Sleep Stages – Why Do We Sometimes Wake Up Tired?

You know the feeling—the alarm goes off and you feel like you haven’t slept in two days. You don’t want to get out of bed, you keep hitting the snooze button, and if it weren’t for your responsibilities, you wouldn’t get up until lunchtime. Other times, though rarely, you wake up just before the first alarm, feeling strong and rested—ready for the workday and in a positive mood. What accounts for this difference? And how can you wake up feeling rested more often?

We’ll provide the answers to these questions with a theoretical foundation. Sleep is a state in which the body replenishes lost energy, muscles repair minor injuries, and reserves are replenished. Brain activity is subdued compared to the waking state, giving the brain enough time to store and organize the information from the previous day. However, this does not apply equally throughout the entire sleep cycle. The basis is the alternation of two phases—REM (rapid eye movement) and nREM (non-REM).


The REM phase resembles the waking state—the heart beats at resting heart rate, body movements are frequent, as are eye movements. Dreams occur during this phase. These serve to consolidate the day’s experiences. This is the CNS’s regenerative phase. Non-REM is deep sleep, during which brain activity ceases and physiological functions are suppressed. This is when the muscles regenerate. The alternation of these phases is of great importance. The so-called sleep rhythm, if not disrupted, provides the foundation for a successful start to the new day. The sleep rhythm is most strongly influenced by the production of the hormone melatonin. It is produced in the dark; light reduces its levels in the blood. The more melatonin, the better the alternation of phases and the overall quality of sleep.

So how can we ensure we sleep better and wake up feeling rested in the morning? The cornerstones of success include:

· a regular bedtime

· minimal light in the room

· Do not drink coffee or smoke before bed

· avoid looking at your phone, tablet, or computer screen—blue light acts like daylight, so melatonin isn’t produced

· Prepare for sleep—allow at least an hour between your last activity (working on a computer, exercising…) and bedtime

· Don’t fall asleep in an overheated room

· Air out the room so your brain gets enough oxygen

Of course, you can also harness the power of certain herbs. St. John’s wort, lemon balm, and valerian have a beneficial effect on how quickly you fall asleep.