We all know the feeling—some mornings we wake up full of energy, while other days, getting out of bed feels like a battle. Why does this happen and how can we wake up feeling refreshed every day?
How long should you sleep?
Doctors recommend 7 to 9 hours of sleep for adults. This allows your body to complete multiple sleep cycles, each lasting about 90 minutes. Each cycle includes deep sleep (for body repair) and REM sleep (for brain function and mood).
What wakes you up?
Your body has a built-in body clock (circadian rhythm) that controls when you sleep and wake up. In the morning:
- Cortisol (the wake-up hormone) rises to help you feel alert.
- Melatonin (the sleep hormone) fades as daylight enters your eyes.
- External factors like noise, temperature, and needing to use the bathroom may also wake you.
Why Do Some Mornings Feel Better Than Others?
You wake up feeling energized when:
- You sleep long enough and complete full sleep cycles.
- Your room is dark, quiet, and cool.
- You are hydrated and eat well before bed.
- You wake up naturally instead of to a loud alarm.
You wake up groggy when:
- You wake up in the middle of deep sleep.
- You don’t sleep enough or have an irregular bedtime.
- You’re dehydrated or eat heavy, sugary foods at night.
- Stress keeps your mind active, disrupting sleep.
Is waking up too fast dangerous?
Yes, especially for older adults. Jumping out of bed too quickly can cause a sudden drop in blood pressure (orthostatic hypotension), leading to dizziness or even falls.
How to wake up safely (especially for seniors)
- Sit on the bed for a minute before standing.
- Drink water after waking up to rehydrate.
- Stretch lightly to improve circulation.
- Keep a nightlight to avoid stumbling in the dark.
- Stick to a regular sleep schedule for smoother mornings.
Good sleep is the key to a great day. By following these simple steps, you can wake up refreshed, energized, and ready to take on the world!
Dr Bura practises Plant-Based Dietary Consultancy at Golden Rose Hotel in Arusha from Monday to Saturday, 4-6 pm. His contact is 0626625471.
