If you’re regularly waking up tired, despite getting to bed at a decent time, you may be wondering what’s going on. In this blog, we look at the most common reasons people don’t get a good nights sleep.
You’re drinking too much coffee
While it remains a favourite drink with many Australians, coffee and other caffeinated beverages can severely impact your quality and quantity of sleep. Firstly, caffeine’s sleep inhibiting properties make it harder to go to sleep. Secondly, you may sleep lighter and wake up more often during the night. And thirdly, it increases the likelihood that you need to get up to the toilet during the night as well.
Research shows that those who consume more caffeine have poorer sleep, and those who have poor sleep, tend to consume more caffeine. So it can become a vicious cycle. If you do drink coffee or other caffeinated beverages limit your consumption during the day and avoid caffeine after mid-afternoon.
You’re drinking too much alcohol
Many people think that alcohol, particularly a little ‘nip’ before bedtime is what helps them drift off to sleep. While this is true, alcohol also has stimulating effects which kick in a few hours later. Alcohol raises the level of one of your stress hormones called epinephrine. This hormone increases your heart rates and generally stimulates your body, interrupting your sleep.
Alcohol also interrupts your circadian rhythm, blocks REM sleep and contributes to sleep apnoea — all very good reasons to go easy on alcohol in the hours before bedtime.
You’re stressed or anxious
Anxiety and stress can also impact your sleep. Worrying about things or being in a ‘heightened’ state can make it difficult to drop off to sleep. It can also cause you to wake up during the night, and contribute to nightmares, all of which impact the duration and quality of your sleep
You have insomnia
Insomnia is a sleep disorder characterised by difficulty falling asleep and/or staying asleep. Insomnia can be acute (lasting only a few nights or weeks), or be chronic (at least three nights a week, for three months or longer). It can also come and go, with periods of time when you have no problems with your sleep. If you have insomnia that is interfering with your ability to perform daily tasks, you should see your doctor.
Could you have sleep apnoea?
One of the key reasons for waking up tired is because they have a condition called obstructive sleep apnoea (OSA). Most people who have this condition don’t know they have it. It’s usually a sleeping partner who brings it to their attention.
OSA is characterised by repeated episodes of partial or complete obstruction of the throat while you’re asleep, which can cause you to stop breathing for anywhere from 10 seconds to one minute. These episodes can occur throughout the night, sometimes hundreds of times, without you realising. People with sleep apnoea usually wake up snorting, or gasping for air, only to fall immediately back to sleep.
OSA can pose significant risks to your health, so if your partner complains about your snoring, or you continually wake up tired, despite getting what you consider to be enough sleep, visit your doctor. You will need to undergo a sleep study for a confirmed diagnosis.
Waking up tired could be due to a poor bedtime routine
Another reason for a poor night’s sleep that leaves you feeling tired in the morning is a poor bedtime routine. Having a consistent bedtime, making time to unwind from the day to relax and avoiding screens before bedtime will all help your body get ready for sleep.
Of course, having a supportive, comfortable mattress is essential to having a great night’s sleep that leaves you feeling refreshed and rejuvenated. Fortunately, BedGuard has a range of waterproof mattresses designed for all members of your family. Come in store or browse online today.