There are mornings where we all wake up with our mind not feeling as clear and focused as it should even though we are physically rejuvenated. There are host of different terms to describe this feeling. It is not exactly lightheadedness or confusion. Neither is just a matter of difficulty concentrating and reasoning. There is no single word to describe this sensation accurately and often we use a range of terms such as a muzzy or groggy feeling, or a foggy mind. Basically our mind is not yet ready to get going for the day and could do with further rest. This can be a symptom of certain diseases but in many instances it is just a reflection of our poor sleep habits, nutrition and lifestyle.
A Good Night’s Sleep Everyday
Most of us think that we know what makes for a good night’s sleep but this is not always the case, especially for adults. The stresses of modern life and demands of daily commitments often compromise the quality of sleep at night. Here’s the basics – 7 to 8 hours of uninterrupted sleep daily around the same time everyday.
Sleep ensures that you are both physically and mentally invigorated. Insufficient sleep can therefore affect your mind just as much as it affects your body and energy levels. Here are some sleeping tips which can help you get enough hours but also ensure that you have a quality sleep at night.
Avoid Nighttime Disturbances
There are many reasons why your sleep may be disturbed at night but there are steps that you can take to minimize it. Firstly, ensure that you are sleeping in a quiet and cool environment. Secondly, your bedding and sleep clothes should be comfortable. Another important aspect to prevent is waking at night to urinate (nocturia).
If you awaken frequently to go to the toilet, your sleep cycle is affected and you will not get the full benefit of sleeping. Empty your bladder completely before bedtime and keep the fluid intake to a minimum about 2 to 3 hours before sleeping. However, there is no reason to avoid fluids altogether. Dehydration can be one of the reasons for your grogginess.
Sleeping Pills May Be The Cause
A number of prescription drugs cause morning drowsiness. Sleeping tablets is one such drug. Ironically you may use sleeping pills to get a better night’s sleep in the hope that this will clear your mind and get rid of the grogginess. However, the sleeping pills itself may be the problem. Even using a sleeping tablet once off will often lead to morning grogginess.
It will generally be worse if you also use other sedative or narcotic prescription medication like opioid painkillers. Drinking alcohol or consuming illicit drugs can exacerbate the situation even further. Speak to your doctor before stopping prescribed sleeping tablets if you notice that the morning muzzy feeling is severe and affects your daily functioning.
Do Not Depend On Stimulants
As the old say goes “what goes up must come down”. The same applies to your mental and physical state when you use stimulants. Be it nicotine or caffeine, stimulants may give you a short term boost but as you go on the ‘downer’ you will sometimes end up feeling worse than you were before taking the stimulant.
If a muzzy feeling in the morning is the problem then do not depend on coffee to invigorate you. Ultimately you are delaying the inevitable. Rather look into why you experiencing this morning muzziness. It may be poor quality sleep or insufficient sleep. It could be dehydration. Or it may even be a medical problem. Stimulants are not the answer.
Use An Anti-Snore Pillow
Snoring is one of the problems that can affect your sleep. It may also affect your partner’s sleep. If you are experiencing a problem with snoring then you should use an anti-snore pillow. Even if you are not snoring, these pillows can also help with keeping your airways open which may assist to some extent with mild sleep apnea.
Some pillows are specifically indicated for both snoring and mild sleep apnea and are the better option. You will not always know that you do snore if you sleep alone or that you have mild sleep apnea. But morning grogginess is one symptom of both these conditions.
Consider A Midday Nap
Not all of us are bursting with energy all day everyday. You should feel refreshed and energetic after a sleep but if you find that you are waning during the course of the day then a midday nap may help. It is particularly useful if you did not have at least 7 hours of sleep the preceding night. Power naps are short and useful.
But if time and commitments persist then try to nap for an hour or two. It can give your mind that midday boost that it needs. However, do not let the napping spoil your sleep at night. Some people may be fine with a 30 minute nap and not be affected at night. Others can comfortably nap for an hour or two and still sleep soundly at night. See what works for your mind and body.
Drink More Water During The Day
That muzzy or groggy feeling can be a symptom of dehydration. Many of us suffer with mild dehydration and do not even know it. If you are trying simple lifestyle changes to remedy your morning muzziness then good rehydration should definitely be part of that regimen. But water alone may not be enough.
Electrolytes are equally important and often lost with water through urine and sweat. The right combination of water and electrolytes can be sourced from an oral rehydrating solution (ORS) which is available in pharmacies and most supermarkets. Avoid the diuretics like coffee and cola drinks which are high in caffeine. Here are some ways to treat mild dehydration.
Eat A Good Breakfast
Remember that when you awaken in the morning your body is getting back into action after a long period without refueling. You probably last ate 2 to 3 hours before bedtime and then slept for another 7 to 8 hours. For obvious reasons, breakfast is the most important meal of the day. It provides the fuel to get your through the day and skipping it is always a mistake.
Have a good breakfast before you set off for the day. Even if you are not a morning person and do not like to eat much so early in the day, a small breakfast at the very least is essential. It will provide your brain with the same nutrition that the rest of your body needs to perform at its peak.