As of: February 11, 2024, 4:00 p.m
By: Laura Knops
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People who don't sleep well usually find it particularly difficult to get up in the morning.
But what can you do against insomnia?
The alarm goes off but you can barely get out of bed?
Constant yawning and your eyes can hardly be opened?
Anyone who wakes up in the morning but still feels tired knows the feeling of being sleepy.
You may be awake on the outside, but on the inside you still feel confused and aren't quite there yet.
Your own reaction is delayed and slowed down.
How this happens and how you can wake up fresh and rested again in the future.
Drowsiness as a wake-up disorder?
If you wake up tired even after eight to nine hours of sleep, you should take a closer look at your evening routine.
Cell phones, coffee and going to bed too late affect the quality of sleep.
© Science Photo Library/Imago
Anyone who needs some time after getting up to get going is not alone.
According to a study by the
American Academy of Neurology (AAN),
around one in seven people is affected by sleep drunkenness from time to time.
Typical symptoms of wake-up disorder include reduced coordination, problems with organizing thoughts and feeling dizzy after getting up.
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While most people should be fully rested after about seven to nine hours of sleep, some take longer than others to properly wake up after getting up.
However, about 20 to 30 minutes after the alarm clock rings, the so-called sleep inertia should be overcome.
Tired after waking up: Our sleep determines how fit we wake up
Various factors have a lasting influence on the energy level in the morning.
The most important is probably the biological rhythm.
If we are forced to get up earlier than is good for our internal clock, we often still feel sleepy and unable to perform even after we wake up.
Sleep drunkenness most often occurs when you suddenly wake up from a deep sleep.
Poor sleep is also the most common reason why people constantly feel tired.
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Everyday life and evening routine can also influence how you wake up the next day.
Portions at dinner that are too large and a lack of exercise have a significant impact on sleep.
If the windows are closed at night, there is often a lack of fresh air, which can become noticeable through tiredness, as the
AOK
reports.
Overcoming sleep inertia in the morning: three tips for waking up faster
People who take a little longer to wake up in the morning should establish the following routines:
Bright, natural light helps you wake up: In spring and summer, it is advisable to start the day with a walk in the fresh air.
In the darker winter months, for example, a daylight lamp can provide sufficient brightness.
Sufficient exercise gets your circulation going: Exercising in the morning stimulates the cardiovascular system and ensures that you wake up faster.
Cold as a wake-up call: For most people, taking a cold shower in the morning is a big effort.
However, cold water is the best choice for sleep drunkenness.
Due to the cold stimulus, the body releases the hormones adrenaline and cortisol, which makes us more efficient.
According to the experts at AOK
, alternating showers are even more effective
in stimulating circulation.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.