Do You Wake Up Tired? 7 Tips to Help You Sleep Better

/ Mas'ood Cajee, DDS, MPH/

If you're waking up tired, it might feel like you didn't get any sleep at all. This can leave you feeling sluggish and drained throughout the day. But there are ways to improve your sleep quality and start your day feeling refreshed. Let's dive into some tips to help you sleep better and avoid waking up tired.

1. Set a Sleep Schedule

Your body loves routine, so go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal clock and can improve sleep quality.

2. Create a Relaxing Bedtime Routine

Calm your mind and body before bed. Try reading a book, listening to calming music, or practicing deep breathing. Avoid screens for at least an hour before bedtime.

3. Watch What You Eat and Drink

Avoid heavy meals, caffeine, and alcohol close to bedtime. They can disrupt your sleep and make you wake up tired.

4. Keep Your Bedroom Dark and Cool

A dark, quiet, and cool bedroom creates the perfect environment for sleep. Use blackout curtains or an eye mask to block light.

5. Limit Naps

While a quick nap can boost your energy, long or late naps can interfere with nighttime sleep. Keep naps short (20-30 minutes) and early in the day.

6. Exercise Regularly

Regular exercise can help you fall asleep faster and enjoy deeper sleep. Just avoid vigorous workouts close to bedtime.

7. Consider a Sleep Study

If you've tried everything and still wake up tired, it might be time for a sleep study. Sleep apnea, a condition that disrupts your breathing during sleep, can leave you feeling exhausted. A sleep study can help diagnose this condition and guide your treatment options.


Quirky Facts


  • DID YOU KNOW? Humans are the only species that willingly delay sleep.

  • DID YOU KNOW? Your body temperature drops when you sleep, so a cooler room can improve sleep quality.

DID YOU KNOW? The average person spends about a third of their life sleeping!