You may be sleeping for 7-9 hours a night, but why are you waking up tired and groggy? Here are some reasons why you may feel tired even if you slept through the night and changes you can make to feel well-rested.
Why do you still wake up feeling tired and groggy, even if you got the National Sleep Foundation’s recommended 7-9 hours of sleep per night? You may think it’s because your morning cup of coffee isn’t strong enough, but it’s actually the quality of sleep that determines how well your body functions during the day.
When you sleep, your body goes into a restorative mode that helps it recover from your daily activities and also regulates hormones that stimulate (ghrelin) and suppress (leptin) hunger.1 However, when you’re tired and don’t get enough quality sleep, these hormones can become unbalanced, which may lead you to eat more and impact your weight loss progress.
Below are a few of the reasons why you may be feeling tired even after a full night’s sleep – and ways you can improve your quality of sleep:
Screen time overload!
Everyone is continuously connected to their devices; on their computers all day, then catching up on social media and texting on their phones before heading off to bed at night. The bright lights from your electronics make your brain think it’s still daylight,2 and may also lead to stress or excitement to prevent you from going to bed as soon as you’d like—or worse, wake you up in the middle of the night with notifications.
Try avoiding screens at least an hour before bed to ease into sleep sooner. By picking up a book or practicing simple meditation, you may be less tempted to reach for your electronic device and in turn, drift off a little earlier.
Nightmares may be more real than we think.
Dreams—including your most vivid nightmares—are helping your brain work through stress and emotions, like anger, sadness and fear.3 While you may not be jolted wide-awake, you can still feel like you haven’t rested since your mind has undergone a stressful situation.
If you find yourself feeling anxious or stressed, try finding activities that can help you monitor your worries. Chatting with friends and loved ones can help you shift your mindset and open up about a stressful situation. Finding activities that bring you joy can also help you gain perspective and allow you to feel more relaxed.
Nighttime bathroom breaks.
While the old rule of thumb used to be drinking eight 8-ounce glasses of water a day, the guidelines have been changing. Many experts now recommend half your body weight in ounces, which can seem like a lot depending on your activity level, work hours and how much water you’re used to sipping.
By increasing your water intake, you may notice your bathroom trips becoming more frequent, especially around bedtime. Try reducing your liquid intake 1-2 hours before you turn out the lights to avoid midnight trips to the restroom.
Midnight munching and late-night meals.
It’s not only about what you’re eating, but when you’re eating. Because your body follows an internal clock, also known as your circadian rhythm, it’s primed to digest food more efficiently during the day as your metabolism naturally slows down at night. As a result, your body may have difficulty processing late-night snacks or meals, which may not only lead to inadequate sleep,4 but also to weight gain.5 By avoiding food consumption later in the evening, you may be able to rest more soundly throughout the night.
If you’re tired of tossing and turning or feeling groggy, give these tips a try and you may feel more rested in the morning.
Did you know that by following our newest program, Rapid Results, your sleep quality could improve? Contact us for your free appointment. Members following our Rapid Results program lost up to 16 pounds in the first 4 weeks! †
† First 4 weeks only. Avg. weight loss in study was 11.6 lbs for those who completed the program.
 Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004, December). Retrieved April 02, 2018, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/
Edited by Elisa - Jenny Craig