Right now you probably just woke up, you grabbed your smartphone to look up why you are too tired to wake up every single morning. In this article, we’re going to talk about the reasons why you are too tired to wake up and how you can fix them!
Quick answer: Waking up and feeling too tired is a sign of bad sleep habits and that you do something every day that you shouldn’t do. These are the 3 Big Sleeplessness Issues:
- You don’t have a Sleep Schedule
- Your Sleep Duration is Too Short
- You have Bad Sleep Quality caused by Bad Habits
In this article, you’ll learn about 5 things you do and don’t do every day so you wake up feeling way too tired.
Within each of these major issues, there are lots of smaller causes and if you make sure you know about each of them, you will be able to fix them and sleep a lot better than ever before!
So, let’s take a look at the first one.
Major Issue: You don’t have a Sleep Schedule so You Wake Up Tired
A sleep schedule is a plan that tells you when to go to bed and when to wake up. It’s not like a real calendar where you note down the times. It’s a subconscious plan that tells your brain about the times you go to bed.
For example: When your brain knows that today you’ll be going to bed at 10 pm, then your body can already start the sleep preparation before 10 pm. Your body gets ready to fall asleep and makes you feel tired. Similarly, a sleep schedule helps you to wake up in the morning. When you want to wake up at 6:30 am, your brain knows that and starts waking you up. Awesome, right?
However, something doesn’t quite seem to work for you.
You Can Only Build a Sleep Schedule With Habits
Your body can only establish a solid sleep schedule if it becomes a habit to you. The human brain is an absolute habit-lover. That means a sleep schedule will only work for you if you go to bed at the same time every day and wake up at the same time every day. If you don’t, your body will not understand your sleeping pattern and is not able to help you to fall asleep.
Reason 1: Your Sleep Times Change on The Weekend
Here’s the first reason. I bet that when you read this text, a thought popped up inside your head that told you “Uhh, you don’t go to sleep and wake up at the same time every day”. It’s such a common mistake-absolutely everyone in this world does. When it’s weekend we are looking toward a great night of sleep. You can finally regain the lost sleep.
But that’s only a myth. When you change your sleep times on the weekend, all you do is you destroy the sleep rhythm you’ve built during the previous 5 days. And on Monday, the go-to-bed-and-wake-up-early challenge starts again.
How To Fix It: Go to Bed at the Same Time Every Day (also on Weekend)
The only thing you can do about it is to go to bed at the same time every day and also wake up at the same time every day. When it’s weekend you can reward yourself with an extra half an hour of sleep. But that’s it! Go to bed and sleep at the same exact time every single day. Only this way you’ll be able to establish a solid sleep rhythm. When you do that, a habit will form and after just 1 or 2 weeks you’ll notice that your body actually supports you when you fall asleep. It’s not your enemy. You just have to cooperate.
Don’t worry. It’s okay to make an exception for one day when you are invited to a friend’s birthday. But never break your sleep schedule for more than a day in a row. Otherwise, you would end up with problems falling asleep again. So: When there’s a special occasion at which you have to stay up late and can’t wake up at the same time the next day, feel free to do it. But it has to be an exception.
Reason 2: You Don’t Set your Alarm Every Day
That’s a sleep problem a lot of people have and it is linked to not having a solid sleep schedule. When you don’t set your alarm every single day you have no real impact on when you wake up. Every time you don’t set your alarm, you risk oversleeping. Especially when you also went to bed a bit later.
How To Fix It: Set your Alarm Every Night Before You Go To Bed
It’s an easy task. Setting your alarm doesn’t even take a minute. But you will sleep much better if you do it every day. By setting your alarm you make sure that you have control over your sleep schedule.
I recommend setting your alarm clock when you get ready for bed.
Reason 3: Having A Sleep Schedule is Not A Priority for you
Having a sleep schedule is not a priority for you. It’s easy to tell because if it was, you would have no problems to fall asleep. Until now you didn’t spend too much effort thinking about your sleep rhythm. But it’s a good sign that you are on this page. You already feel that you are waking up feeling way too tired in the morning.
If you don’t make your sleep schedule a priority, other things will take over. For example:
- you watch TV
- you browse social media on your smartphone
- you play games
Doing other stuff in the evening is not a problem. But when you do one of the things I just mentioned and care more about them than about your sleep, you’ll soon realize that you need to change. When you spend your night with electronics, you’ll easily miss the time when you need to go to bed. You will forget to stick to your schedule because you want to see just one more post on Instagram.
The worst is: Doing these things in the evening actually keeps you awake. So, on top of missing your sleep schedule, you won’t even have the urge to go to bed because you are not getting tired.
How To Fix It: Make Your Sleep A Priority
Find out more about sleep improvement. Become more informed. You’ll quickly notice that improving your sleep quality just a little bit will improve so many aspects of your life. If you make your sleep a priority, you also make yourself a priority. What do you think is better in the long run? Seeing one last episode of some series every night or waking up not feeling tired so you can effectively tackle your daily challenges?
Make your sleep schedule a priority. When it’s time to go to bed, go to bed. When it’s time to wake up, wake up. Also, don’t stay up longer than you need to during the weekends. Personally, I always did that and it ruined my sleep schedule in the long run. You’ll soon notice (after only 1-2 weeks) that your body adapts to it and you’ll feel great.
If you don’t really know where to start with your sleep improvement, I recommend our Natural Sleep Program. It’s a step-by-step guide on what exactly to do every evening in order to improve your sleep quality a lot. The guide takes out all the guesswork for you. You’ll exactly know what to do each evening. Start your Natural Sleep journey here.
Major Issue: You Wake Up Tired Because Your Sleep is Too Short
It’s kind of obvious, I know. But you have to admit that if you feel too tired to wake up in the morning, you most likely slept too little. Sleeping through the whole 7-8 hours is really important. Don’t sleep for just 6 hours. It’s important because if you cut off your sleep time, you will miss important sleep cycles. During these sleep cycles, your brain is refreshed, memory is renewed and your cognitive abilities are enhanced for the following day. Also, your organs, muscles, and bones recover. To fully recover everything, you’ll need a full night of sleep.
And don’t think if you just sleep 10% less, you’ll only be 10% more tired. That’s not the case. Some processes in your body have to be cancelled which resets them to 0% recovery. You can think of it like installing a computer program: When you cancel at 90% progress, you will not end up with 90% of the program, but the whole program is lost. It’s similar to sleep. Just getting 90% of sleep does not give you 90% of the energy. You’ll end up with maybe 50%.
Reason 4: You don’t Plan Your Sleep in Advance
You will sleep too little if you don’t plan your sleep times in advance. That’s something a lot of people do. They go to bed whenever they want to but then they have to wake up early and end up too tired to wake up. By the way, if you are so tired that you can’t even hear your alarm clock in the morning, check out this guide: What to do if you can’t hear your alarm clock?
If you don’t plan your sleep in advance you will either sleep too little or too long (which will make you feel tired as well).
How To Fix It: To Not Wake Up Tired Simply Plan Your Sleep in Advance
By planning them every day in the evening, you make sure, that you never sleep less than 7-8 hours. Just do it like this:
- Set the time you want to wake up at.
- Subtract 8 hours.
- That’s the time you need to go to bed.
Easy, right? By doing this simple and quick calculation, you can find out when you should go to bed every day. If you need some time to fall asleep, go to bed even earlier. The essence is to sleep the full 8 hours each night.
One thing that works like a charm is to calculate your optimal sleep times using a sleep time calculator. Sleep time calculators make sure that you don’t wake up in a deep sleep phase where you feel groggy and tired but in a light sleep phase. All you have to do is to enter the time you want to wake up and it’ll calculate the best times for you to go to bed.
Major Issue: You Have Bad Sleep Quality caused by Bad Habits
If you have bad sleep quality, you might wonder where that comes from. Having bad sleep quality can have multiple reasons which we’re going to address (and fix) in this section.
What exactly is Sleep Quality?
Sleep quality is not the same as your sleep duration. Sleep duration tells you how many hours you sleep. Your sleep duration should be around 8 hours. But sleep quality is something different. It does not tell you how long you sleep, but how well you sleep.
Someone could sleep for 9 hours, but if he/she only gets low-quality sleep, he feels the same as someone who slept for 6 hours, but with high-quality sleep. Sleep quality tells you how refreshing your sleep is.
There are several things you can do wrong that have an impact on your sleep quality. Generally, you want to keep it as high as possible, so you feel energized when you wake up.
Reason 5: You Have Bad Habits that Destroy Your Sleep Quality (so you wake up tired)
Habits are everything when it comes to sleep quality. There’s just so much you can mess up without knowing it. Especially when you have bad habits, you can negatively impact your sleep so much that you wake up tired every morning. Here are some of them:
- You watch too much TV. Especially in the evening hours, watching TV becomes your biggest sleep enemy. The bright blue light from TV displays will prevent your brain from producing melatonin, the sleep hormone. That does not only apply to watching TV but to all electronic devices with displays.
- You spend to much time on your phone. That’s the same issue as watching the TV. Smartphone usage becomes especially dangerous if you check your phone right before going to bed (I know, everyone does that).
- You don’t exercise. Being inactive throughout the day will lower your sleep quality. Your body will not be exhausted enough to sleep well.
- You eat sweets before going to bed. When you eat sugary stuff in the late evening time, your blood pressure will rise and it will keep you awake. The same applies to sugary drinks (study).
- You drink to much water. Now don’t get me wrong, drinking a lot is very healthy. However, try to reduce your water intake in the evening. Otherwise, you’ll have to get up in the middle of the night in order to go to the toilet. That will interrupt your sleep and lower your sleep quality.
- You don’t eat sleep-inducing food before going to bed. When it comes to food before going to bed, you usually don’t pay attention to what exactly you eat. You can greatly improve your sleep quality by eating only food that helps you to fall asleep. Here’s a list of 47 Natural Sleep Remedies You Have To Know! Make use of them.
How To Fix It: Get Rid Of These Bad Habits
To fix your sleep quality, get rid of all of these sleep-destroying habits. Make sure you do nothing that prevents your sleep. Become active during the day and exercise a little. Eat sleep-inducing food and stop drinking sugary soft drinks before going to bed. With each bad habit, you get rid of, you’ll notice that your sleep quality improves.
Our Natural Sleep program contains an exact step-by-step evening routine that makes sure you don’t make any mistakes and teaches you how to build habits that will improve your sleep!
5 Reasons You Are Too Tired To Wake Up – The Outline
When you wake up in the morning and you feel way too tired, something is going wrong. Most likely you didn’t pay full attention to your sleep schedule, your sleep quality and your sleep habits yet.
Now that you have some insightful information on what things you could do wrong, it’s up to you to fix it! Make sure you optimize your sleep in every way and stick to it every day. Then, you will feel much better than today.
If you want to learn more about sleep improvement, check out all my other sleep improvement guides!