Is it possible to ever wake refreshed in the morning?! Tips please!

[millionaireshortie]

My youngest has never slept well so I've endured 3+ yrs of sleep deprivation but he now reliably sleeps through until 5.45-6.45am (regardless of his bedtime - even if he stays up late he's up that early). Even when I go to bed early i still feel like I've been hit by a bus and I takes me hours to get going in the morning.

Any tips for resolving this? Things that have worked for you? I'm only 40 and don't think I should feel this wrecked! Is it diet related?

I deal with it by setting my alarm early enough for one snooze, 10 minutes in-bed phone reading time and to have started on my first mug of tea before waking the children for school. In theory I also leave lots of time for me and the kids to get ready without rushing and getting stressed but that never works! The trouble is that this strategy of giving yourself extra time to wake up only works if you don’t have little ones who wake early and unpredictably.

(The above relates to non-homeschooling times, obviously)

Cool bedroom, no alcohol, no afternoon caffeine after 3pm inc chocolate, no sugary snacks late eve, proper exercise during day but not late eve, comfy bed, dark in morning ( ie blackout blind/curtains), enough time in bed to have had 7-8 hours sleep and I do sleep better alone but don’t do this often.

2 things that make a huge difference for me - cutting out caffeine in the evenings (I used to swear it had no effect on my sleep but I have since realised it does), and yoga. Even 20 min of yoga will make me sleep so much better that night.

Alcohol, sugar and food definitely give me a poor quality sleep. Going to bed at a consistent time every day even at the weekends helps (but is boring). Avoid screens before bed.

Agree with the external waking not helping.

@MadauntofA how did you fix this ? I think that's why I never feel refreshed .

I tried sprays, nasal clips you name it. Giving up dairy helped a little for me as I do get very congested as well as gut problems. In the end, a dental guard (helps keep your mouth closed so your tongue doesn't flop back) made by my dentist - expensive option and I'm still getting used to wearing it but has helped massively.

Definitely get a blood test. Iron, or by this point in the year, vit deficiency are most likely. But get bloods done if you can if you are very deficient you may need correct dosage and treatment.

Sorry should be vit d deficiency