Why can’t I wake up in the morning? How to wake up more easily. Discover the top reasons you’re struggling to leave your bed and get expert tips to start your day refreshed.

Understanding Sleep Inertia

It’s natural to feel groggy when you first wake up, and this is due to a phenomenon called sleep inertia. Sleep inertia is the temporary grogginess and disorientation that occurs immediately after waking up, even when you’ve had enough sleep. Symptoms of sleep inertia include sleepiness, brain fog, and lowered mental performance.

In fact, the performance impairment from sleep inertia is comparable to or worse than 40 hours of sleep deprivation. Research has shown that people’s cognitive performance, measured through keystrokes and click interactions, is lower during the first two hours after waking up. Once sleep inertia fades, performance peaks and then slowly declines until bedtime.

To overcome sleep inertia, experts recommend getting exposure to sunlight, having a cup of coffee, and doing some light exercise. While you can’t eliminate sleep inertia altogether, getting enough sleep overall will make it more manageable. If you’ve had a sleep deficit and then slept for longer, you may experience more pronounced sleep inertia at first.

Are You Sleep Deprived?

Sleep debt is the measure of how much sleep you owe your body compared to your genetically determined sleep need. If you regularly get less sleep than your body requires, you’ll accumulate sleep debt, which can make sleep inertia feel worse and lead to low energy throughout the day.

According to data from 1.95 million RISE users, the median sleep need is 8 hours, but a surprising 48% of people need 8 hours or more. The RISE app can help you determine your unique sleep need and whether you have any sleep debt.

Circadian Rhythm Disruptions

Your circadian rhythm is your body’s internal clock that regulates your sleep-wake cycle. If you’re out of sync with your circadian rhythm, it can make it much harder to wake up in the morning. Factors like jet lag, shift work, and even inconsistent sleep schedules can disrupt your circadian rhythm.

To realign your body clock, experts recommend maintaining a consistent sleep schedule, even on weekends, and getting exposure to natural light during the day. Avoiding blue light from screens in the evening can also help.

Medications and Medical Conditions

Certain medications and medical conditions can contribute to difficulties waking up. Prescription drugs like sedatives, antidepressants, and high blood pressure medications may cause drowsiness. Conditions like sleep apnea, hypothyroidism, and depression can also make it hard to wake up refreshed.

If you suspect a medication or medical issue is the culprit, it’s important to speak with your healthcare provider. They can review your medications, order any necessary tests, and provide personalized treatment recommendations.

Lifestyle Factors

Your daily habits and lifestyle choices can also impact your ability to wake up. Consuming too much caffeine or alcohol, not getting enough exercise, and having an inconsistent sleep schedule can all make it harder to feel alert in the morning.

To improve your morning wakeups, aim for a consistent bedtime, limit caffeine and alcohol intake, and incorporate regular physical activity into your routine. Creating a relaxing pre-bed routine can also help signal to your body that it’s time to wind down for the night.

Stress and Anxiety

High levels of stress and anxiety can interfere with your sleep quality and make it challenging to wake up feeling refreshed. Worrying about not being able to wake up can also become a self-fulfilling prophecy.

To combat stress-related waking difficulties, try incorporating stress-reducing practices like meditation, deep breathing, or yoga into your daily routine. Addressing the root causes of your stress and anxiety can also help improve your sleep and wakeup experience.

Underlying Health Conditions

In some cases, an underlying health condition may be the reason you’re struggling to wake up. Conditions like sleep apnea, thyroid disorders, and depression can all contribute to daytime drowsiness and difficulty waking up.

If you’ve tried various strategies to improve your wakeups and are still having trouble, it’s a good idea to consult with your healthcare provider. They can perform a comprehensive evaluation and recommend appropriate treatment if an underlying medical issue is the cause.