Do you wake up feeling exhausted, even though you feel like you had a good night’s sleep? You are not alone. Here’s why so many people wake up tired, and what you can do about it.
Many people complain of always waking up tired despite having good quality sleep. What is the reason behind this phenomenon? In fact, two explanations come to our rescue to better teach us how to behave with our brain to wake up in a good mood in the morning.
1ʳᵉ Hypothesis: our brain wakes up when it is day!!
It seems counter-intuitive, yet it’s true that our bodies are designed to wake up when it’s daylight. In the morning, the sun rises and begins to shine through our windows, signaling to our body that it’s time to start the day. However, during the winter months, the sun doesn’t rise until later in the morning, which can make it harder for our bodies to adapt. In fact, our bodies produce more melatonin, a hormone that helps us fall asleep and is responsible for our natural sleep-wake cycle. Melatonin levels increase due to lack of sunlight. It makes us more drowsy and contributes to our difficulty waking up on winter mornings. As a result, we may wake up groggy and exhausted.
2ᵉ Hypothesis: junk sleeps!!
When you hear the phrase “junk sleep,” you might think it means sleeping in a messy room or bed. In reality, it is poor quality sleep that can be caused by stress, anxiety, and other factors. According to scientific research, poor sleep is mainly due to two factors: exposure to blue light and the time spent in front of a screen before going to bed.
Exposure to blue light suppresses the production of melatonin, the hormone that causes sleepiness. Screen time before bed can also make your mind spin and make it difficult to fall asleep. As a result, you may sleep less or wake up exhausted. If you want to get better quality sleep, it’s important to limit your exposure to blue light and screen time at night. To do this, avoid bright screens at least an hour before bedtime and dim the lights in your bedroom.
To prevent the two hypotheses, other solutions are necessary.
Try investing in a light therapy lamp:
The importance of light therapy in regulating the natural sleep cycle has been scientifically proven. Light therapy is effective in treating seasonal affective disorder, non-seasonal depression, and sleep disturbances. It can also help shift workers adapt to different working hours. Light therapy consists of exposing oneself to bright light, usually by means of a special lamp, for a specific period of time.
The light frequency used in light therapy is similar to that of natural sunlight, but does not contain harmful ultraviolet rays. The light box emits broad-spectrum white light, intense enough to have a biological effect, but not so intense as to cause glare or eye damage. Light therapy can be used to improve mood, increase energy levels, and improve sleep quality. It is a safe and effective treatment for many people with sleep disorders.
Try bibliotherapy:
This is an often overlooked option. Bibliotherapy, also known as book therapy, is a form of therapy that uses books to promote mental health and well-being, is a way to combat those winter blues. Studies have shown that reading can help regulate the body’s natural sleep cycle, making it easier to fall asleep and stay asleep. In addition, reading can reduce stress levels and improve cognitive functions.
Invest in a white noise machine:
A white noise machine can be a great investment, especially in winter when the nights are longer and the days shorter. White noise helps regulate the body’s natural sleep cycle by masking disruptive sounds that can interfere with sleep. It also helps create an optimal sleep environment by reducing distractions and making it easier to fall asleep and stay asleep. Additionally, white noise can help reduce stress and anxiety levels, both of which can impact sleep quality. For all these reasons, a white noise machine can be an invaluable tool for improving sleep quality in winter.
