Many people find themselves feeling unrested as the new year begins: despite logging 8 hours of sleep, they still wake up with a heavy body, a foggy mind, and a distinct lack of energy. Doctor Lindsay Browning, an Oxford neuroscientist, has identified the underlying causes of this common phenomenon.

Doctor Browning calls the wobbly, sluggish feeling every morning "sleep inertia." If this feeling lasts longer than 20 minutes after waking up, you might be experiencing one of the following problems:

Alarms that interrupt sleep cycles

Each night, we go through sleep cycles lasting about 90 minutes, moving from light sleep to deep sleep and REM sleep.

When waking naturally, the body gradually transitions from deep to light sleep before rousing. However, if an alarm sounds during a deep sleep phase, the brain is abruptly startled, leading to severe sleep inertia. This is akin to a rollercoaster suddenly halting mid-descent; the body requires time to recover.

If an alarm sounds during a deep sleep phase, the brain is abruptly startled, leading to severe sleep inertia. Photo: Independent

Seasonal affective disorder (SAD) and sleep hormones

Daylight naturally suppresses melatonin, the hormone responsible for sleepiness. During winter, waking up in darkness and remaining indoors (especially when working from home) allows melatonin to persist in the body, often causing sluggishness until midday.

Lack of sunlight disrupts the circadian rhythm, meaning the brain hasn't truly received the signal to be awake.

Sleep apnea

Habitual snoring may indicate sleep apnea. This condition involves blocked airways that cause momentary breathing cessation, forcing the body to briefly awaken hundreds of times nightly to gasp for oxygen. Consequently, even with 8 hours of sleep, the quality remains very poor and fragmented.

Underlying health issues

If you have ruled out the above factors but the fatigue persists, consider getting a blood test. Iron deficiency or thyroid problems are common causes of chronic sluggishness.

Doctor Browning recommends 2 simple yet highly effective changes to boost your energy:

- A dose of sunlight: Step outside immediately after waking. Even on overcast or drizzly days, natural light is potent enough to suppress melatonin, signaling to your brain that the day has begun. "Just opening the door and stepping outside for a few minutes can make a difference," Doctor Browning emphasized.

- Use a sunrise alarm clock: Instead of harsh sounds, this type of lamp simulates sunrise, gently pulling you out of deep sleep through your eyelids. This makes the waking process more natural and gentle.

Instead of relying on strong coffee, consider altering your routine: take your morning brew outside to your yard or balcony. Natural light and fresh air offer the most sustainable way to recharge your energy.

By My Y, (Source: Yahoo)