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Stutz, J., et al. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Individuals who experience symptoms alongside morning or daytime tiredness may have an underlying health condition that is impacting their sleep.

Ritchie HK, et al. (2017). Impact of sleep inertia on visual selective attention for rare targets and the influence of chronotype. DOI: If possible, try to avoid having to wake up and dive right into a serious task during your body’s biological night. Aligning sleep with your cycles Caffeine can help you shake off some of the effects of sleep inertia. However, you do have to be careful.The trouble is, sleep cycle lengths are hard to predict. And if you get up to use the bathroom at night, it can throw your whole timing off. For most people, sleep inertia might not be problematic enough to see a doctor. But you still have to cope with the effects when you’re awake. It is good to avoid caffeine and other stimulants close to bedtime and limit caffeine intake during the day. Caffeine can act as a diuretic, resulting in a need to urinate more frequently. Treatment options for waking up tired depend on the underlying cause. The following sections outline some potential treatment options and remedies. Good sleep hygiene practices Researchers caution that this kind of short nap is really only effective if you’re not already sleep deprived. And if you do shift work, you may need to also consider the time of day and your prior sleep situation. Light exposure

N1 is the transitional period when your breathing, heartbeat, and brain waves slow to usher you into sleep. Alcohol can also act as a diuretic. If a person drinks alcohol, they should avoid drinking it in the evenings and have no more than one or two drinks per day. Avoiding drinking before bedtime Poor sleep hygiene can result in poor quality sleep. Examples of poor sleep hygiene practices include: PLMD mainly affects the lower limbs, causing muscle twitches and jerking movements. These repetitive limb movements occur around every 15–40 seconds. Trotti LM. (2017). Waking up is the hardest thing I do all day: Sleep inertia and sleep drunkenness. DOI:establishing a regular bedtime routine, which may include taking a warm bath, drinking an herbal tea, or reading So even with a calculator, it may be hard to get in sync with your sleep cycle and wake up at just the right time. Other strategies Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Individuals who think they may have sleep apnea should see a doctor. Medical treatment can help prevent heart problems and other potential complications. Insomnia