Remember how the last time a party had you sleeping late, and you woke up all sleep-infused? That was obviously because you didn’t rest as many hours of the night as you should. Then remember all those nights when you tried your level best to summon sleep but the zzz just didn’t visit you? If you think these two situations are the worst sleep-related troubles anyone can ever go through, then you’re wrong. Because there are worse sleep issues out there.

One of these is sleeping peacefully, for more than 8 hours straight and still waking up with a heavy body and a foggy brain. You see, not sleeping enough is one thing while sleeping enough and apparently, yet not sleeping enough is a whole different story. We’re pretty sure you’ve been through this scenario in real life, not once, not twice but multiple times. Perhaps you are a victim of morning grogginess every day!

If you’re wondering what causes this fog despite getting a proper amount of shut-eye time, then you’re at the right place. Here are 9 reasons you wake up feeling groggy despite a good night sleep.

You use your smart device before heading to bed

Your mum is right when she says, “trust me, it’s your phone. Keep that thing aside.” When you use your laptop, phone, kindle or another smart device right before you make your way to bed, the blue light emitted from the screen messes with the sleep hormone called melatonin.

This hormone is responsible for your sleep and wake cycle and while you might sleep well, chances are your habit of using your phone before catching zzz is ruining the quality of sleep you are getting. A better move? Don’t use your smart device at least one and a half hour prior to sleeping.

You sleep more than you should

The golden rule in everything you do is to do things in moderation. Just like too little sleep is not good, too much sleep is also bad contrary to what you may believe. Sleeping for a longer time can mess with your sleep cycle. You should sleep for at least and at most for 8 hours a day.

Resultantly, on days you want to wake up early, your body doesn’t expect the need to and your sleep routine requires longer shut-eye time. In the same way, pressing snooze for extra 5 minutes of sleep can also adversely impact your sleep cycle and induce grogginess.

Your sleeping conditions are uncomfortable

A messy room or a pillow that is too fluffed up can also ruin your sleep. Experts agree that when you sleep in a room that it too hot your sleep can be negatively influenced. When the noise in the room is too loud, that can also be a cause of grogginess in the morning.

In the same way, when the light in the room is too bright that can also interfere with your sleep. Other uncomfortable factors include, a mattress that doesn’t suit your back and a pillow that is fat. A big pillow might appear luxurious but, in truth, it leads to misalignment of the spine.

You are under emotional or psychological stress

We all have worries. Adulthood is packed with a ton of things that require your brain’s attention and some – or most – of these might not be to your liking. Stress, whether it is due to emotions or because of psychological pressure, can ruin one’s sleep.

The thoughts that keep whispering in your mind when you’re in bed prevent you from taking proper rest. Sometimes you can fall asleep in their company, but they still impact your sleep in an unfavorable way. Consider meditation or yoga to clear your mind.

You indulge in eating before bed

While ice cream can be irresistible, it is a better option to abandon all foods a few hours before sleep time. Eating before bed makes you alert and energetic. While this energy is not lasting enough to disrupt the cycle, the digestive process that accompanies eating definitely is.

Ideally, you must avoid all sugary, caffeinated, carb-containing, fatty or spicy foods before bed time. It’s recommended to eat your fill in the morning so that your stomach gets time to digest the food properly. Otherwise, the hunger pangs, stomachache, bloating, etc. can sabotage your sleep.

You spend a lot of time in your bedroom

A lot of people have this habit of considering their bedroom their entire home. They eat in their bedroom, work there as well, watch movies and do everything in between on the bed. This approach can have a negative impact on your shut-eye time.

Why? Because your body is not trained to just sleeping and resting in the room. When you only sleep in your room, your mind considers it a place of rest. It associates your room with only sleeping. This helps it drift off into a deep slumber without any obstacles.

Your sleep position is not apt

Did you know your sleep position can have an impact on your health? Majority of the people habitually sleep on their side. This can lead to a hip injury due to the improper alignment of the hips. Hip injuries are one of the worst as they cause pain in other areas of the body as well.

For instance, in the back. Your morning grogginess can also be attributed to an improper position while sleeping. It can cause a sore back. If you sleep on your side, consider keeping a pillow between your legs to keep your hips aligned.

You drink before you head to bed

You might have thought that alcohol improves sleep and while you may be right to some extent, you are wrong as well. While alcohol does work as a sedative to put you into a deep sleep, it can actually make your body more active which disturbs your sleep.

This happens because alpha increases alpha brain activity. Drinking before bed can pat you to sleep but the quality of this sleep is often poor. This case is more prominent for women as they metabolize faster. This is why you should limit your vodka intake to one shot that also several hours before bed.

You keep the room dark when you wake up

If you keep the curtains closed when you wake up, and don’t let any light in, that can also be forcing your body to wake up groggy. You see light is associated with wake-up time whereas the mind associates dark with sleep time. Unless your routine is too messed up.

Letting light in the room naturally regulates the body’s circadian rhythms. This leads to make you feel energetic and awake. This is why you should consider opening the curtains a bit when its time for you to get up and moving.

That said, several reasons can be the culprit behind morning grogginess. However, if none of these seems to be the cause, you should check with your doctor. An underlying concern such as sleep apnea might also be standing at the root of the problem.