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How to Improve Your Sleep Quality (and Stop Feeling Groggy When You Wake Up)

It seems like a great idea to sleep in on the weekends after a stressful week at work, especially if you haven’t had enough shut-eye and would like to catch up on it.

However, the reality is that when you do wake up, you only feel just as groggy as you would during the weekdays. When you do wake up, the first thing you feel is that familiar dull headache and that sense of lethargy, and you don’t feel like doing anything for the rest of the day.

So why does your body do this?

Why This Happens

The answer to this lies in your brain.

More specifically, answer lies in both your brain’s neurochemicals and how they interact with your average sleep cycle. In order to wake up, your brain prompts your body by releasing different kinds of “feel-good” hormones and increasing your body temperature.

However, when you do choose to go back to sleep, this whole cycle goes awry and your body doesn’t know when to wake up as a result.

What You Can Do

The best thing that you can do whenever you wake up this way is to simply not go back to sleep, but you can make a compromise by setting your alarm for twenty minutes and switch the lights on.

As much as possible, try sticking to your schedule during the weekends and catch up on how much shut-eye you lost by sleeping in early.

You can even improve your sleep with what you eat. There are all kinds of foods you can stock up on that are rich in nutrients that improve your sleep, such as mackerel, brown rice, and even watercress and lentils.

Keeping a Routine

Your body needs time to both wind down to sleep and wind up to wakefulness, so spend the first and last ten minutes of your waking hours doing this.

As much as possible, stay away from electronics before going to sleep, or doing anything that could add stress and make you feel alert instead. The best way for dealing with them during this time is by writing them down and dealing with them the morning after.

Talking to Your Doctor

If you still have trouble getting enough rest for yourself no matter how hard you try, you may have a problem that you should consult with your doctor to know if you need any medications.

Another way to take note of any changes or improvements in your sleep cycle is by writing them down, from what time you wake up to whether you felt comfortable or not during your sleep.

(Disclaimer: this list is compiled in no particular order.)