It is difficult to wake up in the morning because our body secretes melatonin, a hormone that promotes sleep, and decreases the secretion of cortisol, a hormone that helps us be active. In addition, a harsh awakening by an alarm can disrupt our natural circadian rhythm.
Our body naturally follows an internal clock, also known as a circadian rhythm. This mechanism regulates the alternation between wakefulness and sleep over approximately 24 hours. When this rhythm is disrupted, your body is completely confused: it no longer knows exactly when to sleep or when to wake up. Working late, sleeping in on weekends, or regularly changing schedules (like shift workers or night workers) seriously upsets this rhythm. The result: fatigue accumulates, and by morning, your body struggles to wake up. We often talk about a “social jet lag” effect, a kind of time zone difference without even taking a flight. Your internal cues are blurred, so it's understandable that waking up becomes quite complicated.
Stress and anxiety weigh heavily on your ability to get up in the morning, even if you don't always notice it clearly. When you're anxious, your body produces more cortisol, the stress hormone, and that disrupts your deep sleep. As a result: fragmented, shallow sleep, with frequent nighttime awakenings and a feeling of exhaustion upon waking. And when you're stressed, your mind loops through worries or anxious scenarios, preventing you from truly disconnecting. Consequently, it's difficult to start fresh and ready in the morning.
Light strongly regulates your sleep by directly influencing the secretion of a key hormone: melatonin. When your eyes perceive light, especially daylight or screen light, your brain significantly slows down the production of this melatonin, signaling your body, "Hey, stay awake!" Conversely, in darkness, melatonin levels rise, and your brain understands, "Okay, it's time to sleep." The problem? Staying up late in front of your phone or TV sends the wrong signals to your body, disrupting your biological clock. As a result, your night becomes complicated, and your wake-up truly painful.
If you go to bed and wake up at changing times all the time, your body gets completely lost. Your biological clock loves regularity to know when to produce certain hormones, when to wake up, or when to prepare for sleep. An unpredictable routine disorganizes this entire internal mechanism, leading to a painful feeling of constant fatigue upon waking, even if you have slept enough. Your body loves habits. Frequent changes prevent the body from properly settling into a rhythm and prevent you from fully enjoying the restorative phases (deep sleep and REM sleep) that you absolutely need.
Sleeping enough is good, but sleeping with good quality is better. When your sleep is too light or often interrupted, your body struggles to enter the precious phases of deep sleep and REM sleep. The result: less recovery, a foggy brain, and a guaranteed difficult wake-up. Things like ambient noise, a room that is too hot or too cold, or uncomfortable bedding can definitely ruin your sleep quality. Not to mention that issues like sleep apnea, even mild, can disrupt your sleep without you always realizing it. The shallower your sleep, the less you recover, and the more you feel like you've barely slept when you wake up. Hence the daily struggle to get out of bed.
Did you know that there are different chronotypes (biological sleep profiles)? Some people are naturally morning types (morning chronotype), while others are evening types (evening chronotype), which explains why some people find it harder than others to get up early.
Did you know that a short nap during the day (lasting 10 to 20 minutes) can reduce feelings of fatigue and improve your alertness without affecting your nighttime sleep? However, be careful not to extend it too long, as an excess can have the opposite effect and worsen fatigue.
Did you know that drinking coffee immediately after waking up does not maximize its effects? This is because your cortisol levels (the stress and wakefulness hormone) are naturally high upon waking. Instead, wait 1 to 2 hours after you wake up to enjoy your first cup!
Did you know that you spend about one third of your life sleeping? Investing in comfortable bedding and a good quality mattress is truly beneficial for your health and productivity.
Adopt regular bedtime and wake-up schedules, minimize your exposure to screens at least one hour before bedtime, prioritize relaxing activities in the evening, and ensure you sleep in a dark, quiet, and cool room.
Yes, you can take advantage of natural light by opening your curtains in the morning, practicing gentle stretching exercises upon waking, or using a dawn simulator, a device that gradually mimics the natural light of the sun.
Persistent fatigue after a long night can be attributed to poor sleep quality caused by frequent nighttime interruptions, stress, or an irregular sleep cycle. Certain disorders, such as sleep apnea or disruptions in the REM cycle, may also be involved.
Yes, the blue light emitted by screens (smartphones, tablets, computers) disrupts the production of melatonin, the hormone responsible for sleep onset. This often leads to poorer sleep quality and difficulties in falling asleep quickly.
A disrupted circadian rhythm often manifests as persistent fatigue upon waking, difficulties falling asleep or waking up, excessive daytime sleepiness, and concentration difficulties. If these signs are frequent, it is advisable to reassess your sleep habits and light exposure.
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