Why Do I Feel Tired and Sleepy After Waking Up?

Q: Why Do I Feel Tired and Sleepy After Waking Up?

Hello： Based on your description, it is possible that you are experiencing symptoms of autonomic nervous system dysregulation. <br>In the morning, excessive activation of the parasympathetic nervous system may lead to a lack of energy, while in the evening, when you should be res

Feeling sleepy after waking up in the morning?

Dr.
Wang: I feel very tired and want to sleep about an hour after I wake up in the morning.
This happens every day, even when I haven't used my phone the night before, and I have good and sufficient sleep, going to bed around midnight and waking up at 7 AM.
In the morning, I feel completely exhausted, with no happy mood or motivation, but by the evening, my energy levels improve significantly, and I feel very motivated.
I have previously consulted a psychiatrist for obsessive-compulsive disorder.
I’m not sure why this is happening; do you have any thoughts on it? I take B vitamins in the afternoon around 5 PM, but I wonder if that has any effect.
However, when I take B vitamins in the morning, I feel extremely drowsy.
Thank you for your response! (Much appreciated!)

Feng, 10~19 year old female. Ask Date: 2022/03/23

Dr. Wang Yaoting reply Psychiatry

Hello: Based on your description, it is possible that you are experiencing symptoms of autonomic nervous system dysregulation.
In the morning, excessive activation of the parasympathetic nervous system may lead to a lack of energy, while in the evening, when you should be resting, there is instead activation of the sympathetic nervous system, resulting in increased energy.
I would recommend making the following adjustments:
1.
Maintain a regular schedule, ensure adequate sleep, and engage in moderate exercise: Sleep helps stabilize mood, so aim for at least 7 hours of sleep each night.
Incorporate regular exercise into your weekly routine to promote sweating.
Try the 333 exercise method: exercise at least 3 times a week, with each session lasting at least 30 minutes, and ensure your heart rate reaches over 130 beats per minute after each session.
Activities can include moderate aerobic exercises such as jogging, brisk walking, cycling, swimming, playing sports, or dancing.
2.
Develop effective stress-relief techniques: Regularly talk with close friends, listen to music, sing, or get a massage.
Combine these activities with diaphragmatic breathing—slowly inhale through your nose and exhale through your mouth.
Aim to do this 20 times in the morning, noon, evening, and before bed, totaling at least 80 times a day.
3.
Consider keeping a mood journal before bed to reflect on and organize your emotions from the day, which can help alleviate tension and stress.
4.
Maintain a balanced diet, eat regular meals, and limit the intake of stimulating foods.

I hope this addresses your concerns :)

Reply Date: 2022/03/23

More Info

Feeling tired and sleepy after waking up can be a perplexing experience, especially when you believe you are getting enough sleep. Based on your description, several factors could contribute to your post-waking fatigue, and it’s essential to explore them to understand your situation better.

1. Sleep Quality vs. Quantity: While you mention that you are getting around seven hours of sleep, the quality of that sleep is just as important as the quantity. Sleep is divided into various stages, including REM (rapid eye movement) and non-REM sleep. If your sleep is frequently interrupted or if you are not reaching the deeper stages of sleep, you may wake up feeling unrefreshed. Conditions such as sleep apnea, where breathing is interrupted during sleep, can significantly affect sleep quality, leading to excessive daytime sleepiness.

2. Circadian Rhythms: Your body has a natural circadian rhythm that regulates sleep-wake cycles. If your sleep schedule is inconsistent or if you are waking up at a time that does not align with your body’s natural rhythm, you may feel groggy and tired upon waking. It’s interesting to note that you feel more energetic in the evening, which might indicate that your body is naturally inclined to be more active later in the day.

3. Nutritional Factors: You mentioned taking B vitamins, particularly in the afternoon. While B vitamins are essential for energy metabolism, taking them at the wrong time could potentially affect your energy levels. Some individuals report feeling more alert after taking B vitamins, while others may experience a crash if their bodies do not metabolize them effectively. It might be worth experimenting with the timing of your B vitamin intake to see if it makes a difference in your morning energy levels.

4. Mental Health Considerations: Given your history of obsessive-compulsive disorder (OCD), it’s crucial to consider the impact of mental health on your physical well-being. Anxiety and depression can manifest as fatigue and lack of motivation. Even if you are not currently experiencing overt symptoms, underlying anxiety can affect your sleep quality and overall energy levels. It may be beneficial to discuss these feelings with a mental health professional, especially if you notice any changes in your mood or motivation.

5. Physical Health Factors: Various medical conditions can lead to excessive daytime sleepiness and fatigue. Conditions such as hypothyroidism, anemia, chronic fatigue syndrome, or even infections can contribute to feelings of tiredness. If this issue persists, it may be wise to consult with a healthcare provider for a thorough evaluation, including blood tests to rule out any underlying health issues.

6. Lifestyle Factors: Consider your overall lifestyle, including physical activity, hydration, and stress levels. Regular exercise can enhance sleep quality and boost energy levels, while dehydration can lead to fatigue. Additionally, high-stress levels can impact sleep quality, leading to feelings of tiredness upon waking.

In summary, feeling tired and sleepy after waking up can stem from a combination of factors, including sleep quality, circadian rhythms, nutritional habits, mental health, and physical health conditions. It may be beneficial to keep a sleep diary to track your sleep patterns, dietary habits, and how you feel throughout the day. This information can be invaluable when discussing your symptoms with a healthcare provider. If the problem persists, seeking professional guidance is essential to identify the root cause and develop an effective management plan.

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