How do I improve the quality of my sleep?

[FeathersInTheWater]

I'm 17 years old and can't seem to wake up in the mornings.  I know what your thinking, just a typical teenager, but it's not the usual laziness or inability to detach myself from the bed.. I just cannot seem to get rid of sleep in the morning.
I've been trying to make my sleeping pattern more regular - one of the reasons I've joined MedHelp - but still, every single morning it''s like my body just refuses to wake up. Everything's groggy and achy, I can't remember the times between waking up in the morning and then waking up again two hours later.
My dreams are also very consistent and clear for days after they occurred. I do not mind tho so much, but I've never heard of anyone who can remember most details of their dreams. They are quite realistic, and vivid.. Can someone please help me? Any suggestions about any points I've mentioned would be greatly appreciated.

[Paderla Anitha, DNB]

Hello and hope you are doing well.

It could just be that you are tired and need more sleep. Just give yourself more time to sleep/rest. If the symptoms still do not resolve, then you have to get assessed for sleep disorders. Certain sleep disorders like obstructive sleep apnea can cause disturbed sleep and hence the need to sleep more. And others like narcolepsy can cause excessive sleepiness per say.

If it persists or is troublesome consult your doctor for assessment.

Hope this helped and do keep us posted.

[DeeDeeQ]

To improve sleep, incremental changes are needed on a variety of elements. Try not to watch tv/use laptops etc about an hour before sleep as the rem will mean your sleep quality wont e great. Also, is your bed good enough? if its not supportive, get a memory foam mattress , If its too hard, get a mattress topper. Reduce the caffeine in your diet and dont exercise late at night as this will raise your body temperature and help keep you awake. Good luck, it wont happen overnight (figuratively!) but if you stick with it, youll see results

[skydnsr]

The vivid dreams, I don't know what to say about.  That could be related, or maybe not a part of the problem.  You're not on any medications for anything, are you?

[skydnsr]

There can be a lot of reasons for poor quality sleep.  The treatment is different, depending on the underlying cause.  You would need a sleep study to identify the reason for your morning tiredness, assuming there is a physical problem.  You mention that you have been trying to make your sleep habits more regular, and that is a good start on addressing the problem.  If you are practicing good sleep hygeine, getting at least 7 hours of sleep a night, and you still have this much trouble waking up in the morning, then I think you need to consult a sleep doctor.  I have heard of young people having sleep disorders, such as sleep-related breathing problems.  I used to think that was a middle-aged and older thing, but it can happen to young people, too.