Introduction

Sleep is an essential component of a healthy lifestyle, providing the body and mind with the rest and rejuvenation needed for optimal functioning.

However, many individuals find themselves waking up feeling tired and groggy despite getting a seemingly adequate amount of sleep.

Feeling exhausted even after a full 8 hours of sleep can be frustrating and disruptive to your daily life. While it's common to attribute tiredness to lack of sleep, there are several surprising factors that may be at play.

If you or a loved one feel sleepy or fatigued, despite having 7-8 hours of sleep, it could indicate poor sleep quality, for example.

In this article, we will explore various factors that can contribute to feeling tired even after a full night's rest, including deficiencies in nutrients, poor bedtime rituals, inappropriate food and drink consumption before bed, and non optimal bedroom environments.

Additionally, we will discuss practical steps you can take to enhance the quality of your sleep and wake up feeling refreshed.

Okay, so why are you still tired after a good nights sleep?

There are a number of possibilities. ...

Your Bedtime Ritual Sucks

The habits and routines leading up to bedtime, known as sleep hygiene, can greatly influence the quality of your sleep. Engaging in activities that stimulate the mind or body close to bedtime can make it difficult to fall asleep or maintain deep sleep.

Common culprits include excessive screen time, late-night caffeine consumption, irregular sleep schedules, and excessive exposure to bright lights. Establishing a consistent sleep routine, minimizing electronic device usage before bed, creating a calm and comfortable sleep environment, and practicing relaxation techniques such as reading or meditation can greatly improve your sleep quality.

Engage in activities such as reading a book, practicing meditation or yoga, listening to calming music, or journaling Adopting these practices an hour before bedtime can signal to your body that it's time to rest.

Nutritional Deficiencies

Certain nutrients play a vital role in promoting restful sleep and daytime wakefulness. Nutritional deficiencies can significantly impact sleep quality and leave you feeling fatigued even after a sufficient duration of sleep.

Several key nutrients play vital roles in regulating sleep, including magnesium, iron, vitamin D, and B vitamins. Low levels of these nutrients can disrupt the sleep-wake cycle and leave you feeling tired. Additionally, amino acids such as GABA and L-Theanine have been shown to reduce anxiety, stress, and improve sleep quality.

Consider incorporating nutrient-rich foods such as leafy greens, whole grains, nuts, seeds, and lean proteins into your diet. If necessary, consult with a healthcare professional to identify and address any specific nutrient deficiencies.

Lack of Consistency

While the number of hours you sleep is important, maintaining a consistent sleep schedule is equally crucial. Research conducted at the University of Michigan revealed that individuals with irregular sleep patterns experienced lower moods and increased symptoms of depression.

Getting too little sleep makes you feel tired the next day, but oversleeping can make you drowsy too. In fact, any changes in your regular sleep patterns can disrupt your body's rhythms and deplete your energy, which can make you feel sluggish and lethargic.

Establishing a regular bedtime and wake-up time can help regulate the circadian rhythm of your biological clock and improve sleep quality over time.

Food and Drinks Before Bed

The food and drinks you consume before bedtime can have a significant impact on your sleep quality. Heavy meals high in fat and protein can lead to indigestion and discomfort, making it harder to fall asleep and maintain uninterrupted sleep.

Opt for light, easily digestible snacks if you feel hungry before bed, and avoid consuming stimulating substances at least a few hours before sleep.

Taking Sleep-Disrupting Substances

Certain substances can interfere with your sleep quality, even if consumed before bedtime. Alcohol and cannabis may initially induce drowsiness, but they can disrupt REM and deep sleep, leading to reduced sleep quality.

As mentioned above, consuming caffeine, even several hours before bedtime, can have lingering effects on sleep. Focus on consuming sleep-supportive foods such as tart cherry juice, magnesium-rich foods, vitamin D sources, and foods with omega-3 fatty acids.

Bad Bedroom Environment

The bedroom environment plays a crucial role in promoting restful sleep. Factors such as noise, temperature, light, and mattress comfort can significantly impact sleep quality. Excessively loud or disruptive noises can interrupt your sleep cycles, while extreme temperatures can lead to discomfort and restlessness.

Ideally, your bedroom should be dark, quiet, and at a comfortable temperature. Invest in blackout curtains, earplugs, a comfortable mattress, and consider using white noise machines or sleep-friendly apps to create an optimal sleeping environment.

A build up of Sleep Debt

Sleep debt refers to the difference between the sleep you need and the amount you actually get. If you consistently miss out on sleep, even a full night's sleep may not fully restore your energy levels.

Recognize the importance of prioritizing sleep and aim to fulfill your recommended sleep quota consistently to minimize sleep debt.

Stress and ANXIETY

Stress, anxiety, and certain mental health conditions can contribute to sleep disturbances and leave you feeling tired even after a full night's sleep. Racing thoughts, worries, and emotional turbulence can make it challenging to fall asleep or achieve deep, restorative sleep.

Engaging in stress management techniques such as exercise, meditation, journaling, or seeking therapy can help alleviate mental burdens and promote better sleep.

Practical Steps to Improve Sleep Quality

a) Establish a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends.

b) Create a relaxing bedtime routine, such as taking a warm bath, reading a book, or listening to calming music.

c) Minimize exposure to electronic devices, particularly blue light, at least one hour before bed.

d) Ensure your bedroom is quiet, dark, and at a comfortable temperature.

e) Invest in a supportive and comfortable mattress and pillows that suit your sleep preferences.

f) Avoid consuming large meals, caffeine, and stimulating substances close to bedtime.

g) Engage in regular physical exercise, but avoid vigorous workouts too close to bedtime.

h) Manage stress through techniques such as meditation, deep breathing exercises, or mindfulness practices.

i) Create a more sleep-friendly environment by reducing clutter, promoting airflow, and using calming scents like lavender.

j) Consider using white noise machines, earplugs, or sleep masks to block out disruptive sounds or light.

k) If you suspect an underlying sleep disorder or medical condition, consult a sleep doctor or a healthcare professional for a proper diagnosis and treatment.

l) Avoid taking long daytime naps, as they can interfere with your nighttime and sleep cycle.

m) If you continue to experience persistent fatigue and sleep problems, keep a sleep diary to track patterns and discuss them with a healthcare professional.

n) use natural supplements to help with sleep and to support mental clarity during the day.

Supplements for Sleep

1. Melatonin: Melatonin is a hormone naturally produced by the body that regulates sleep-wake cycles. Supplementing with melatonin can help regulate your internal clock and improve sleep quality, particularly for individuals with jet lag or shift work sleep disorders.

2. Magnesium: Magnesium is a mineral that plays a role in relaxation and helps to calm the nervous system. It can promote deep sleep and may help individuals who have trouble falling asleep. Magnesium citrate or glycinate are common forms used for sleep support.

3. Valerian Root: Valerian root is an herbal supplement that has been used for centuries to promote sleep and reduce anxiety. It may help individuals with insomnia and has a calming effect on the nervous system.

4. L-Theanine: L-Theanine is an amino acid commonly found in green tea. It promotes relaxation, reduces stress, and improves sleep quality. It can be taken as a supplement or consumed in tea form.

5. 5-HTP: 5-HTP is a compound that the body converts into serotonin, a neurotransmitter that regulates mood and sleep. By increasing serotonin levels, 5-HTP may promote relaxation and improve sleep quality.

6. GABA: Gamma-aminobutyric acid (GABA) is an inhibitory neurotransmitter that helps calm the brain and promote relaxation. Supplementing with GABA may help individuals who struggle with racing thoughts and have difficulty winding down before sleep.

7. Chamomile: Chamomile is an herbal supplement commonly consumed as a tea to promote relaxation and improve sleep quality. It contains apigenin, a compound that may have sedative effects.

8. Passionflower: Passionflower is an herb known for its calming properties. It may help reduce anxiety and improve sleep quality by increasing levels of GABA in the brain.

It's worth mentioning that supplements should not replace healthy sleep hygiene practices and a balanced lifestyle. Creating a soothing sleep environment, practicing relaxation techniques, and establishing a consistent sleep routine are also essential for promoting restful sleep.

Supplements for day time clarity and wakefulness

If you need some support during the day, and your morning coffee isn't quite doing it for you (or you don't like the jittery wise effects, give these a try...

1. Ginseng: Ginseng is an herbal supplement commonly used to improve cognitive function and increase energy levels. It may help combat fatigue, enhance mental clarity, and improve overall brain function.

2. Lion's Mane: Lion's Mane is a mushroom-derived supplement known for its potential cognitive benefits. It may support brain health, improve focus, and enhance memory. Some studies suggest that Lion's Mane may promote the production of nerve growth factor (NGF), a protein that is important for brain function.

3. Cordyceps: Cordyceps is a fungus with adaptogenic properties that may help reduce fatigue and improve endurance. It is often used to support energy production, enhance exercise performance, and combat mental and physical fatigue.

4. L-Theanine: L-Theanine is an amino acid found in green tea that is known for its relaxing and focus-enhancing effects. It can promote a sense of calmness without causing drowsiness and may help alleviate stress and improve mental clarity.

5. Rhodiola Rosea: Rhodiola Rosea is an adaptogenic herb that has been used traditionally to combat fatigue and enhance cognitive function. It may help increase energy levels, reduce mental fatigue, and improve mood.

6. Coenzyme Q10 (CoQ10): CoQ10 is a compound found naturally in the body and also available as a supplement. It plays a crucial role in cellular energy production and is involved in maintaining optimal brain function. CoQ10 supplementation may help improve energy levels, reduce brain fog, and support overall cognitive health.

Remember, supplements can have varying effects on individuals, and it's important to choose high-quality products from reputable sources.

Final Thoughts

Feeling tired after a full night's sleep can be frustrating and impact your overall well-being and productivity.

By addressing potential factors such as nutritional deficiencies, poor sleep hygiene, inappropriate food and drink consumption before bed, and unfavorable bedroom environments, you can improve the quality of your sleep and wake up feeling refreshed.

Incorporating healthy lifestyle habits and adopting practical strategies to enhance sleep hygiene can have a significant positive impact on your sleep quality and overall energy levels in the day.

Remember, everyone's sleep needs may vary, so it's important to find what works best for you and prioritize your sleep as an essential part of your daily routine.

If you need a pick me up in the day,  relying solely on caffeine can lead to jitters and crashes, so having a combination of ingredients is beneficial. Look at options  Cordyceps, Ginseng, slow-release caffeine, and L-theanine for a more well-rounded and balanced energy experience.

Gathering these ingredients up individually and getting the dosing right can be a challenge, thats why we created our gummy Mojo - we wanted to make daily energy and nutrition easy to understand and access, whilst not compromising good health.

Our team reverse-engineered a proprietary blend of functional mushrooms, herbs, adaptogens and roots that boost mood, overall wellness and your body's natural energy production for an entire day of steady flow.

Backed by numerous studies, they taste great, are vegan, gluten-free, and contain no artificial flavors or colors.

Mojo recently won the product of the year at the Microdose awards, and have been featured in Vice, Cool Hunting, Business Insider and Forbes. 

Over 1 million gummies sold in the U.S since our launch in 2021 - we're proud to help our community think more clearly, be more productive and feel more connected...

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