6 Reasons You're Waking Up Tired After a Full Night's Sleep

Beeeppp.Your alarm goes off and you're scrambling for the snooze button even though you hit the sheets at a reasonable time the night before. You're not normally so groggy after a full night's rest, so what gives?

If you logged a full eight hours in bed but still can't shake that sleepy feeling the next day, odds are there's a simple reason — and solution.

Here,Carl Bazil, MD, PhD, director of Columbia University's Sleep Disorders Center, shares the six most common reasons you're waking up tired, along with tips to help youget better zzzs.

In most cases, a solid sweat session during the day will help you catch quality shut-eye at night. But if youwork out too soon before bedtime, you might have a tougher time falling asleep, Dr. Bazil says. That's because your body is jazzed up from all the adrenaline and it might need more time to wind down. Luckily, the solution in this case is simple:Exercise earlier in the day.

但是如果你工作out in the morning and your sleep is still off at night, then it's possible you're overdoing it. When you exercise too much or too vigorously, you put stress on your body, which canthrow things out of whack. Indeed, overtraining is linked to problems with your adrenal glands and hormonal imbalances that result in fatigue, according to a February 2013 review in theJournal of Novel Physiotherapies.

Fix it:If you've been training hard, try dialing it down. Take a day or two off from the gym and give your body adequate time to rest and recover. Try some light, restorative exercise like walking or yoga instead.

Slept eight hours and still dragging? There's a chance you're getting sick. When you're fighting off a bug, yourimmune systemneeds all your energy to fend off foreign invaders. You might feel extra sleepy because your body is forcing you to hit the brakes, so it can recover and heal itself.

In addition to fatigue, you'll often have other symptoms — like a sniffle or a cough — when you're in the early stages of感冒. If you suspect you're coming down with something and start taking over-the-counter meds, they might also be causing your sleepiness.

"Remember that most over-the-counter cold remedies contain antihistamines, which can be another reason you still feel drowsy after a full night's sleep," Dr. Bazil says.

Fix it:If you're really under the weather,sneak in a nap, and when you're awake, avoid any strenuous activities. Also, make sure tostay hydratedand nourish your body with healthy, wholesome foods.

Sometimes what you ate or drank earlier in the day can affect your shut-eye. "Alcohol is a prime offender here," Dr. Bazil says. "You may think it helps you sleep, but your sleep is not as efficient, and you may be waking or partly waking during the night without knowing it."

An April 2013 article inAlcoholism: Clinical and Experimental Researchfound that drinking alcohol can hamper sleep quality and obstruct the restorative functions of sleep. Plus,whenyou toss back a stiff one can affect your zzzs too. Consuming alcohol within four hours of bedtime causes more fragmented sleep, according to an August 2019 study inSleep.

另一个主要的罪魁祸首?咖啡因。喝着java马y help keep you alert and on your toes during the day, but it might also be sabotaging your sleep at night. That's because caffeine stays in your system hours after you've had your cup of joe, which could cause problems with falling and staying asleep, according to theNational Sleep Foundation.

Fix it:Reduce the amount and frequency of your alcohol and caffeine intake, especially in the hours before bedtime.

It's common sense that gettingtoo little sleepmakes you tired. But did you know that too much can make you drowsy too? That's right, oversleeping can also cause you to feel sluggish and lethargic. In fact, any divergence from your regular sleep patterns can disrupt your body's rhythms and sap your energy, according toHarvard Health Publishing.

Fix it:Listen to your body to learn how many hours of sleep are ideal for you. Once you find that sweet spot, stick to it, even on weekends.

Have a lot on your mind lately? If yourbrain is working overtimeas your head hits the pillow, your sleep will likely suffer. Stress is one of the most common causes of sleep disruption, says Dr. Bazil.

According to a 2017Stress in Americasurvey by theAmerican Psychological Association, up to 45 percent of Americans report disrupted sleep due to worrying.

And chances are good that job-related stress is responsible for your less-than-sound slumber. A December 2014 study inSleepfound that work was the primary cause for people not feeling rested enough.

Fix it:Dr. Bazil recommends techniques likemeditation, guided imagery and progressive relaxation to help de-stress before you hit the sheets.

From noisy neighbors to a restless bedmate, a whole host of things can wrest you from dreamland. So, even if you're in bed for a full eight hours, tossing and turning a lot — even if you're not really aware of it — can make you feel as though you didn't catch a wink of sleep.

In fact, interrupted slumber can be just as bad for your body as no sleep at all. Research in the July 2014 issue ofSleep Medicinefound that a whole night of disrupted shut-eye adds up to no more than four hours of sleep. What's more, waking up repeatedly can lead to a shortened attention span and a negative mood the next day.

Fix it:Wearing ear plugs, using a white-noise machine and/or wearing an eye mask to bed can help drown out sleep-disrupting light and noise and keep your slumber from being disturbed.

If none of these reasons are causing you to wake up tired, you might be dealing with a more serious underlying health issue.

"Persistent sleepiness after long sleep could also be a sign of a sleep disorder, such as sleep apnea," says Dr. Bazil.

Sleep apneais a condition that occurs when a person's breathing starts and stops during sleep. Symptoms include:

• Daytime sleepiness
• Insomnia
• Loudsnoring

Talk to your doctor or a sleep expert if you have any signs of sleep apnea.