7 Reasons You Can’t Wake Up and How to Fix Them

Waking up may feel hard due to:

1. Sleep inertia
2. Sleep debt
3. Being out of sync with your circadian rhythm 
4. Stress and anxiety
5. Mental health conditions 
6. Sleep disorders
7. Medical conditions

Use the RISE app to see how long your morning grogginess is expected to last each morning and learn how to wake up faster by lowering sleep debt and getting in sync with your body clock.

Advice from a sleep doctor:

We asked our sleep advisor and medical reviewer, Dr. Chester Wu, who’s double board certified in psychiatry and sleep medicine, why people may find they can’t get up.

“You might feel like you can’t wake up because you’re sleep deprived and need more sleep overall. Try heading to bed a little earlier and see if it improves your mornings.”

Why can’t I wake up in the morning? 

How to wake up more easily? 

Why Can’t I Wake Up in the Morning? 

Struggling to leave your bed in the morning? Here’s what could be at play.  

1. Sleep Inertia 

The RISE app can predict how long morning grogginess will last.

It’s natural to feel like you can’t wake up at first. This is due to sleep inertia. 

Sleep inertia is the groggy feeling you get right after waking up. It happens even when you’ve had enough sleep, and it can last anywhere from 15 minutes to more than two hours. 

Symptoms of sleep inertia include: 

• Sleepiness
• Disorientation or brain fog
• Lowered mental performance 

Sleep inertia doesn’t just leave you feeling like you can’t wake up, your mental performance takes a hit, too. A 2019 paper said the performance impairment from sleep inertia is the same as or worse than 40 hours of sleep deprivation. 

One of our sleep advisors is Dr. Jamie Zeitzer, the co-director of the Center for Sleep and Circadian Sciences at Stanford University. He completed real-world research into sleep inertia and found people’s cognitive performance (measured through the speed of keystrokes and click interactions on a search engine) was lower during the first two hours after waking.  

Once sleep inertia faded, people’s performance was at its best and then slowly got worse until they’d been awake for about 16 hours — usually the time people head to bed. 

Here’s Dr. Zeitzer’s best advice for overcoming sleep inertia: 

“Sleep inertia can make it feel like you can’t wake up, even when you’ve had enough sleep. Try getting out in sunlight, having a cup of coffee, and getting some exercise to shake off the grogginess faster.” 

You can’t escape sleep inertia altogether, but getting enough sleep overall will make it feel more manageable in the long run. Although, if you lost out on sleep recently and then slept for longer than usual — known as recovery sleep — you may feel ore sleep inertia at first.

Want to beat sleep inertia at its own game? RISE can predict how long your sleep inertia is expected to last each morning. We call this your “grogginess zone.” With a rough idea of timings, you can schedule your day to match. 

For example, try doing easy tasks during your grogginess zone — like a morning routine, household chores, or admin — and schedule hard tasks, like a work report, for when sleep inertia has passed. Try giving yourself about 90 minutes in the morning before you have to be “on.”

Expert tip: Sleep inertia may hit you harder if you’re a night owl. One study found it took early birds 10 to 20 minutes to get over sleep inertia, whereas it took about 30 minutes for night owls. If you’re a later riser, give yourself more time in the morning before you need to be “on.” 

RISE users on iOS 1.202 and above can click here to see their upcoming energy peaks and dips on the Energy screen.

2. Sleep Debt 

Sleep debt is the measure of how much sleep you owe your body. It’s compared against your sleep need, the genetically determined amount of sleep you need. 

If you need eight hours of sleep each night, but you’ve only been getting six hours recently, you’ll have built up sleep debt. 

Sleep debt can make sleep inertia feel worse and last longer. And it can lead to low energy all day long, not just when you first wake up.  

What we know about sleep need: When we looked at the sleep needs of 1.95 million RISE users aged 24 and up, we found they ranged from five hours to 11 hours 30 minutes. The median sleep need was eight hours, but a surprising 48% of users need eight hours or more sleep a night. 

The RISE app can work out how much sleep you need.

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See once and for all if you’re getting enough sleep each night. RISE can work out your unique sleep need and whether you’ve got any sleep debt. 

RISE users on iOS 1.202 and above can click here to view their sleep need and here to view their sleep debt. 

3. Being Out of Sync With Your Circadian Rhythm 

Your circadian rhythm is your body’s internal clock. It helps to control your sleep cycle and when you feel sleepy and alert over a roughly 24-hour cycle.  

You can get out of sync with your circadian rhythm, and this can make it hard to wake up. 

You might be out of sync with your circadian rhythm if: 

• You work night shifts or do rotating shift work 
• You’ve got social jet lag — or an irregular sleep schedule (which about 87% of adults do)
• You’re at odds with your chronotype — like a night owl on an early schedule 

Your energy levels naturally fluctuate as part of your circadian rhythm over about 24 hours. If you wake up during a low point, you’ll feel more tired than usual and may struggle to wake up. And if you wake up during deep sleep (which can happen if your sleep schedule is irregular), you may feel groggier, too. 

As well as your energy levels, the stress hormone cortisol fluctuates as part of your circadian rhythm. When everything’s running smoothly, your body produces cortisol in the morning to give you an energizing boost and help wake you up. 

But if you’re out of sync with your circadian rhythm, this can happen at the wrong time, meaning waking up will feel harder.  

This may all sound like a lot, but RISE can predict your circadian rhythm each day and show you a simple visualization. The app will show you when your body naturally wants to wake up and go to sleep. You can then try to stay in sync with these times to make mornings easier. 

Expert tip: If the times your body wants to sleep and wake up don’t match your lifestyle or work schedule, you can reset your circadian rhythm and shift the timings earlier or later. RISE’s smart schedule feature can suggest a daily bedtime that gently shifts to train your body to get enough sleep at the right times for you. 

RISE users on iOS 1.202 and above can click here to see their circadian rhythm on the Energy screen.

4. Stress and Anxiety 

Too stressed and anxious to sleep? You’re not alone. Among RISE users, stress and anxiety are the most common barriers to a good night’s sleep. Users say they struggle to fall and stay asleep because of them. 

And as we’ve covered, if you’re struggling to sleep at night, it’s going to be harder to get up the next day.

The link between anxiety and sleep goes the other way, too. Research shows if you don’t get enough sleep, your anxiety levels can go up. So you can find yourself in a vicious circle of more anxiety, more sleep loss, and more trouble waking up.

Want to break the cycle? We’ve covered tips on how to sleep with anxiety here.

Try this tonight: Psychological or cyclic sighing, which includes long exhales, can help to reduce anxiety and improve mood. A 2023 study co-authored by our advisor Dr. Jamie Zeitzer found five minutes of psychological sighing may be all it takes. 

We’ve covered how to do this breathing exercise here.

5. Mental Health Conditions 

Mental health conditions can make it hard to sleep. A 2020 study found those with anxiety disorders often have sleep problems like nighttime awakenings or shortened sleep, more light sleep, and less deep sleep. 

To make matters worse, mental health conditions like depression can rob you of motivation, meaning you may struggle to get out of bed, even when you’ve had enough sleep. And mental health issues often come with daytime sleepiness as a symptom. 

Mental health issues that can make it hard to wake up include: 

• Depression
• Anxiety 
• Attention deficit hyperactivity disorder (ADHD)
• Post-traumatic stress disorder (PTSD) 
• Bipolar disorder 
• Seasonal affective disorder 

6. Sleep Disorders 

Sleep disorders can make it hard to get enough sleep each night. With this lack of sleep, you can easily build up sleep debt, and this can make you feel like you can’t wake up in the morning. 

These include: 

• Obstructive sleep apnea
• Insomnia 
• Restless leg syndrome 
• Periodic limb movements disorder 
• Narcolepsy 
• Hypersomnia (research shows those with hypersomnia feel a more severe form of sleep inertia known as sleep drunkenness)
• Circadian rhythm sleep disorders like delayed sleep phase disorder 

Heads-up: When you try to wake up but can’t, you’re likely experiencing sleep paralysis. This is when you’re conscious but unable to move any part of your body as your muscles are temporarily paralyzed. While sleep paralysis isn’t dangerous, it can create a lot of anxiety and distress that impact sleep, even after the episode. Keep your sleep debt and anxiety low, and stay in sync with your circadian rhythm, to reduce how often sleep paralysis happens. 

7.

Medical Conditions 

Medical conditions can either make it hard to get the sleep you need or cause morning fatigue as a symptom. 

These include: 

• Hypothyroidism (underactive thyroid) 
• Iron deficiency anemia
• Heart disease 
• Chronic fatigue 
• Diabetes
• Arthritis 
• High blood pressure 

While not a medical condition, pregnancy, menopause, and your period could be a female-specific reason you can’t wake up. Fluctuating hormones, mood changes, and pain can cause you to build up sleep debt and get out of sync with your circadian rhythm. We’ve covered more reasons for female fatigue here.

How to Wake Up More Easily? 

The RISE app can guide you through 20+ sleep hygiene habits.

Here’s how you can have more energy in the morning to make waking up easier: 

• Keep a regular sleep schedule: This will keep your circadian rhythm in check. And research shows those with a regular sleep routine feel more alert than those who don’t, even if they get the same amount of sleep.  
• Resist the snooze button: While keeping your regular sleep pattern, don’t hit the snooze button. A 2022 sleep study found hitting snooze on your alarm clock prolongs sleep inertia compared to using a single alarm. RISE’s alarm feature can help if you’re a serial snoozer. When you turn the alarm off, RISE will send you straight to your favorite app for 15 minutes of guilt-free phone time. This will help you wake up slowly and get you through your initial sleep inertia without hitting snooze. 
• Use the right alarm sounds: Research from 2020 shows melodic sounds as an alarm can help to reduce sleep inertia. You can choose from melodic sounds, your choice of music, and watch and phone vibrations with RISE’s alarm.
• Lower your sleep debt: Check RISE to see how much sleep debt you have and try lowering it to make waking up easier. You can lower your sleep debt by going to bed a little earlier, sleeping in a little later, and taking afternoon naps.
• Do some morning exercise: As hard as it can be to exercise when you feel like you can’t wake up, physical activity can help to shake off sleep inertia faster. One study found even 30 seconds of exercise can help. Exercise throughout the day can also help you wake up the next morning. A 2022 study found the more daytime physical activity people did, the more alert they felt the next morning. 
• Get out in sunlight: Bright light exposure in the morning resets your circadian rhythm for the day and suppresses the sleep hormone melatonin. This will help wake you up in the morning and make it easier to fall asleep that night, making the next morning even easier. Aim to get 10 minutes of natural light as soon as possible after waking up. Make this 15 to 20 minutes if it’s overcast or you’re getting light through a window. 
• Enjoy a cup of coffee: Caffeine can temporarily block the sleepiness chemical adenosine from working in your brain. It can also boost serotonin, improving your mood. Enjoy coffee in the morning, and then cut yourself off in the afternoon to make sure it doesn’t keep you up. RISE can tell you exactly when to stop drinking coffee. 
• Eat a complex carb-rich breakfast: A 2022 study found a breakfast rich in carbohydrates that are slowly digested and absorbed was linked to higher morning alertness, whereas a high-protein breakfast was linked to lower alertness. Opt for whole grains and fruits as part of your breakfast.
• Have a morning routine you look forward to: This could include having a cup of coffee, going for a walk with a podcast, or meditating in the garden. Try to include sleep-boosting behaviors like getting out in sunlight and exercising. Having a morning routine you enjoy can help when mental health issues make it hard to leave your bed. Remember to do easy tasks while sleep inertia is causing early morning drowsiness, and save hard tasks for when sleep inertia passes.
• Having a relaxing bedtime routine: This will help you slow down for sleep and drift off more easily. Try reading, doing yoga, or journaling before bed. 
• Speak to a healthcare professional: Get medical advice if you think a health problem, sleep disorder, or mental health issue could be the reason you can’t wake up. A doctor or sleep specialist can recommend the best treatment options to help, such as medication, lifestyle changes, or cognitive behavioral therapy (CBT).

We’ve covered more tips to make getting out of bed easier here.

RISE can tell you when to do many of these sleep habits each day as part of something known as sleep hygiene, so you don’t need to keep track of them all. 

RISE users on iOS 1.202 and above can click here to set up their 20+ in-app habit notifications. 

The RISE app’s Smart Alarm can help you wake up more easily.

Make Waking Up Easier Each Day

If you can’t wake up, you might be battling sleep inertia. Sleep debt and being out of sync with your circadian rhythm can also contribute to low energy in the morning — and all day long. And anxiety, mental health issues, sleep disorders, and medical conditions could also be behind your low energy. 

To make waking up easier, turn to the RISE app. RISE can tell you how much sleep debt you have, so you can see if you need to lower it, and it can predict your circadian rhythm each day, so you can work to stay in sync. 

The good news? Lowering your sleep debt and getting in sync with your body clock will boost everything from your morning energy to your productivity and overall health and wellness. 

And as 80% of RISE users get better sleep and more energy within five days, you could be waking up easier within the week.

Feel Like You Can’t Wake Up?

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Summary FAQs

Why can’t I wake up?

Sleep inertia, or wake-up grogginess, is the main reason you’re unable to fully wake up in the morning or after a nap. It’s a completely normal part of your sleep-wake cycle that’s intensified by factors like high sleep debt and circadian misalignment (caused by sleeping in, social jetlag, and travel jet lag).

No matter how much sleep I get I can’t wake up

Sleep inertia, or wake-up grogginess, is the main reason you’re unable to fully wake up in the morning or after a nap. It’s a completely normal part of your sleep-wake cycle that’s intensified by factors like high sleep debt and circadian misalignment (caused by sleeping in, social jetlag, and travel jet lag).

Why can’t I wake up even after 8 hours of sleep?

If you can’t wake up even after eight hours of sleep, you may need more sleep than this, be getting less sleep than you think, have sleep debt to pay back, or you’re out of sync with your circadian rhythm.

Why can’t I wake up early anymore?

You most likely can’t wake up early anymore because you’re sleep deprived, out of sync with your circadian rhythm, or have a medical condition or sleep disorder like insomnia, sleep apnea, or parasomnias.

Can’t fall asleep and can’t wake up?

If you can’t fall asleep and can’t wake up you may have insomnia. Insomnia can be caused by poor sleep hygiene like late-night coffee and alcohol, anxiety, stress, depression, circadian rhythm disorders, and certain medications like antidepressants.

What medical condition can’t wake up

If you can’t wake up, you may have a medical condition, such as chronic fatigue or diabetes, a mental health condition, like anxiety or depression, or a sleep disorder, like hypersomnia and narcolepsy.

8 Tips to Train Yourself to Wake Up in the Morning

If your constant use of the snooze button and your morning zombie routine is getting old, there’s help. It begins with figuring out the different reasons why you can’t wake up in the morning and what to do about them.

Chances are you’re not getting enough sleep and need to tweak your bedtime routine. If a sleep disorder or other underlying condition is to blame for your morning sleepiness, there are treatments available.

We’ll cover all of that and more here so you can become one of those perky morning people.

Difficulty getting up in the morning isn’t just about loving your sleep and hating mornings. Lifestyle factors, medical conditions, and medications can make it hard to wake up. These include:

• parasomnias, such as sleepwalking, sleep talking, and night terrors
• sleep apnea, which causes periods of stopped breathing during sleep
• sleep deficiency, which can involve not getting good quality sleep, or sleep deprivation, which is not getting enough sleep
• stress and anxiety, which can interfere with your ability to fall asleep or stay asleep
• depression, which has been linked to excessive daytime sleepiness and insomnia
• circadian rhythm sleep disorders, which can prevent you from developing a regular sleep routine, such as shift work sleep disorder and irregular sleep-wake disorder
• certain medications, including beta blockers, certain muscle relaxants, and selective serotonin reuptake inhibitor antidepressants
• chronic pain, which can make it difficult to get a good night’s sleep

There are a number of things you can do to help you wake up. If an underlying condition is causing your excessive sleepiness or drowsiness in the morning, you may need a combination of home remedies and medical treatment.

The following are tips and treatments that can help you sleep better and wake up better.

Get on a sleep schedule

Going to bed and waking up at the same time every day is a must if you want to get on a good sleep schedule and train yourself to wake up early.

Figure out how much sleep you need — seven to nine hours per night is recommended — and aim to get to bed early enough so you wake up feeling refreshed.

Stick to your sleep schedule every day, including your days off, and your body will eventually begin waking up naturally.

Improve your bedtime routine

You may be sabotaging your efforts to get up early without even realizing it. Drinking caffeine in the later part of the day and using devices that emit blue light before bed can prevent you from falling asleep.

To improve your bedtime routine, try doing something relaxing before bed, such as reading or taking a warm bath. Avoid activities that’ve been shown to interfere with your circadian rhythm and cause sleeplessness, including:

• looking at screens, like your laptop or phone
• drinking caffeine within six hours before bedtime
• napping or spending too much time in bed during the day
• drinking alcohol before bed

Move your alarm to avoid hitting snooze

Tempting as that snooze button and getting “just a few more minutes” may be, falling back asleep after waking is sleep fragmentation.

According to research, sleep fragmentation increases daytime sleepiness and grogginess, decreases performance, and makes you feel run-down.

If you’re accustomed to hitting snooze, try moving your alarm away from your bed so you have to get up to turn it off.

Eat better

Eating a healthy diet increases your energy and helps you sleep better. On the flip side, foods that are generally considered unhealthy can make you feel sluggish and zap your energy.

Aim for a well-balanced diet full of foods that increase your energy, like fruits and vegetables, whole grains, and foods high in omega-3 fatty acids.

Get regular exercise

Exercise has been proven to improve sleep and conditions that can cause insomnia and excessive sleepiness, such as anxiety and depression.

It also increases energy levels by reducing fatigue, including in people with conditions associated with chronic fatigue, according to research.

Enjoy the daylight

Daylight helps regulate your circadian rhythms and improve your sleep.

If you get some sun first thing in the morning, it can help boost your mood and energy levels for the rest of the day. Try opening your blinds as soon as you get up, having your coffee outside, or going for a short walk.

You could also try sleeping with your blinds open so you wake up to sunshine — that is, as long as it’s not too bright outside your bedroom window at night.

Gloomy day? No worries. Just turn on the lights or use a light-up alarm clock.

Get a sleep study

If you can’t get up in the mornings after trying other methods or have noticed sleep disorder warning signs, talk to a doctor about a referral to a sleep specialist.

Participating in a sleep study can help diagnose a sleep disorder that may be to blame for your morning fatigue.

Treat a sleep disorder

If you’re diagnosed with a sleep disorder, such as chronic insomnia or restless leg syndrome (RLS), treatment can help you sleep and wake up better. Treatment depends on the specific sleep disorder and might include:

• prescription drugs, such as sleep aids or medication for RLS
• melatonin
• a breathing device for obstructive sleep apnea
• behavioral therapy
• surgery for obstructive sleep apnea

Having trouble waking up in the morning is just one sign you’re not getting enough sleep. Here are some others:

• excessive yawning
• irritability
• lack of motivation
• fatigue
• excessive daytime sleepiness
• brain fog
• increased appetite

It’s possible to train yourself to wake up on time in the morning. A few changes to your routine can help you get rid of your morning fatigue so you can be up and at ’em bright and early.

If you worry that you have a sleep disorder or other medical condition that may be contributing to your morning fatigue, see a doctor.

How to wake up easily. Somnologist advises

Somnologist Maria Ovsyannikova told how to forget about sticky eyes, drowsiness and morning sickness once and for all.

Step 1. Prepare your bed

To wake up easily, you need to prepare for sleep properly. To begin with: a place to sleep should be comfortable – without voids and height differences, not cramped, with linen without hard folds. The room should be dark: make sure that the light sources do not interfere with sleep.

• See also: What gadgets will help improve sleep? Top most useful devices from AliExpress

Step 2. We remove the phone half an hour before bedtime

We put the phone aside half an hour before bedtime. The flickering of the screen makes it difficult to fall asleep: the body thinks that it is still day outside the window. Devote the last half hour before going to bed to meditation, plans for the future, pleasant memories. It is better to go to bed before midnight – it will be easier to wake up. In no case should you eat up before going to bed: then sticky eyes and a feeling of weakness in the morning will be provided to you.

• On this topic: Eat at night, fight on the Internet! Bad advice on how to definitely not get enough sleep

Step 3. After waking up – breathe and stretch

The first minutes after waking up are an important time. Set your alarm 5-10 minutes early so you don’t rush. Lying in bed, take a few deep breaths in and out. Pull your joints. Massage your earlobes, head, fingers. Get up slowly, without sudden movements.

The body needs time to switch from sleep to work. If you immediately jump out of bed, then the day can begin with a headache, pressure surges, pain in the joints and back. Plus, you will take a bad mood and a feeling of “lack of sleep” out of bed with you.

• For those who no longer have the strength: 9 tips on how to overcome fatigue and regain energy curtains. Sunlight blocks the production of melatonin, the sleep hormone. Thanks to the light, all body systems receive a signal that it is time to wake up. And it is for this reason that it is so difficult to get up on cloudy days when there is little light and no sun.

  Step 5. We plan time so as to do things without haste

  “Easy awakening is a matter of the correct mode, settings and attitude. Train yourself to go to bed and wake up at the same time. The body will get used to these hours: getting up in the morning will be easier. Plan your time so that you don’t rush in the morning. The lack of stress, the ability to lie in bed after the alarm – all this will help to forget about morning sleepiness.

  • See also: How to stop being late? A short guide to help you become punctual

  What pharmaceutical preparations will help you wake up easily

  Calming collection

  Natural remedy based on the roots of valerian, motherwort, oregano and sweet clover. It will come in handy if it is time for bed, and you are too excited and sit at the computer until late at night. Take at night.

  Melaxen

  Synthetic analogue of melatonin, a hormone that regulates circadian rhythms. Reception of “Melaxen” normalizes night sleep and improves well-being after waking up in the morning. Removes feelings of lethargy and weakness in the morning. Take at night.

  Lemongrass tincture

  Lemongrass seeds – natural energy drink. They enhance the processes of excitation in the structures of the brain. In other words, they make the brain “wake up” faster and start working. Can be taken immediately after waking up.

  L-carnitine

  Helps you recover better and wake up easier if your work requires physical activity or if you are actively involved in sports. In parallel, L-carnitine will save you some of the excess weight: athletes use it for weight loss.

  See also:

  Five preventable diseases

  Casual sex: how to protect yourself from the consequences

  The main drugs for men’s health 90 013

  Why is it so hard for us to wake up in the morning?

  Home — Social networks — Why is it so hard for us to wake up in the morning?

  There are few lucky people who manage to wake up immediately at the sound of an alarm clock, get up and run briskly to work. Most of us take time to recover in the morning – sometimes even an hour is not enough! We help ourselves with a cup of black coffee or a loud radio – but this does not save us either. Why is the morning not good and how to make it a little more pleasant?

  Why are we hiding under the covers?

  If in the morning you feel sleepy, you want to drink and sleep at least an hour more, then there are several reasons.

  The first – the most banal – you did not have enough time to sleep. For everyone, this number of hours is very individual – five or six hours are enough for someone, and at least eight for someone. But even more important is the biological rhythm. If you do not get enough sleep, it is clearly broken in you. And you sleep, most likely, not at the time to which the body is accustomed, and wake up not when it would like.

  Our body is the most accurate alarm clock. Accustomed to waking up always at the same time, it will prepare for this awakening an hour before awakening. It will release special hormones into the blood – cortisol, a stress hormone that gives energy and helps to wake up. Sleep will become more sensitive, body temperature will rise. Your body is ready to wake up.

  It’s like starting a computer – you press a button, it starts to make noise and “rumble”, and only after a couple of seconds the monitor turns on.

  But if the body is not used to getting up at the same time, then it is not preparing to wake up. That’s why you feel so overwhelmed in the morning.

  “Setting up” the internal clock is not difficult – you just need to get up and go to bed at the same time every day. Every day counts as a weekend too! Then happiness will come – you will start waking up even five minutes before the alarm goes off. This again, the body will take care of itself – it knows how much you do not like the sound of an alarm clock, and helps you not to hear it.

  “Another five minutes… ten…”

  Just do not make a terrible mistake – do not turn off the alarm and do not allow yourself to sleep a little more.

  If you turn off the alarm, you run the risk of falling back into a deep sleep, from which it is very difficult to return to reality. Then you will open your eyes again and try to wake up – bypassing the stage of “light” and sensitive sleep, when the body itself is preparing to wake up. The result is sad – another ruined morning.

  Therefore, it is better to immediately set the alarm clock exactly at the time when you need to get up – so that there is no temptation to lie down a little more.

  Good advice: as soon as you hear the alarm clock, get up and open the curtains – so your body will quickly realize that it’s already daytime and stop sleeping.

  When awakening is a great harm

  When you wake up abruptly, your body is under a lot of stress. As we already wrote, he needs time to recover. If this time is not given, tragedy can occur.

  It is for this reason that most heart attacks happen in the morning. After all, if you are already at risk, then there are plaques in the arteries, and an increase in blood pressure upon awakening can cause a heart attack.

  Enjoy the sun

  Experts advise: to improve sleep, spend more time outdoors. Remember that man is a daytime creature – we are active during the day and sleep at night. Because of this, our biological rhythm is directly dependent on the movement of the sun – sunrises and sunsets determine the time of sleep. Light receptors in the eye send signals to the brain and thus set the internal clock. Moreover, these eye cells are basically not responsible for vision, so blind people want to sleep and wake up at the same time as everyone else.

  When you spend time outside, your body adjusts to the world around you, to the local time. Therefore, if we walk a lot, we quickly get used to a different time zone.

  Ideally, you should be outside for at least an hour or two. And fresh air, especially, is useful not only for sleep.

  Perhaps our sleep problems are the result of being indoors for a long time. And indeed, when you go to work in winter it is still dark, when you go out it is already dark. ..

  Lark or owl – it all depends on the genes

  Approximately 10 percent of us are “larks” – those who go to bed early and rise early. Another ten percent are “owls”, in which everything is exactly the opposite. And all the rest “hung” somewhere between these two categories.

  Doctors say: the love of early rises is transmitted genetically. After all, it happens that no matter how hard a person tries, even two hours is not enough for him to wake up. As a rule, “owls” and “larks” are whole families. So if you can’t wake up early in the morning, then you should not expect your child to jump out of bed immediately when the alarm goes off.

  The reason here is again in the biological clock. In “larks” they work faster, so they get tired more easily in the evening and rush to sleep. And the “owls” have slower clocks – so they can work quietly at night.

  Sleep and adolescents

  Can’t push your child to school again? He is not lazy, he really would like to get up earlier, but the body is against it – children need more sleep than adults to cope with the hormonal, physical and psychological changes associated with growth.