Why do I get enough sleep but still feel groggy when I wake up?

This article is expertly advised by Dr. Bui Pham Minh Man, Ho Chi Minh City University of Medicine and Pharmacy Hospital – Campus 3.

Why do I get enough sleep but still feel tired?

Get enough sleep for 7-8 hours every night but when you wake up you still feel tired, lethargic, have a heavy head, and don’t even want to get out of bed. This condition is increasingly common, not only in older people but also in many young people.

The following bad living habits or underlying health conditions can lead to getting enough sleep but still feeling groggy when waking up:

– Not sleeping on time, sleeping too much or too little:

Sleeping late and waking up late disrupts the biological clock, making it impossible for the body to restore energy properly. In addition, sleeping too much (more than 9 hours) also causes the body to fall into a state of stagnation.

– Using electronic devices before bed:

Blue light from phones and computers reduces the hormone melatonin – a hormone that helps sleep better.

– Eating at the wrong time:

Eating too much or using coffee or alcohol before bed causes the body to be “busy” digesting instead of resting.

– Lack of exercise, lazy to exercise:

When you are sedentary, blood circulation is poor, muscles are not “activated”, leading to prolonged fatigue.

– Sleep apnea:

People who feel tired after waking up may have sleep apnea syndrome. This is a condition of temporary apnea during sleep, causing the brain and body to lack oxygen. As a result, when you wake up in the morning, you feel headache and exhaustion.

– Anemia, iron deficiency:

Anemia or iron deficiency also causes the body to not have enough oxygen to nourish the organs, causing a prolonged feeling of fatigue.

– Hypothyroidism, stress or chronic disease:

In addition, problems such as hypothyroidism (lack of thyroid hormone), along with chronic diseases such as diabetes, high blood pressure or cardiovascular disease, often cause poor sleep and feeling tired after waking up.

How to wake up healthy and full of energy?

– Establish healthy sleeping habits:

• Get 7-8 hours of sleep every night and go to bed on time (before 11 p.m.).
• Avoid using phones and computers at least 30 minutes before bed.
• Make sure the sleeping space is cool, quiet and dark enough.
• Create a habit of sleeping and waking up at the same time every day.

– Proper nutrition:

• Have a light dinner, avoid greasy or hot foods, eat dinner before 7pm or at least 2-3 hours before going to bed.
• Add foods rich in iron, vitamin B12, vitamin D and omega-3 such as green vegetables, salmon, eggs and nuts.
• Drink enough water during the day so your body does not become dehydrated while sleeping.

– Exercise and relax before bed:

• Gentle exercise such as yoga, meditation or walking before bed helps the body relax and sleep better.
• Take deep breaths or listen to soft music to relieve stress.

– Create healthy morning habits:

• Breathe deeply and stretch: As soon as you wake up, take 5 minutes to breathe deeply and stretch to wake up your body.
• Drink a glass of warm water: This helps stimulate the digestive system and replenish the amount of water the body loses during the night.
• Gentle exercise: Some stretching or light walking will help blood circulate better.