Sometimes getting up can be extra difficult. And especially if you still wake up exhausted after a night of sleep. Nu.nl asked experts why that is and what you can do about it.
Waking up tired is a problem, says sleep coach Tessa Dekkers of practice sleep value. “Sometimes you get over that feeling during the day. But it may also be that it will keep coloring the rest of your day and you will not come along.”
People are struggling with different sleeping problems, Dekkers explains. But according to her there is only a problem if you have problems with your sleep deprivation during the day. Maybe you suffer from stress or snoring, your sleep rhythm is upset or the quality of your sleep is insufficient.
“Everyone sometimes experiences a night in which you don’t sleep or hardly. A person can stand here and it may even be that you are functioning well the next day,” said sleep expert and the owner of practice sleeping for you Carinha uytterhoeven previously to NU.nl.
That applies just as well to waking up tired. If you suffer from that during the day, it is good to find out where it comes from. “It can have to do with the dark days,” thinks Dekkers. “That makes the switch from sleep to action more difficult in the morning.”
Take action as soon as possible
“It is normal for that it takes a while. That also depends on personality and construction. One is so awake, the other first needs coffee.” If you suffer from that, it can help to relieve the bedroom as quickly as possible. Preferably with daylight. Daylight tells your body that it should wake up: it stops the production of melatonin and stimulates the production of cortisol.
“Get moving and eat something. Those are all activities that belong to being awake. You support yourself to really wake up”, Dekkers tips. It can also help to make the transition from sleeping to action as comfortable as possible. “For example, place a thick vest and warm socks next to your bed.”
Sometimes you just slept too little or too long. “In addition to getting tired of waking up, you can also notice a headache. If you sleep longer than necessary, that will disrupt your rhythm. That will not wake you fitter.”
To keep the quality of your sleep as high as possible, it is important not to be in bed for more than 8.5 hours, says Uytterhoeven. “More hours in bed often cause messy sleep that is of poorer quality. On balance you will feel better when you sleep better and qualitatively better.”
Sleeping too much is not good either
Also look at physical or mental complaints. “A huge sleep disturber is persistent stress,” explains Dekkers. “That means that your body produces much more stress hormones. As a result, you have more energy during the day. But you stay active for too long and you do not have a good time.”
Then it can feel like you are always on. In the first instance you will not be bothered by that, because you usually have built up enough sleep pressure (need for sleep). But while sleeping, that pressure decreases. You then wake up, since your body automatically falls into action.
If you suffer from stress, your battery is empty faster and it will also take longer before it is recharged. You can quickly get into a vicious circle. Maybe you will snooze, because you are still so tired. Or maybe you drag yourself through it with a whole lot of coffee, but you can hardly fall asleep later through all that caffeine.
‘Eight hours of sleep per night is a myth’
Also pay attention to your biorhythm. Dekkers recommends keeping track of what works for you and how much sleep you need. “Eight hours of sleep per night is a myth and causes stress unnecessarily for many people,” says Uytterhoeven. “An average adult is easy with seven hours of sleep per night.”
Dekkers emphasizes that in principle it does not have to be a problem if you occasionally wake up tired, unless you suffer from it. Serious sleeping problems can have all kinds of consequences for your health.
She advises to pay attention to the circumstances in which you spend the night: “Maybe you are too cold or warm at night. Or is it lighting that shines through the windows.” Then thick curtains can also help.
Sometimes getting up can be extra difficult to. ESpeciate if you still wake up exhausted after a night’s sleep. Nu.nl Asked Experts How This Happens and What You Can Do About It.
Waking up tired is a problem, says sleep coach Tessa Dekkers from Slaapwaarde Practice. “Sometimes you get over that feeling the day. But it can also color the rest of your day and you don’t feel well.”
People Struggle with Various Sleep Problems, Dekkers Explains. But accordance to her, there is only a problem if you suffer from your sleep deprivation duration the day. You may be Suffering from Stress or Snoring, Your Sleep Rhythm May Be Disrupted, Or the Quality of Your Sleep May Be Insufficient.
“Everyone experiences a night in which you don’t sleep or hardly sleep. A person can handle this and you may even function fine the next day,” Sleep expert and owner or sleep for you practice carinha uytterhoeven Told Nu.nl Earlier.
The same applies to waking up tired. If you suffer from this time the day, it is good to find out where it comes from. “It may have to do with the dark days,” Dekkers Thinks. “That makes the transition from Sleep to Action More Difficult in the Morning.”
Take Action As Soon As Possible
“It is normal for that to take some time. It also branches on personality and disposition. One person is awake right away, The Other Needs Coffee First.” If you suffer from this, it can help to illuminate the bedroom as quickly as possible. Preferential with daylight. Daylight Tells Your Body That It Needs To Wake Up: It Stops The Production of Melatonin and Stimulates The Production of Cortisol.
“Get moving and eat something. These are all activities that are part of Being awake. You support yourself in really waking up with this,” Dekkers Advies. It can also help to make the transition from Sleeping to Action as Comfortable as Possible. “For Example, Put a Thick Cardigan and Warm socks next to your bed.”
Sometimes you just slag too little or too long. “In addition to waking up tired, you can also notice this with a headache. If you sleep longer than necessary, it disrupts your rhythm. That Doesn’t Make You Wake Up Fitter.”
To keep the quality of your sleep as high as possible, it is important not to stay in bed for longer than 8.5 hours, says uytterhoeven. “More Hours in Bed Often Result of Messier Sleep of Poorer Quality. On Balance, You Will Feel Better When You Sleep Shorter and Better Quality.”
Too Much Sleep is also not good
Also look at physical or mental complaints. “A Huge Sleep Disruptor is persistent stress,” Dekkers Explains. “That makes your body produce much stress hormones. As a result, you have more energy duration the day. But you stay active for too long and don’t get enough rest.”
Then it can feel like you are always on. Initially, you will not be bothered by this in bed, because you usualy have build up sufficient sleep pressure (need for sleep). But duration sleep that pressure decreases. You Wake Up, As Your Body Automatically Switches to Action Mode.
If you suffer from stress, your battery will run out faster and it will also take longer to accerge. You can quickly end up in a vicious circle as a result. Maybe you keep snoozing because you are still so tired. Or Maybe you drag yourself through it with a whole lot of coffee, but later it is diffress to fall aslep because of all that caffeine.
‘Eight Hours of Sleep per night is a myth’
Also pay attention to your biorhythm. Dekkers Advies Keeping Track of what works for you and how much sleep you need. “Eight hours of sleep per night is a myth and causes unnecessary stress for many people,” uytterhoeven knows. “An Average Adult can manage fine with seven hours of drag by night.”
Dekkers Emphasizes That In Principle It Does Not Have To Be A Problem If You occasionally Wake Up Tired, Unless You Are Bothered by It. Serious Sleep Problems Can Have All Kinds of Consquences for Your Health.
She advises paying attention to the circumstances in which you spend the night: “Maybe you are too cold or warm at night. Or it is light shining in through the windows.” Then Thick Curtains can also help.