If You Still Feel Tired After Sleeping A Full Night, This Could Be Why
We've all woken up on the wrong side of the bed before, and needless to say, it can throw off an entire day. From grogginess in the morning to sluggishness by the afternoon, it can be a downright downer to operate on a limited amount of sleep — but what if that isn't exactly the case?
Many people manage to get a full night of sleep on a regular basis but still find themselves feeling tired come morning (you might even be one of them!). However, it's important to note that several factors play a role in whether we achieve a sufficient amount of sleep at night. Some of these include chronic health conditions, stress, and anxiety, according to the Sleep Foundation. Many of our daily habits can impact sleep quality as well, such as drinking caffeinated and alcoholic beverages, and not adhering to a regular sleep schedule.
If you think you've checked all of the boxes in terms of making sure your get adequate sleep, however, you might still feel a bit confused. Now, researchers have taken the time to hone in on exactly why some of us still feel tired after a full night of sleep. As it turns out, there are three key factors that appear to play a role in how well-rested we feel in the morning. By taking these into account, you might be able to revamp your sleeping game.
Which lifestyle factors impact sleep?
In a 2022 study published in Nature Communications, researchers wanted to determine how certain factors play a role in how alert we feel as soon as our alarms go off. To do so, they analyzed data from 833 adults between the ages of 18 and 65 over the course of two weeks. During the study, each person was given a breakfast consisting of the same number of calories. However, they consumed different types of meals — such as high-carb and high-protein dishes — on various days. A control meal consisting of protein, fiber, and carbs was also given to the participants.
Finally, everyone who took part in the study was asked to wear an accelerometer on their wrist during the two weeks. This was to collect data on their activity levels, as well as their sleep. In addition to logging their food intake, the participants made note of their level of alertness before and three hours after eating breakfast. This gave the researchers the data they needed to analyze the factors that could be impacting sleep.
In the end, the researchers concluded that regular exercise, carb-loaded breakfasts, and steady sugar levels all helped participants feel more energetic upon waking. "The majority of factors associated with alertness are modifiable, and therefore permissive to behavioral intervention," the study authors noted. This suggests that if you're willing to make a few lifestyle changes, you could give yourself a better chance of getting a good night's sleep.
How to avoid tiredness after a full night of sleep
With the three lifestyle factors mentioned in the study in mind, there are some tips you can use to improve your sleep quality. In terms of sticking to a regular exercise routine, research has shown that partnering with a friend for support and picking a workout you enjoy can both help, per Psychology Today.
As you look to add more healthy carbs to your morning breakfast, start to look at grains in a new way. Whole grains, such as barley, oats, and rye, can give you the carbohydrates you need to start your day in a healthy way. When you look to your favorite sweeteners to add to your breakfast, it's important to avoid overdoing it — everything from brown sugar to maple syrup can quickly boost your simple carb intake. While your body uses simple carbs for energy, it breaks them down quickly, only giving you a slight boost.
To maintain your sugar levels throughout the day (and beyond), you can stick to routine exercise and consume healthy carbs during your meals. Consult with your doctor if getting a good night's rest has been an ongoing problem for you. They may be able to identify an underlying health condition that is contributing to the issue.