Sleepless nights hurting your day? How to finally get some rest

From benefitnews.com

While it should be as easy as breathing, sleep can evade us, despite our best efforts to get a good night's rest. However, there's hope that you can break your negative sleep patterns.  

According to the CDC, nearly 15% of adults have trouble falling asleep, and 17.8% have trouble staying asleep; the American Academy of Sleep Medicine estimates that 12% of Americans have been diagnosed with chronic insomnia. Whether it's due to stress, chronic pain, hormonal imbalances or changes, or work schedules, if someone consistently finds it hard to sleep between seven and nine hours a night, they should know they're not alone. 

"Many people use bedtime to ruminate over past events or worry about upcoming challenges, making it harder to relax and fall asleep," says Michael Gradisar, clinical psychologist and head of sleep science at Sleep Cycle, a bio-alarm clock app. "By middle to older adulthood, medical and biological issues such as menopause can exacerbate sleep problems. Medications used to manage these issues can sometimes further complicate sleep.''

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Why you might struggle to sleep in 2025

Gradisar predicts that financial anxiety will be a massive driver of sleepless nights this year. A 2024 CNN poll revealed that nearly 40% of U.S. adults worry most or all of the time that their income won't be enough to make ends meet. Those sentiments will show no sign of waning this year, Gradisar predicts. 

"Unfortunately, I do predict an increase in financial insomnia in 2025 — various financial indicators, such as rising household debt, loan defaults and homelessness, highlight the growing struggles many households face," says Gradisar. "When people experience insomnia, their worries don't typically start with concerns about sleep itself or how they'll function the next day. Instead, they often reflect on their current financial challenges or stress over upcoming problems they need to solve. This cycle of rumination can make it even harder to fall asleep."

Gradisar also expects to see an increase in insomnia due to coughing. He recalls how much sleep quality declined during the last few months of 2021 when the world faced a renewed surge in COVID-19 cases. Alongside other respiratory illnesses like RSV and the flu running rampant this winter, sleepless nights due to sickness are bound to tick up.

"During the spread of the Omicron variant, Sleep Cycle observed a significant increase in night-time coughing data across the population," says Gradisar. "Looking ahead, there are concerning signs on social media suggesting that public health measures and science may not be taken as seriously as they should. If this trend continues, we could see increased infection rates in 2025."

New year, old tricks

While Gradisar acknowledges that there's no quick fix when it comes to sleep, he highlights a few old techniques that may be worth a try. For example, "sleep reversing" is an exercise that dates back to the 1970s and centres on the idea of "paradoxical intention" — instead of trying to fall asleep, the person tries to stay awake. 

"This counterintuitive approach reduces the pressure and frustration of trying to force sleep, which often backfires," says Gradisar. "Sleep isn't something that should require effort. It's a natural process that occurs when both the body and mind are ready. By shifting the focus away from trying to sleep, this technique creates a more relaxed state, allowing sleep to come naturally."

Those who struggle with sleep could also experiment with making their rooms into "sleep caves." Gradisar notes that a modern sleep cave should be dark, remain at a comfortable temperature throughout the night and contain minimal noise. 

As for phones or blue screens at large, Gradisar is happy to debunk the myth that they're the enemy of sleep. That doesn't mean doom scrolling on your phone should be part of your sleep routine, but your phone doesn't necessarily have to be banned from your room altogether.

"For blue light to meaningfully shift a person's sleep timing, the light source needs to be at least ten times brighter than what's emitted from phones, tablets or other devices," he says. "In fact, when intentionally adjusting someone's sleep schedule, such as preparing them for overseas travel to minimise jet lag, we use much brighter LED glasses." 

Gradisar actually recommends using those LED glasses as part of bright light therapy to help patients realign their internal clocks. For those struggling with chronic insomnia, no matter how they try to improve their bedtime routine, Gradisar asks them to consider cognitive behavioural therapy.

"It remains the most effective approach for treating insomnia-related issues, such as difficulty falling asleep or staying asleep,'' he says. "However, not all sleep challenges are insomnia-related. Sleep struggles are highly individual, and identifying the root cause is essential before applying the correct solution."

https://www.benefitnews.com/news/how-to-get-better-sleep-in-2025

Why sleep disorders are becoming common

From newindianexpress.com

Early signs of sleep disorders include excessive daytime sleepiness, trouble concentrating, headache, irritability, and mood swings 

Sleep disorders are becoming increasingly common in cities as busy work schedules, high stress, and the fast pace of urban life are making it harder for people to get enough rest.

In places like Bengaluru, constant noise, bright screens, and irregular routines are disturbing natural sleep patterns. Long working hours, long commutes, and the pressure of balancing work and personal life are adding to the problem.

Experts warn that lack of sleep is now a major health concern, affecting both mental and physical well-being.

Sleep disorders can take many forms, with insomnia, sleep apnoea, restless leg syndrome, and narcolepsy being the most common, says Dr Sachin Baliga, psychiatry consultant, Fortis Hospital.

Insomnia, or the inability to fall or stay asleep, often starts with symptoms like difficulty in falling asleep, waking up frequently during the night or early morning, or feeling tired despite spending enough time in bed.

“Sleep apnoea, on the other hand, is a condition where there are periods of stoppage of breathing repeatedly during deep sleep, often leading to loud snoring and gasping for air,” he said.

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Early signs of sleep disorders include excessive daytime sleepiness, trouble concentrating, headache, irritability, and mood swings. These symptoms are often ignored or mistaken for stress, but when left unchecked, they can severely impact physical and mental health, Dr Sachin said.

What’s concerning is that sleep difficulties are now affecting younger children as well, Dr Sachin said, adding that kids as young as five or six are showing signs of sleep problems, often due to exposure to screens before bedtime, irregular routines, and anxiety from academic or social pressures.

Additionally, conditions like sleep apnoea are increasingly being diagnosed in children, often linked to obesity or enlarged tonsils, he added.

Doctors also highlight that in urban cities, the tradition of free coffee at corporate offices is quietly contributing to sleep problems.

With unlimited access, many employees rely on multiple cups to stay alert during long hours and to meet tight deadlines. While coffee provides a quick energy boost, drinking too much — especially later in the day — can mess with natural sleep patterns, making it harder to unwind at night.

Moreover, working night shifts for companies based abroad is also adding to a rise in sleep disorders. Employees often experience a form of chronic jet lag, as their bodies struggle to adjust to working during the night and sleeping during the day.

This misalignment of the body’s natural clock not only disrupts sleep but also causes fatigue, irritability, and long-term health problems like anxiety and heart issues, doctors pointed out. Sleep disorders are becoming increasingly common due to the modern lifestyle, which are marked by high levels of stress, irregular schedules, and excessive screen time, said Dr Suchismitha

Rajamanya, lead consultant and HOD of internal medicine at Aster Hospital. Rapid urbanisation and demanding work environments have led to longer working hours, disrupting natural sleep patterns, she said, explaining that due to this individuals experience chronic stress, which triggers the release of cortisol, a hormone that can interfere with the body’s ability to fall and stay asleep.

Another significant but less discussed factor is the impact of circadian rhythm disruptions caused by modern living conditions, Dr Suchismitha adds. “The circadian rhythm, the body’s internal clock, regulates the sleepwake cycle based on exposure to natural light and darkness. However, the pervasive use of artificial lighting and the prevalence of shifts at work have thrown this rhythm off balance.

Irregular sleep patterns lead to a misalignment between the internal clock and external cues, resulting in disorders like delayed sleep phase syndrome,” she added.

https://www.newindianexpress.com/xplore/2025/Jan/28/why-sleep-disorders-are-becoming-common

Can't Sleep? You Might Have Winter Insomnia

From bustle.com

Experts share seven tips for getting easy, deep, refreshing rest 

If falling asleep has been harder since the weather got cold, then you might have a case of “winter insomnia.” This is a sleep issue that crops up in the chillier months, and it can make it impossible to get enough rest. (Are you reading this at 3 a.m.? Welcome.)

Winter insomnia is different from the typical insomnia that might impact you year-round because it’s linked to the many environmental changes and lifestyle shifts that occur within the snowy season. Think shorter days, less sunlight, and way more time spent inside. When you add it all up, it can really mess with your rest.

“Shorter daylight hours and reduced sunlight disrupt the body's circadian rhythms, which regulate sleep-wake cycles, making it harder to maintain healthy sleep patterns,” says Dr. Lizzie Benge, a sleep medicine physician at Harvard Medical School's Division of Sleep and Circadian Disorders.

These disturbances prevent you from falling asleep, but they might also explain why you wake up in the middle of the night or feel unable to fall back to sleep. As if this time of year wasn’t already snoozy enough, Benge says you might wake up feeling less than refreshed, and be extra tired and irritable throughout the day.

Think you have it? Read on for more info about winter insomnia, including what to do about it.

Manu Vega/Moment/Getty Images

What To Know About Winter Insomnia

If it’s too cold to pop outside to see friends, go for a walk, or hit the gym, then you might not be burning off as much energy as you normally would in other seasons. By the time you go to bed, it could mean you aren’t tired enough to sleep.

Your internal clock can be thrown off by several factors: a lack of daylight and outdoor time, more naps than usual, and even an extra warm bedroom.

If your home is too hot, you might have trouble drifting off to sleep, says Robert Roopa, a psychologist and sleep specialist at OCD and Anxiety Clinic of Ontario. It’s recommended to sleep in a cool environment, but that can be tough if the temperature is out of your control.

On top of that, Benge says wintery days can lead to mood disturbances like Seasonal Affective Disorder (SAD). Symptoms include depression, fatigue, irritability, and anxiety — all things that’ll keep you up at night.

The takeaway? “Unlike regular insomnia, which can occur year-round due to a wide range of causes, such as stress or medical conditions, winter insomnia is specifically tied to seasonal changes,” Benge tells Bustle. “For those who already struggle with sleep, the lack of sunlight and changes in routine during the winter months can exacerbate their insomnia.” People who don’t normally have insomnia can feel it, too.

What To Do About Winter Insomnia

If you haven’t gotten a good night’s sleep since November, here’s what to do.

Go Outside

Make an effort every day to realign your circadian rhythm. “Spending more time outdoors during daylight hours or using light therapy can help counteract reduced sunlight exposure,” says Benge. A few minutes outside in the morning will do the trick.

Get Moving

If you can manage a brisk winter walk or fit in an indoor workout, that’ll help burn off excess energy that might be keeping you awake. Even a simple stretch before bed could make a difference.

Stick To A Schedule

Maintaining a consistent sleep schedule is key no matter the time of year, but especially if you’re dealing with winter insomnia. To make it easier to fall asleep, go to bed at the same time every night, wake up at the same time every morning, and try not to give into those lengthy afternoon naps that have been calling your name.

Counteract The Heat

“If you are too hot or too cold, you are more likely to experience difficulties with interrupted sleep,” says Roopa, so keep your room cool by turning down your thermostat, removing a blanket from your bed, or opening a window to release a little steam.

Get A Humidifier

“Investing in a humidifier during dry periods of the winter can help significantly improve sleep quality,” he adds. The refreshing burst of moisture will make it easier to breathe, and that’ll make it easier to snooze.

Limit Caffeine

If you’ve been having a late-afternoon coffee to help keep you warm, try switching to decaf or hot chocolate.

Chat With A Therapist

If you think SAD plays a role in keeping you awake, reach out to a therapist. As Roopa says, “Consulting a healthcare provider for treatments like Cognitive Behavioural Therapy for Insomnia (CBT-I) or light therapy may be beneficial.”

Sweet dreams!

Studies referenced:

Troynikov, O. (2018.) Sleep environments and sleep physiology: A review. J Therm Biol. doi: 10.1016/j.jtherbio.2018.09.012.

Wescott, DL. (2020.) Sleep in seasonal affective disorder. Curr Opin Psychol. doi: 10.1016/j.copsyc.2019.08.023.

https://www.bustle.com/wellness/winter-insomnia-cant-sleep-tips

Expert reveals top five foods to eat before bed for a better night's sleep

From getsurrey.co.uk 

With the NHS reporting that around one in three of us will experience insomnia at some point in our lives, it's well worth trying out these foods before bed to help you sleep

An expert has unveiled a list of five nutritious options that can enhance your slumber if they're consumed just before hitting the hay. With the NHS noting that about a third of Britons will struggle with sleep at some stage, finding natural remedies could be the way to go.

Causes for sleep disruption range widely, including stress, anxiety, weather conditions, health issues, or sometimes without any discernible trigger. Making lifestyle adjustments is suggested to better one's sleep quality, and dietary choices are among the factors to consider.

Cheryl Lythgoe, matron at Benenden Health, curated a selection of foods that could assist in both falling asleep and staying asleep throughout the night. She explained: "If you’ve tried every sleep remedy under the sun and you’re tired of struggling to sleep through the night, it could be because you’re eating the wrong foods before bed. "

Cheryl pointed out that while items like refined sugars and caffeine are detrimental to sleep patterns, our regular shopping lists may already include foodstuffs that promote better rest. She added: "For those who love a late-night dessert, natural foods like cherries or bananas are excellent for promoting a good sleep and satisfying your sweet tooth at the same time."

Cherries

Naturally high in melatonin (which aids in a good night’s sleep), munching on cherries or having some cherry juice before bed is an excellent way to promote a longer, deeper sleep, she suggested.

Bananas

Bananas, according to Cheryl, are one of the best foods for sleep, due to their high levels of magnesium and tryptophan which relax the muscles and calm the body.

Cheryl pointed out that while items like refined sugars and caffeine are detrimental to sleep patterns, our regular shopping lists may already include foodstuffs that promote better rest. She added: "For those who love a late-night dessert, natural foods like cherries or bananas are excellent for promoting a good sleep and satisfying your sweet tooth at the same time."

She recommended trying sliced banana with a tablespoon of nut butter before bed to aid in getting some shut eye.

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Honey

Honey stimulates melatonin and settles the part of our brain that regulates wakefulness. Try brewing up a hot lemon and honey drink to get you ready for bedtime.

Turkey

Turkey might surprise you as it is known to promote a full night’s sleep due to its high levels of essential amino acids. Cheryl warned: "Just don’t eat an entire plateful before bed; one or two thin slices will suffice."

Almonds

Almonds, like bananas, are high in magnesium which helps to regulate our blood sugar levels as we sleep, helping to switch the busy working mind from the adrenaline cycle to a more restful "rest and digest" cycle.

If changing up your diet isn’t working, she also advised sticking to a regular sleep schedule. Cheryl said: "To improve sleep patterns, it’s important to review what and when we are eating, not forgetting to brush our teeth, and also ensure we instil a regular routine; this allows the body to recognise those ‘bedtime’ signals and help to have a restful night."

The NHS also recommends the following steps if you’ve been suffering from insomnia:

• Go to bed and wake up at the same time every day
• Relax at least one hour before bed, for example, take a bath or read a book
• Make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
• Exercise regularly during the day
• Make sure your mattress, pillows and covers are comfortable
• Do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
• Do not eat a big meal late at night
• Do not exercise at least four hours before bed
• Do not watch television or use devices, like smartphones, right before going to bed, because the blue light makes you more awake
• Do not nap during the day
• Do not drive when you feel sleepy
• Do not sleep in after a bad night's sleep and stick to your regular sleeping hours instead.

The health body says you should speak to your GP if:

• Changing your sleeping habits has not helped your insomnia
• You've had trouble sleeping for months
• Your insomnia is affecting your daily life in a way that makes it hard for you to cope.

https://www.getsurrey.co.uk/news/health/expert-best-foods-sleep-30823455

How to combat sleepless nights as we age

From independent.co.uk

There are several lifestyle adjustments that can help combat insomnia

Sleep patterns naturally change as we age, often leading to sleepless nights for those aged 60 and over.

This change can be challenging for a number of reasons, including feeling fatigued during the day, difficulty concentrating and increased stress.

We have spoken to some experts who have unpicked the main reasons behind sleepless nights later in life.

We have also listed some effective strategies to help you wake up feeling refreshed and revitalised.

What factors contribute towards sleep challenges in your 60s?

Discomfort

Many older adults tend to wake up more in the night due to discomfort.

“As we age, there are many more physical variables that come into play which can affect sleep, such as obstructive sleep apnoea and waking up to go to the toilet much more,” says Charlie Morley, sleep expert and author of Wake Up To Sleep. “And simply, for many over-60s, things just start to ache all over, all the time. An aching body is so much harder to relax into sleep.”

Sleep regulation

“We all have a body clock in our brain which sets the timing, and is also involved in keeping us asleep,” explains Dr Kat Lederle, sleep and circadian rhythm specialist at The London General Practice. “As we age, that clock isn’t as accurate as it used to be – which could mean the signal to stay asleep isn’t as strong anymore.”

Melatonin

We tend to produce less melatonin (the sleepy hormone) as we age, which can often lead to disrupted sleep patterns.

“There is variability between all of us. We have high producers [of melatonin] and low producers,” says Lederle. “But within a person, we do see as we get older, there is less melatonin output.

“The body clock is involved in setting the timing for melatonin to be released, so if it is not functioning as accurately anymore, that can play a role.”

Menopause

                                                 Many women experience sleep disturbances during menopause

“Between 40-60% of women experience sleep disturbances during the menopause transition,” highlights Dr Naomi Potter, menopause specialist and founder of Menopause Care. “This is caused by a variety of factors such as oestrogen and progesterone loss, hot flushes, night sweats, mood changes, frequent trips to the bathroom, anxiety, and ageing.

“A study in 2017 found that around 25 per cent of menopausal women meet the criteria for an insomnia disorder.”

It’s also common for postmenopausal woman to experience sleep problems.

“Postmenopausal women have a higher risk of having sleep apnea, because of the lack of the hormones and the fluctuations,” explains Lederle. “Postmenopausal women have lower levels of progesterone, a hormone which helps with sleeping.”

Here are some tips to help overcome the sleepless nights

1. Adjust eating times

Maintaining regular meal times can positively affect your body clock, as food acts as a kind of time cue, says Lederle.

“For a good night’s sleep it’s also helpful if you stop eating three hours or even earlier before you go to bed,” adds Lederle. “Shortening your eating window also seems to have a positive impact on your overall health and sleep.”

2. Stick to a consistent bedtime

“Having a regular bedtime and regular wake up time is very important,” emphasises Lederle. “That doesn’t mean it needs to be 10pm bang on, but aim for within an hour or half an hour.”

3. Get outside during the day

                                                       Getting into natural light helps reset our body clock

Regular exposure to, ideally natural daylight, in the early hours of the morning helps reset our body clock.

“Older people, particularly those in care homes, tend to go outside less, and as we age our eyes and lenses change so less light gets through, particularly less blue light,” says Lederle. “And you want that blue light to tell your body clock, hey, daytime has started.

“If you get outside during the day then when it gets darker there is a stronger contrast. And that’s if there’s a stronger contrast, it’s easier for that ageing body clock to notice that there has been a change, whereas, if you’re inside all day, there isn’t much change on brightness levels.”

4. Be mindful about napping

“Having a 20 minute nap before three o’clock or so is generally fine, but if it’s longer and later, or more frequent napping in the day, then that can create a problem,” says Lederle.

5. Address pain where possible

“Look at whether pain or any other medical conditions, such as arthritis, may be impacting your sleep,” recommends Lederle. “Older people also often move less, due to pain, but we do need a level of movement in order to support our sleep.”

6. Wear warm socks to bed

“Older people may struggle to fall asleep if they have cold feet, so wearing warm bed socks or even washing the feet with warm water before going to bed can help warm up the skin which helps circulation,” advises Lederle.

https://www.independent.co.uk/life-style/health-and-families/tips-sleepless-nights-insomnia-b2682962.html

7 sleep myths that could be ruining your rest

From fastcompany.com

These common myths might be affecting your ability to feel well-rested tomorrow 

If you’re having trouble focusing at work and start dragging midday, the solution may not be grabbing another cup of coffee. A productive day starts the night before with quality sleep, yet sleep can feel elusive. According to a Gallup poll, 57% of U.S. adults said they’d feel better if they got more sleep.

Sleep seems like such a simple task. You just go to bed and close your eyes, right? Unfortunately, there are some common sleep myths that might be coming between you and feeling well-rested tomorrow.  

                                                                [Source Photo: Shvets Production/Pexels]

1. I Need 8 Hours of Sleep

For most people, the ideal amount of sleep falls between seven to nine hours. Thinking you need a solid eight, then, makes sense. However, the range of healthy sleep can be anywhere between five and 11 hours, says Kaitlyn Masai, a psychologist with Refreshed Psychotherapy, specializing in insomnia.

“The amount of sleep we need changes as we age, from needing a lot of sleep in infancy to needing much less in adulthood,” she says. “Once we get to adulthood, the amount of sleep we need remains relatively stable with a slight decrease in older age.” 

What’s more important than the quantity of hours is the quality of the sleep, which is harder to measure. “Someone who is getting eight hours of poor-quality sleep is going to feel like they are not getting enough sleep while another person might be able to get deep, good-quality sleep that is only six hours and feel like they got all the rest their body needs,” says Masai. “A good indicator to determine if you are getting enough sleep is how you feel during the day.”

2. Relaxing in Bed Will Encourage Sleep

More time in bed doesn’t always mean getting more sleep, says Masai. In fact, if you head off before you feel sleepy and lie awake for a long period of time, watching TV or scrolling on your phone, it can contribute to insomnia. 

“Spending too much time awake in bed weakens the association your body has between the bed and sleep,” says Masai. “Instead, it increases conditioned arousal which is the association between bed and wakefulness.” 

Spending time awake in bed can also increase the time you spend feeling frustrated or anxious about sleep, which can lead to trying to force sleep. 

“Forcing sleep doesn’t work,” says Masai. “It does, however, create energy in the body which ends up pushing sleep away. Spending more time in bed is only helpful for people who feel sleepy but are procrastinating going to bed. It is important to listen to your body and go to bed when you feel sleepy.”

3. I Can Catch Up on Sleep Over the Weekend

While sleeping in after a week of poor sleep might feel good in the moment, it doesn’t completely reverse the effects of lost sleep, says Dr. Chelsea Perry, a clinician and owner of Sleep Solutions, sleep apnea specialists. 

“Chronic sleep deprivation can’t be fully made up with occasional long nights of rest,” Perry says. “The truth is, consistent, quality sleep throughout the week is far better for your health.”

Not getting enough sleep creates a sleep debt, which is your body’s need for more sleep, says Masai. Consecutive nights of too little sleep will lead to a greater sleep debt that becomes harder to recover from. 

“While you can partially recover from sleep debt, you can never fully replenish the lost opportunity for sleep,” says Masai. “Having an inconsistent sleep schedule can also lead to a greater likelihood of developing insomnia disorder. If you are getting adequate sleep on the weekdays, your body will not be able to get significantly more sleep on the weekends.”

4. A Consistent Bedtime Will Improve My Sleep

When working to improve sleep, many people focus on having a consistent bedtime, but what’s more important is having a consistent wake time. Inconsistent wake times can cause disruptions to your circadian rhythm, which is your body’s internal biological clock, says Masai.

“The circadian rhythm regulates the timing of sleep and wakefulness,” she explains. “While several factors can influence the circadian rhythm, wake time is the most important. A consistent wake-up time will also cause you to get sleepy around the same time every evening, which can help with developing a consistent bedtime.”

5. My Body Is Used to a Lack of Sleep

This sleep myth suggests that if you sleep less, your body will adjust to the lack of sleep and function normally, says Marten Carlson, a certified sleep science coach at the mattress-review site Mattress Clarity. 

“Research has shown that both short-term and long-term sleep deprivation can have negative effects on your body,” he says. “While you might feel okay for a while when pushing yourself to sleep less, the consequences will catch up with you eventually.”

Some people believe that you can train your body to need less sleep, adds Perry, who is also a diplomate of the American Board of Dental Sleep Medicine. “While people often try to get by on less sleep, the body doesn’t adjust to needing less sleep without negative consequences,” she says. “Chronic sleep deprivation reduces cognitive function, mood, and overall health. The truth is, getting enough sleep is crucial, and you can’t simply train your body to function optimally on less.”

6. A Nightcap Will Help Me Sleep

A glass of wine in the evening can be relaxing, helping you wind down for bed. But be careful not to use it as a crutch for falling asleep, says Carlson. 

“While drinking alcohol before bedtime might make you feel drowsy at first, the full effect it can have on your sleep quality is surprising,” he says. “It can significantly affect your ability to get deep REM sleep, disrupt your sleep schedule, and worsen snoring or sleep apnoea.”

Masai agrees: “Alcohol is a depressant and so can help with falling asleep,” she says. “However, alcohol is more likely to cause poor sleep quality and more frequent sleep disruptions.”

7. If I Get Enough Sleep, I Will Wake Up Feeling Great

If you wake up and don’t feel refreshed, it’s natural to assume you didn’t get enough sleep. However, Masai says it’s perfectly normal to feel sleepy or groggy for the first 30 to 60 minutes after waking. 

“This is called sleep inertia and can resolve faster with physical movement and light exposure,” she says. “If the fatigue continues for longer, this can be due to a variety of other factors such as sleep apnoea, medication side effects, poor nutrition, or lack of exercise.”

A substantial amount of Americans are sleep deprived. By understanding and correcting some of the common myths around sleep, you can help put yourself on the road to better rest.

https://www.fastcompany.com/91261324/sleep-myths-that-could-be-impacting-your-rest