedies to help you get through this.
If you’re reading this and it’s way past bedtime, you deserve a pinch.
Stick to schedules – that’s the first step.
Eat a healthy diet. I’m not a food expert but you should consider spending some time to find what’s best for you based on fitness goals or medical conditions. To get proper sleep, you need food rich in amino acids that contain the two chemicals – tryptophan and serotonin.
While exercising, be mindful of the duration and the time of the day. You wouldn’t want to exercise at 11 PM when you’ve decided that you’ll hit the sack at 12 AM.
You may have thought that performing an activity that induces tiredness should help and yes, you’re right. In this case, it’s counter-intuitive and the tiredness may transition to a worse form in the morning.
If you find it hard to go to sleep quickly, there are multiple ways to shut down your body and mind! But, here’s a really valuable tip – just keep the smartphone away.
It’s more of a preventive measure to cut down on the usage at least two hours before bedtime. If you still need to use it, apply blue filters; consider replacing your smartphone if it doesn’t have that feature. No kidding!
Lastly, it depends on your mental well-being.
To cut the long story short, you will never complain of trouble waking up in the morning if you’re constantly getting decent sleep. To do that, follow the basics stated above. If problems still persist due to other underlying conditions, I suggest that you seek professional help.
[A Note from the Critic: Sleep is only the beginning. There’s a whole life ahead to live in your subconscious. Stay tuned!]
This is a contribution by Vasanth Chandragiri who’s a budding engineer but strangely has a love for writing and prioritizes good sleep. Very strange.
Featured image by unknown.