Remember this: Why do you feel tired in the morning? SO TIRED in the morning can’t sleep at night…Read this article to discover the cause of your suffering.
Another One of Those Situations…
You’re still in between full wakefulness and slumber, but you can anticipate what’s about to happen.
Even before you open your eyes, you feel an utter wave of sloth overtaking you. Your body is exhausted and your mind drained empty – you’ve just woken up.
Why is it a cardinal rule that you feel like shit in the morning and so exhausted? I’m going to tell you the most common reasons.
The first thing we need to cover is that we SHOULD be feeling energized after waking up. I’m not talking about so fresh that you could give a speech or take an obstacle course. But you should at least have the energy to drag yourself out of bed without wanting to kill yourself or inflict harmful damage to those who get on your way to a cup of coffee. People have died for coffee…
Cortisol is the body’s main stress hormone that increases adrenaline, boosts wakefulness and stimulates the sympathetic nervous system. It follows the circadian rhythms and fluctuates throughout the day.
Circadian rhythms are biological patterns built into our physiology that follow day and night cycles. They trigger our hormones, the metabolism, and even our mood.
- Cortisol is low throughout the night so that we could produce melatonin – the sleep hormone.
- As morning begins to dawn, cortisol starts rises and melatonin decreases at about 5-7AM
- Cortisol reaches its peak around 8-9 AM and then lowers back down slightly
- Only to have another increase at 12-1 PM
This is our inner “WAKE YO ASS UP system!”
Reasons Why You Feel Tired in the Morning
We’re supposed to feel energized in the morning and be fully alert because if we were to live in the savannah, you’d get killed by predators if you pressed that snooze button. Another one of those privileges of living in a safe environment.
But if cortisol is rising, why do you still feel tired in the morning?
There are 2 reasons for it and they’re both connected to each other.
- You suffer from a circadian mismatch and
- Your sleep quality at night sucks
Both of which prevent you from recharging your energy.
Circadian Rhythms Explained
It’s now time we talked in closer detail about these mysterious circadian rhythms. You already have the gist of what they are, but we need to understand them a lot better for future reference.
In a nutshell: Circadian rhythms are biological cycles of physical, mental and behavioral changes that follow the day and night rotations in an organism’s environment.
Most living creatures have them, including mammals, plants, microbes, fish and on planet Earth, they function according to the 24-hour cycle.
- Circadian rhythms are driven by our biological clocks throughout the body and coordinated by a “master clock” in the brain.
- The “Master Clock” consists of the suprachiasmatic nucleus (SCN), which is a group of nerve cells in the brain. It’s located in the hypothalamus and contains nearly 20 000 nerve cells.
- Circadian rhythms get triggered by natural physiological processes in the host’s body, but signals coming from the surrounding environment play a much more crucial role.
The main cue that influences circadian rhythms is light, which turns on or off genes and other metabolic functions.
Circadian rhythms can influence sleep-wake cycles, hormonal release, body temperature, the metabolism, your mood and other important bodily functions.
Tired in the Morning But Not at Night
Mismatches in circadian rhythms have been linked to various sleep disorders, such as insomnia, including other medical conditions like obesity, diabetes, depression, bipolar disorder and seasonal affective disorder.
As you can see, circadian rhythms are very important for not only determining human sleep patterns but influencing overall health.
The biggest contributing factor you’d want to focus on is melatonin – the sleep hormone. The SCN directly controls the production of melatonin, as it sends information about external light sources straight into the brain.
After sunset, when there’s less light, the SCN will tell the brain that it’s time to start producing melatonin so you’d get drowsy for the upcoming night.
Well, that’s what’s supposed to happen…
Why You Can’t Sleep at Night
The problem is that your body perceives all light as the same – it can’t tell the difference between light that’s coming from the sun and the one from an artificial light source, such as your computer screen or the lamp.
In November 1879, Thomas Edison patented the first commercially viable light bulb and the modern society hasn’t been the same ever since.
With the rise of industrialization and the advancement of technology, our natural day and night cycles have been replaced with living under the Sun’s zenith 24/7.
There’s light everywhere – cities are so lit that you can see them from outer space; street lamps and billboards are illuminating even the darkest corners of the slums; your sleeping cave is invaded by the brightness of your smart phone and your brain is blazing like a fire.
This craze for illumination is driving the progress of mankind and allows us to do our tasks despite the time of day. At the same time, our enlightenment may become the greatest cause of our detriment.
Why Blue Light is Bad for Sleep
Artificial light puts a harsh stop to melatonin production and makes you more awake than you should. I would imagine that you don’t need melatonin specifically to sleep. However, the quality of your sleep will still be severely hindered by its lack.
There are so many other hormonal and physiological processes set forth by melatonin and night time.
- Human Growth Hormone (HGH) gets released the first few hours of sleep around 11 PM – 2 AM. This hormone is crucial for building muscle tissue, burning fat and maintaining youthfulness.
- Memory consolidation and cerebral maintenance take place in the deepest stages of sleep, one cycle of which takes 70.90 minutes to complete.
- Staying up past the natural rhythm of melatonin production may cause a second wind effect of another cortisol rush so that you’d be awake.
All of which wreak havoc to your body’s health, your brain’s cognitive abilities, and are the ultimate cause to why you feel like shit in the morning.
This IS the source of your poor sleep and lack of energy in the morning.
It should be a big enough of a motivation to reconsider your sleeping patterns and when you sleep.
To learn how to optimize your day and night cycles so you could sleep better, wake up faster and have more energy throughout the day, then check out my FREE E-Book Wake Up Empowered!