Sleep
Written By Calm Editorial Team
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
If you're getting plenty of sleep but still waking up tired, there's probably a good reason. Learn the possible causes and how much sleep you really need.
Waking up tired is normal, but we’ve all had those days where you never seem to fully wake up. You got your eight hours of rest, but you’re still not feeling fully refreshed.While it’s natural to wake up a little tired and need to ease into your day, being consistently groggy all morning may be a sign of a bigger issue.
This extended morning fatigue can cause problems for the rest of the day, which can be frustrating. It’s important to understand why you’re still tired after getting “enough” sleep and what you can do to feel better.
Why is sleep important?
Sleep is crucial for supporting our health and wellbeing. Deep sleep affects almost every tissue and system in the body, from the brain, heart, and lungs to metabolism, immune function, and mood.
Understanding the importance of sleep can be the first step toward making better choices for a healthier lifestyle. Here are three major reasons why getting enough rest should be a top priority for everyone.
Sleep aids in restoration and recovery
When we sleep, the body repairs tissues, creates bone and muscle, and synthesizes hormones. It's like a maintenance crew working overnight to ensure everything is ready for the next day. Without this repair and recovery time, we could feel physically weak, and our ability to fight off illnesses might decrease.
Sleep directly impacts physical health
Our physical health and sleep are closely tied. Good quality sleep can help manage the balance of hormones that make you feel hungry or full, impacting your eating habits. More importantly, sleep directly affects how our body reacts to insulin, the hormone that controls blood sugar levels. Good sleep can better fight off infections, while lack of sleep can lead to weight gain and other health issues.
Proper sleep improves mental health and clarity
During sleep, our brains process the day's events, forming memories and making connections. This mental downtime helps us wake up with a clear mind, ready to tackle the new day. A lack of sleep can impact our mood, memory, and ability to handle stress. Over time, lack of sleep could contribute to anxiety or depression.
How much sleep do you really need?
Sleep duration is not one-size-fits-all, and the ideal amount can shift significantly through different stages of life, especially as we age. Acknowledging that sleep needs are not universal and taking steps to find your individual sleep number can be empowering and help you overcome the struggle of waking up tired.
Age matters: Age is a significant factor in determining how much sleep we need.
Infants and children: Young ones typically need around 10 to 14 hours of sleep a day to support their rapid growth and development.
Teenagers: As teens navigate growth spurts and hormonal changes, their sleep requirements range between eight to 10 hours a day.
Adults and seniors: Adulthood often requires seven to nine hours of sleep. The sleep duration may decrease as we transition into our senior years, but quality of that sleep should remain paramount.
Individual variation: Even within the same age group, the amount of sleep people need can vary. Some people might feel great with seven hours of sleep a night, while others might need a full nine hours to feel truly refreshed. It's a personal journey to figure out your needs, and the variation can be influenced by lifestyle, health conditions, and even genetics.
Quality over quantity: It's not just about the number of hours but the quality of your sleep that matters. You might be in bed for nine hours, but if you're waking frequently or tossing and turning, the value of your sleep is reduced.
Finding your sleep number: Experimenting with different sleep durations and observing how you feel can help you find your personal sleep number. Keeping a sleep diary or using sleep-tracking tools may help.
6 reasons why you might be waking up tired after 8 hours of sleep
Addressing the “why” behind waking up tired can significantly improve the quality of your sleep and reduce the chances of waking up feeling groggy. It's about making small, manageable changes to your daily routine and sleep hygiene practices with the goal of waking up refreshed and ready to tackle the day with energy.
1. You may have a sleep disorder
Even if you don’t suffer from insomnia, sleep disorders can affect the quality of your sleep. Issues like sleep apnea interrupt your sleep cycle, preventing you from getting restorative sleep and leading to morning fatigue, also known as sleep inertia.
What can you do? Consult a healthcare professional if you suspect you have a sleep disorder like sleep apnea.
💙 Unwind Into Sleep with Chibs Okereke to release tension and ease into a good night’s rest.
2. You could be dealing with stress and anxiety
Stress and anxiety can hinder your ability to fall or stay asleep, due to how busy it keeps our minds. This is especially true at night when our bodies are at rest, which gives us time to notice how active our brain has been.
What can you do? Practice relaxation techniques such as meditation, deep breathing, or gentle yoga before bedtime to help manage stress and anxiety that could hinder your sleep quality.
💙 Try Tamara Levitt’s 5-minute Deep Sleep Relax meditation to help reduce stress.
3. Your sleep schedule might be inconsistent
An inconsistent sleep schedule can confuse your body's internal clock, making it hard to wake up refreshed. Forming a sleep routine, if able, is one of the best ways to ensure you get enough rest at night and that it’s good quality.
What can you do? Develop a sleep schedule based on your unique needs. Maintain the schedule by going to bed and waking up at the same time every day, even on weekends. This consistency can help regulate your body’s internal clock.
💙 Create a wind down routine to ease into bedtime, like listening to this Sleep Story, Slowing Down With Tabitha Brown.
4. You’ve had excess screen time before bed
The blue light from screens can suppress sleep hormones, making it difficult to fall asleep. Our phones are also a major distraction. Bringing your phone into your bedroom and scrolling before bed makes it less likely you’ll wake up feeling rested.
What can you do? Avoid screens for at least one hour before bed. Instead, try reading a book or doing some gentle stretches.
💙 Stretch your muscles before bed with Calm’s soothing Nighttime Wind Down playlist. Or try Evening Wind Down from the Daily Move with Mel Mah.
5. Your sleep environment isn’t optimized
A noisy or uncomfortable sleep environment can prevent you from reaching the deep, restorative stages of sleep, causing morning tiredness. This can also be true if you co-sleep with a partner, children, or pets.
What can you do? Create a conducive sleep environment. Ensure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress and pillows to enhance your sleep comfort. You can also use ambient sounds like green noise to mask potential disruptions.
💙 Set the tone before bed with Piano for Sleep, a playlist of soft piano tracks to help you drift off with ease.
6. Your diet and lifestyle are playing a part
Caffeine or heavy meals close to bedtime can disrupt sleep, making you feel less rested in the morning. Both sugar and alcohol consumption too close to bedtime can also disrupt the quality of sleep you get that evening.
What can you do? Reduce stimulants and choose nourishing foods and beverages. Avoid caffeine, rich food, sugar, and alcohol close to bedtime, and engage in regular physical activity to promote better sleep.
Waking up tired after 8 hours of sleep FAQs
Why do I wake up tired and with no energy?
Waking up tired can stem from various factors. It might be due to sleep disorders, stress, an irregular sleep schedule, too much screen time before bed, a disruptive sleep environment, or certain diet and lifestyle choices. It's essential to look into these areas and see if adjustments can lead to better, more refreshing sleep. Consult with a healthcare professional to get personalized advice for improving your sleep.
Why am I tired all the time, even when I get enough sleep?
Feeling tired constantly, despite getting enough sleep, can indicate underlying issues. It might be related to the quality of your sleep, which can be affected by factors like sleep disorders, stress, or your sleep environment. Other health conditions, like anemia or thyroid issues, could be at play. It's advisable to consult with a healthcare professional to get to the root of persistent tiredness.
How do I stop waking up tired?
To stop waking up tired, it's crucial to address the possible causes. Maintain a consistent sleep schedule, create a conducive sleep environment, manage stress, and avoid screen time before bed. Also, evaluate your diet and lifestyle for any elements hindering your sleep quality. Lastly, if you suspect a sleep disorder, seek professional advice.
Should I go back to sleep if I wake up tired?
If you wake up tired occasionally, it might just be a one-off poor night’s sleep, so a little extra snooze could help. But if this is a recurring issue, it's essential to investigate the underlying causes rather than just trying to sleep more. Adjusting your bedtime routine and sleep environment or consulting a healthcare professional could provide long-term solutions.
Why don’t I feel rested after sleeping?
Not feeling rested after sleeping could be due to disruptions in your sleep stages, especially if you need to reach or spend more time in the deep sleep phase, which is crucial for feeling refreshed. It could also be related to sleep disorders, stress, or other sleep quality factors. Assessing and making changes to your sleep routine and environment and consulting with a healthcare professional, if necessary, can be steps towards achieving restful sleep.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
` const popupFortyOffHtml = `
Limited Time Offer! 40% off Calm Premium
- 50,000+ minutes of premium content
- New guided content every week
- Cancel anytime
Get Calm Premium
` const popupEmailHtml = `
Sign up for free tips to sleep more and feel better
- Exclusive discounts to Calm Premium
- Free newsletter with tips and content to help with your mental health journey
Thank you! Your submission has been received!
Something went wrong while submitting the form. Try again.
By clicking Submit, you consent to receiving marketing and informational messages from Calm about its products and services.
`const handlePopup = () => {if (document.documentElement.scrollTop >= (height * percentOfPage)) {scrollDistance = window.pageYOffsetpopup.classList.add('active')overlay.classList.add('active')body.classList.add('popup-active')body.style.top = `${scrollDistance * -1}px` if (typeof amplitude != 'undefined') { amplitude.track(`Blog : Popup CTA : Seen`, { page_name: currentPath, calm_user_id: null, cta_name: `${popupName} Popup` }); }}}const handleClosePopup = () => {popup.classList.remove('active')overlay.classList.remove('active')body.classList.remove('popup-active')body.style.top = nullwindow.scrollBy(0, scrollDistance); if (typeof amplitude != 'undefined') { amplitude.track(`Blog : CTA : Clicked`, { page_name: currentPath, calm_user_id: null, cta_name: `${popupName} Popup Dismiss` }); }document.removeEventListener('scroll', handlePopup) popupShownCurrentTab = truedocument.cookie = 'calmblogtrial=1; max-age=31536000; path=/;'localStorage.setItem('calmblogtrial', 1)}const popupInit = (popupHtml, popupEventName) => { popupName = popupEventNamedocument.body.insertAdjacentHTML('afterbegin', popupHtml)popup = document.getElementById('popup')overlay = document.getElementById('popupOverlay')const closeBtn = document.getElementById('closePopupBtn') const popupLinks = document.querySelectorAll('.popup-link')document.addEventListener('scroll', handlePopup)overlay.addEventListener('click', handleClosePopup)closeBtn.addEventListener('click', handleClosePopup) popupLinks.forEach(link => { link.addEventListener('click', () => { if (typeof amplitude != 'undefined') amplitude.track(`Blog : CTA : Clicked`, { page_name: currentPath, calm_user_id: null, cta_name: `${popupName} Popup Success` }); handleClosePopup() }) })} if (!popupAlreadyShown && currentPath !== '/blog') { popupInit(popupFortyOffHtml, '40_Off') } // web2app block // Step 1: Detect if the user is on a mobile device var isMobile = /iPhone|iPad|iPod|Android/i.test(navigator.userAgent) || (window.innerWidth <= 768); if (isMobile) { // Steps 2 and 3: Generate OneLink URL and prepare the HTML snippet (Mobile Only) var oneLinkURL = "https://calm.onelink.me/msVo"; var webReferrer = "af_sub1"; var mediaSource = { defaultValue: "calm_blog" }; var campaign = { defaultValue: currentPath }; var custom_ss_ui = { paramKey: "af_ss_ui", defaultValue: "true" }; var newUrl = window.AF_SMART_SCRIPT.generateOneLinkURL({ oneLinkURL: oneLinkURL, webReferrer: webReferrer, afParameters: { mediaSource: mediaSource, campaign: campaign, afCustom: [custom_ss_ui] } }).clickURL; const htmlSnippet = `
Start your 14-day free trial of Calm Premium.
Full access to 50,000+ minutes of content and tools
Guided courses and plans to help you reach your specific goals
Personalized recommendations based on your preferences
Gentle reminders to help you build a practice
Download App for Free
`; // Step 4 (Mobile): Find and replace all 'trial-cta' elements const trialCtaElements = document.querySelectorAll('.trial-cta:not(#popup)'); if (trialCtaElements.length) { trialCtaElements.forEach(function(element) { element.outerHTML = htmlSnippet; }); } else { // Step 5 (Mobile Only): Handle case where 'trial-cta' is not found const targetElement = document.querySelector('.blog-item-content .sqs-block.html-block.sqs-block-html'); if (targetElement) { targetElement.insertAdjacentHTML('afterend', htmlSnippet); } } } // Email form code var customHTML = `
Stress less, sleep more, and feel better with Calm.
Find out how Calm can support you on your mental health journey.
Thank you! Your submission has been received!
Something went wrong while submitting the form. Try again.
By clicking Submit, you consent to receiving marketing and informational messages from Calm about its products and services.
` var targetElement = document.querySelector('.sections'); if (targetElement) { targetElement.insertAdjacentHTML('afterend', customHTML); } // Email form success/error emailFormHandler() // Harry Styles Audio Sample const excludedPaths = ['/blog/calma-sutra-sleep-positions','/blog/kevin-bacon-dream-boat','/blog/calm-calendars','/blog/abcs-minding-your-mind-dr-rheeda-walker','/blog/feelings-journal','/blog/work-better-workbook','/blog/school-of-calm','/blog/mental-health-screening'] const includedPaths = [] // if (excludedPaths.includes(currentPath) || currentPath.includes('content/de')) { // return; // Exit the script if the current URL is in the excluded list // } if (includedPaths.includes(currentPath)) { // Turn off audio sample for all posts const blogWrapper = document.querySelector('.col.sqs-col-12.span-12'); if (blogWrapper) { const allRows = [...blogWrapper.querySelectorAll('.row.sqs-row')]; const filteredRows = allRows.filter(row => row.querySelector('img') && row.querySelector('a')); const newHtml = `
Listen to the full audio on Calm, the #1 app for sleep, meditation and relaxation
Fall asleep and fall in love with the dreamy voice of Harry Styles.
Try Calm for Free
`; if (filteredRows.length > 0) { const secondFilteredRow = filteredRows[1]; secondFilteredRow.insertAdjacentHTML('afterend', newHtml); secondFilteredRow.style.display = 'none'; } else { const htmlBlockDiv = blogWrapper.querySelector('.sqs-block.html-block.sqs-block-html'); if (htmlBlockDiv) { htmlBlockDiv.insertAdjacentHTML('afterend', newHtml); } } } // Harry Styles Tracking Code // Function to extract a specific part of the URL slug function getSlugPart() { var path = window.location.pathname; // Get the pathname of the URL var slug = path.split('/').pop(); // Split the pathname by '/' and get the last part return slug || 'Unknown'; // Return the slug part or 'Unknown' if it's not available } // Function to set UTM parameters on the specified button/link function setUTMParameters() { var slugPart = getSlugPart(); // Get the specific part of the slug var buttonLink = document.getElementById('harry-styles-sleep-story-cta-button'); // Select the button/link with the specified ID if (buttonLink) { var originalUrl = buttonLink.href; var utmParameters = `utm_source=blog&utm_campaign=${encodeURIComponent(slugPart)}&utm_medium=organic`; // UTM parameters with the slug part var separator = originalUrl.includes('?') ? '&' : '?'; // Determine if we need to start with '?' or append with '&' buttonLink.href = `${originalUrl}${separator}${utmParameters}`; // Append UTM parameters to the URL } } setUTMParameters(); // Execute the function when the page loads } // Quiz Flow Tracking Code // Define the lists of allowed URLs for each HTML snippet var allowedUrlsSnippet1 = ['/blog/coffee-nap','/blog/your-child-wont-sleep','/blog/introducing-liminal-sleep-by-sigur-ros','/blog/sunday-night-sleep-troubles','/blog/sleep-tracking-orthosomnia','/blog/bedtime-yoga','/blog/screen-time-before-bed','/blog/view-from-above','/blog/golf-best-sport-to-cure-insomnia','/blog/power-nap','/blog/afternoon-slump','/blog/sleep-myths-tips-to-optimize-sleep','/blog/the-trail-to-machu-picchu','/blog/wild-sweden','/blog/sleep-paralysis','/blog/how-to-prevent-nightmares','/blog/black-rest-brittney-oliver-black-history-month','/blog/7-sleep-myths-busted','/blog/sleep-languages','/blog/sleep-schedule-in-flux','/blog/waking-up-tired','/blog/the-jk-rowling-of-slow-literature-worlds-first-sleep-storyteller-in-residence-joins-calm','/blog/the-temples-of-shodoshima','/blog/wind-down-time','/blog/de-stressing-work-travel','/blog/how-to-become-a-morning-person','/blog/revenge-bedtime-procrastination','/blog/racing-thoughts-at-night','/blog/wild-nights-sleep','/blog/how-to-get-more-deep-sleep','/blog/sleep-superpower-playbook','/blog/magic-of-yurts','/blog/drift-off-to-sleep-with-harry-styles','/blog/the-last-storytellers','/blog/why-do-i-keep-waking-up-at-3am','/blog/the-10-most-widely-held-myths-and-why-theyre-wrong','/blog/what-is-green-noise','/blog/jerome-flynn-chooses-mindfulness-over-the-sword','/blog/how-to-wake-yourself-up','/blog/what-is-the-best-environment-for-sleep','/blog/the-black-pearls-of-tahiti','/blog/tips-for-women-with-insomnia','/blog/tik-tok-tale','/blog/once-upon-a-time-in-bavaria','/blog/middle-of-the-night-insomnia','/blog/bedtime-challenge','/blog/stephen-fry-sleep-story-blue-gold','/blog/the-healing-practices-of-poetry-and-meditation','/blog/baa-baa-land-premiere','/blog/the-river-wild','/blog/a-cure-for-insomnia-lulled-to-sleep-by-cricket-the-game-not-the-insect','/blog/dia-de-muertos','/blog/why-do-we-dream','/blog/vivid-dreams','/blog/sleep-anxiety','/blog/coffee-nap','/blog/lost-grimm-fairy-tale-is-first-ai-bedtime-story','/blog/dream-journal','/blog/best-music-to-fall-asleep-to','/blog/soothe-yourself-to-sleep-with-the-shipping-news','/blog/sloths-are-the-worlds-greatest-sleep-and-relaxation-ambassadors','/blog/sleep-mist','/blog/the-thinking-behind-sleep-stories']; var allowedUrlsSnippet2 = ['/blog/benefits-of-silence','/blog/high-functioning-anxiety','/blog/journaling-for-anxiety','/blog/eco-anxiety-coping-tips','/blog/what-is-asmr','/blog/music-to-relieve-stress','/blog/5-4-3-2-1-a-simple-exercise-to-calm-the-mind','/blog/how-to-meditate-for-anxiety','/blog/emotional-stress','/blog/how-to-stay-calm-under-pressure','/blog/relaxation-ideas','/blog/panic-attack-vs-anxiety-attack','/blog/how-to-calm-your-mind','/blog/box-breathing','/blog/driving-anxiety','/blog/panic-attack-meditation','/blog/holiday-stress','/blog/difference-between-stress-and-anxiety','/blog/postpartum-anxiety','/blog/tips-for-managing-stress','/blog/ai-anxiety-tips','/blog/anticipatory-anxiety','/blog/3-3-3-rule-anxiety','/blog/grounding-techniques','/blog/vacation-anxiety'] var allowedUrlsSnippet3 = ['/blog/when-saying-no-is-the-nicest-thing-you-can-do','/blog/celebrate-black-history-month-with-renowned-jazz-writer-and-cultural-critic-greg-thomas','/blog/october-2021-calm-calendar','/blog/focused-meditation','/blog/emergency-calm-how-to-calm-down-in-2-minutes','/blog/mindful-movement-challenge','/blog/meditation-for-sleep','/blog/a-grateful-heart','/blog/february-2022-calm-calendar','/blog/november-2022-calm-calendar','/blog/august-2021-calm-calendar','/blog/calm-classrooms-free-mindfulness-training-tools-for-every-teacher-in-the-world','/blog/abc-minding-your-mind-dr-rheeda-walker','/blog/march-is-all-about-sleep','/blog/mindfulness-meditation-for-mental-health','/blog/accepting-lifes-imperfections','/blog/3-tips-for-a-stress-free-thanksgiving','/blog/a-loving-kindness-meditation','/blog/try-these-tips-for-a-stress-free-daily-commute-to-work','/blog/january-2022-calm-calendar','/blog/how-to-sleep-better-guide','/blog/holdingstrong','/blog/5-simple-tips-to-make-meditation-a-daily-habit','/blog/disney-princess-mindful-wisdom','/blog/thanksgiving','/blog/the-story-behind-peacebunny-island','/blog/january-2023-calm-calendar','/blog/running-meditation','/blog/march-2023-calm-calendar','/blog/how-to-hack-holiday-stress-and-anxiety','/blog/why-you-cant-put-down-your-phone','/blog/20-ways-to-take-a-mindful-break','/blog/december-2022-calm-calendar','/blog/5-mindfulness-practices-to-help-reduce-anxiety','/blog/are-affirmations-wearing-you-down','/blog/get-out-of-your-head-and-into-your-life-with-septembers-mindful-living-calendar','/blog/time-and-how-to-spend-it','/blog/june-2023-calm-calendar','/blog/januarys-upcoming-daily-calm-meditations','/blog/5-ways-to-improve-your-sleep-with-mindfulness-practices','/blog/is-it-okay-to-lie-down-while-meditating','/blog/september-2023-calm-calendar','/blog/september-2021-calm-calendar','/blog/how-to-be-more-present','/blog/july-2023-calm-calendar','/blog/july-2021-calm-calendar','/blog/the-expansive-joy-of-doing-nothing','/blog/floating-with-floridas-manatees','/blog/put-yourself-at-the-top-of-your-to-do-list-with-augusts-mindful-living-calendar','/blog/30-days-of-gratitude','/blog/how-to-use-meditation-to-manage-chronic-pain','/blog/august-2022-calm-calendar','/blog/how-to-embrace-uncertainty','/blog/how-to-meditate-in-bed','/blog/mindful-eating-journal','/blog/no-excuses-guide-to-meditation','/blog/2019-daily-calm-calendar-2','/blog/-new-thomas-friends-kids-meditations-and-sleep-story','/blog/workplace-anxiety-guide','/blog/be-your-valentine','/blog/year-of-calm','/blog/walking-meditation','/blog/how-to-develop-a-meditation-practice','/blog/the-neuroscience-of-meditation','/blog/april-2023-calm-calendar','/blog/introducing-calm-body','/blog/meditation-for-headache','/blog/april-2021-calm-calendar','/blog/how-calm-users-fit-meditation-into-daily-routine','/blog/happy-international-womans-day','/blog/courageously-meet-your-life-with-julys-mindful-living-calendar','/blog/the-10-greatest-bob-ross-quotes-of-all-time','/blog/the-gift-of-meditation-for-kids-by-mallika-chopra','/blog/mindfulness-based-stress-reduction','/blog/april-2022-calm-calendar','/blog/july-2022-calm-calendar','/blog/september-2022-calm-calendar','/blog/5-simple-ways-to-practice-mindfulness-in-daily-life','/blog/every-workplace-can-have-a-mindfulness-space','/blog/take-care-of-your-mental-health-with-octobers-mindful-living-calendar','/blog/august-2023-calm-calendar','/blog/mindful-eating','/blog/yearofcalm-deepen-your-awareness-6pp7t','/blog/a-weeklong-trip-with-jeff-warren','/blog/what-is-flow-state','/blog/decembers-upcoming-daily-calm-meditations','/blog/deep-meditation','/blog/march-2022-calm-calendar','/blog/how-to-meditate-in-eleven-steps','/blog/how-to-change-habits-mindfully','/blog/june-2021-calm-calendar','/blog/embrace-the-moment','/blog/june-2022-calm-calendar','/blog/the-benefits-of-mindful-eating','/blog/mental-health-awareness-month-jeff-warren','/blog/what-to-focus-on-when-meditating','/blog/dear-2019','/blog/5-ways-to-improve-your-focus-and-productivity','/blog/free-resources','/blog/cultivate-a-sense-of-wonder-this-april','/blog/2020-daily-calm-calendar','/blog/inner-peace','/blog/meditative-state','/blog/a-month-of-loving-kindness','/blog/body-scan','/blog/shift-your-thinking-how-to-handle-a-negative-mind','/blog/october-2022-calm-calendar','/blog/november-2021-calm-calendar','/blog/self-care-holiday-season','/blog/how-to-start-meditating-daily','/blog/december-2021-calm-calendar','/blog/mindfulness-exercises','/blog/march-2021-calm-calendar','/blog/announcing-the-daily-trip','/blog/may-2021-calm-calendar','/blog/february-2023-calm-calendar','/blog/dealing-with-grief','/blog/happiness-does-not-come-from-headstands','/blog/wandering-mind','/blog/meditations-for-pain-and-sleep-by-oren-jay-sofer-available-exclusively-in-the-calm-app','/blog/2021-calm-calendar','/blog/4-ways-to-soften-loneliness','/blog/shinzen-young-develops-meditations-for-pain-performance-anxiety-and-daily-life-available-exclusively-in-the-calm-app','/blog/mindfulness-for-kids','/blog/my-morning-routine','/blog/junes-mindful-living-calendar-is-about-nourishing-relationships','/blog/may-2022-calm-calendar','/blog/february-2021-calm-calendar','/blog/may-2023-calm-calendar','/blog/gratitude-exercises','/blog/two-things-i-did-wrong-when-i-started-meditating']; // Define the HTML snippets var snippetHTML1 = `
What do you find difficult about sleep?
`; // Replace with actual HTML content var snippetHTML2 = `
How does stress show up for you?
`; // Replace with actual HTML content var snippetHTML3 = `
How often do you meditate?
`; // Replace with actual HTML content // Function to append HTML and add close functionality function appendHtmlAndAddCloseFunctionality(htmlSnippet, targetClass) { var targetElement = document.querySelector(targetClass); if (targetElement) { targetElement.insertAdjacentHTML('beforebegin', htmlSnippet); var closeButton = targetElement.previousElementSibling.querySelector('.quiz-close'); if (closeButton) { closeButton.addEventListener('click', function(event) { event.preventDefault(); targetElement.previousElementSibling.remove(); }); } } } // Append snippet 1 if (allowedUrlsSnippet1.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML1, '.content'); } else if (allowedUrlsSnippet2.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content'); } else if (allowedUrlsSnippet3.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML3, '.content'); } else if (currentPath.includes('journey-redirect')) { let meta = document.createElement('meta') meta.name = 'robots' meta.content = 'noindex' document.head.appendChild(meta) } else { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content') } // Quiz Flow Tracking Code // Function to extract a specific part of the URL slug function getSlugPart() { var path = window.location.pathname; // Get the pathname of the URL var slug = path.split('/').pop(); // Split the pathname by '/' and get the last part return slug || 'Unknown'; // Return the slug part or 'Unknown' if it's not available } // Function to set UTM parameters on elements with the class 'quiz-link' function setUTMParameters() { var slugPart = getSlugPart(); // Get the specific part of the slug var quizLinks = document.querySelectorAll('.quiz-link'); // Select all elements with the class 'quiz-link' quizLinks.forEach(function(link) { var originalUrl = link.href; var utmParameters = `utm_source=blog&utm_campaign=${encodeURIComponent(slugPart)}&utm_medium=organic`; // UTM parameters with the slug part var separator = originalUrl.includes('?') ? '&' : '?'; // Determine if we need to start with '?' or append with '&' link.href = `${originalUrl}${separator}${utmParameters}`; // Append UTM parameters to the URL }); } setUTMParameters(); // Execute the function when the page loads // Continue reading let cutoffBtn const eventProperties = { page_name: currentPath, calm_user_id: null } const allowedUrls = [] if (allowedUrls.includes(currentPath)) { // Article cutoff const contentWrapperRow = document.querySelector('.blog-item-content .sqs-row'); const contentWrapperCol = contentWrapperRow.querySelector('.sqs-col-12'); const cutoffBtnHtml = `
` if (contentWrapperRow && contentWrapperCol) { contentWrapperCol.classList.add('cutoff') contentWrapperRow.insertAdjacentHTML('beforeend', cutoffBtnHtml); cutoffBtn = contentWrapperRow.querySelector('.cutoff__btn__btn'); cutoffBtn.addEventListener('click', () => { contentWrapperCol.classList.remove('cutoff') cutoffBtn.parentElement.remove() if (typeof amplitude != 'undefined') { amplitude.track('Blog : Continue Reading : Clicked', eventProperties); } }) } } // Paragraphs seen, continue reading button seen const paras = document.querySelectorAll('.blog-item-content p'); const pFirst = paras[0] const pMiddle = paras[Math.round(paras.length / 2)] const pLast = paras[paras.length - 2] const eventStops = { first: false, middle: false, last: false, cutoff: false } function throttle(fn, wait) { var time = Date.now(); return function() { if ((time + wait - Date.now()) < 0) { fn(); time = Date.now(); } } } function isInViewport(element, eventKey) { if (element) { var bounding = element.getBoundingClientRect(); if ( bounding.top >= 0 && bounding.left >= 0 && bounding.right <= (window.innerWidth || document.documentElement.clientWidth) && bounding.bottom <= (window.innerHeight || document.documentElement.clientHeight) && !eventStops[eventKey] ) { eventStops[eventKey] = true return true; } } } const sendEvents = order => { if (order === 'cutoff') { dataLayer.push({'event': 'continue_reading_seen'}) if (typeof amplitude != 'undefined') amplitude.track('Blog : Continue Reading : Seen', eventProperties); } else { dataLayer.push({'event': `${order}_paragraph`}) if (typeof amplitude != 'undefined') amplitude.track(`Blog : Article Scroll : ${capitalizeFirstLetter(order)} Paragraph`, eventProperties); } } const checkParaSendEvent = () => { if (isInViewport(pFirst, 'first')) sendEvents('first'); if (isInViewport(pMiddle, 'middle')) sendEvents('middle'); if (isInViewport(pLast, 'last')) sendEvents('last'); if (isInViewport(cutoffBtn, 'cutoff')) sendEvents('cutoff') } const capitalizeFirstLetter = (string) => { return string.charAt(0).toUpperCase() + string.slice(1); } window.addEventListener('scroll', throttle(checkParaSendEvent, 150)) // Topic Targeted App Audio Track CTAs const ctaToReplace = document.querySelectorAll('img[src*="try-calm-for-free.png"]')[0] const appAudioData = [ { title: 'sleep_quality', html: `
5 tools you need to sleep better tonight
- Improve your sleep with these science-backed tips
- From neuroscientist and sleep expert, Dr. Matthew Walker
- Bite-sized audio lessons for long-term results
Sleep Better
Easy Tips for Better Sleep
Dr. Mathew Walker Neuroscientist and Sleep Expert- Don't Try, and Don't Worry! 4 min
- Your Sleep Type 5 min
- Sleep and Your Mood 4 min
- Your Sleep Environment 4 min
- Sleeping with Your Phone 4 min
Sleep Better
`, urls: ['/blog/vivid-dreams','/blog/how-to-prevent-nightmares','/blog/why-dont-i-remember-my-dreams','/blog/stress-dreams','/blog/waking-up-tired','/blog/how-to-get-more-deep-sleep','/blog/how-to-get-over-jet-lag','/blog/sleep-anxiety','/blog/screen-time-before-bed'] }, { title: 'grounding', html: `
Get grounded in three minutes
- Calm your body and mind using your breath
- From former monk and bestselling author, Jay Shetty
- Short audio practice to help you find balance
Calm Your Mind
Calm Your Mind
`, urls: ['/blog/5-4-3-2-1-a-simple-exercise-to-calm-the-mind','/blog/how-to-stop-intrusive-thoughts','/blog/box-breathing','/blog/driving-anxiety','/blog/grounding-techniques','/blog/how-to-stop-overthinking'] }, { title: 'fall_asleep', html: `
Ready to fall asleep with ease tonight?
- Quiet your mind and body using this guided exercise
- From mindfulness specialist Chibs Okereke
- Soothing audio session to unwind into sleep
Get To Sleep
Get To Sleep
`, urls: ['/blog/racing-thoughts-at-night','/blog/why-do-i-keep-waking-up-at-3am','/blog/breathing-exercises-for-sleep'] }, { title: 'work_stress', html: `
How to beat work stress & burnout like a boss
- Relieve stress and anxiety quickly during the workday
- From stress and burnout specialist, Chibs Okereke
- Short exercises to help you find your calm
Take a Break
Quick Breaks
Chibs Okereke Mindfulness Instructor- Managing Overwhelm 5 min
- 60 Second Reboot 1 min
- Step Away From the Computer 4 min
- Let's Unplug 4 min
Take a Break
`, urls: ['/blog/how-to-recover-from-burnout','/blog/beat-burnout','/blog/sunday-scaries'] }, { title: 'sleep_sounds', html: `
The music you need for better sleep
- Get more restful sleep with delta wave music
- Produced with Binaural Beats, scientifically shown to enhance sleep
- 8 hours of music for deep sleep
Get Deep Sleep
Delta Waves for Deep Sleep
Curated by experts at Calm- Halting Thoughts (Delta 145 Hz - 147 Hz) 60 min
- Slow Release (Delta Binaural) 60 min
- Careful Mind (Delta 83 Hz - 84 Hz) 60 min
- Calm Body (Delta Binaural) 59 min
Get Deep Sleep
`, urls: ['/blog/what-is-green-noise','/blog/sounds-to-help-you-sleep','/blog/best-music-to-fall-asleep-to'] }, { title: 'anxiety', html: `
The 11 anti-anxiety tools you need in your life
- Relieve anxiety with these game-changing tools
- From clinical psychologist & online educator, Dr. Julie Smith
- Bite-sized audio sessions for long-term relief
Overcome Anxiety
Overcome Stress and Anxiety
Dr. Julie Smith Clinical Psychologist and Educator- Calm Your Heart with Deeper Breaths 3 min
- Challenge Your Negative Thoughts 4 min
- Guided Breathing to Release Tension 10 min
- Distance Yourself From Anxious Thoughts 5 min
- Create Emotional Safety 4 min
Overcome Anxiety
`, urls: ['/blog/panic-attack-vs-anxiety-attack','/blog/how-to-calm-anxiety-attack','/blog/breathing-exercises-for-anxiety','/blog/feeling-anxious-for-no-reason','/blog/flight-anxiety-tips','/blog/affirmations-for-anxiety'] }, { title: 'relationships', html: `
How to cultivate happier and healthier relationships
- Strengthen your connections (even during conflict)
- From the Head of Mindfulness at Calm
- 12 audio sessions to create lasting change
Improve Your Relationships
Relationships with Others Series
Tamara Levitt Head of Mindfulness at Calm- Nurturing Relationships 10 min
- Holding Space 10 min
- Listening 10 min
- Boundaries 10 min
- Empathy 10 min
Improve Your Relationships
`, urls: ['/blog/how-to-overcome-social-anxiety','/blog/questions-to-ask-to-get-to-know-someone','/blog/taking-a-break-in-a-relationship','/blog/anxiety-in-relationships','/blog/long-distance-relationship','/blog/emotional-connection','/blog/first-date-nerves'] } ] appAudioData.forEach(instance => { if (instance.urls.includes(currentPath) && ctaToReplace) { const ctaToReplaceWrapper = ctaToReplace.closest('.sqs-row') if (ctaToReplaceWrapper) { ctaToReplaceWrapper.insertAdjacentHTML('beforebegin', instance.html) ctaToReplaceWrapper.remove() } return } })}); // Audio Sample Functionality Codewindow.onload = function() { // Replace 'audioFileURL' with the direct link to your audio file const audioFileURL = 'https://static1.squarespace.com/static/57b5ef68c534a5cc06edc769/t/65a78d86aa34af6af3428203/1705479566073/SLEP_0184_DreamWithMe_EN_2CH_MK_20230802_HomepageCutdown.mp3/original/SLEP_0184_DreamWithMe_EN_2CH_MK_20230802_HomepageCutdown.mp3'; // Getting the play/pause button by its ID and icons by their IDs const playPauseButton = document.getElementById('harry-styles-sleep-story-play-pause-button'); const playIcon = document.getElementById('harry-styles-sleep-story-play-icon'); const pauseIcon = document.getElementById('harry-styles-sleep-story-pause-icon'); // Check if elements exist if (playPauseButton && playIcon && pauseIcon) { // Initially hide the pause icon pauseIcon.style.display = 'none'; // Creating the audio object const audio = new Audio(audioFileURL); // Event listener for play/pause button playPauseButton.addEventListener('click', function() { if (audio.paused) { audio.play(); playIcon.style.display = 'none'; pauseIcon.style.display = 'block'; } else { audio.pause(); playIcon.style.display = 'block'; pauseIcon.style.display = 'none'; } }); // Dispatch the custom event after the player is ready let e = new Event("amplitudeaudioloaded"); document.dispatchEvent(e); }};
tirednessfatiguefeatured
Calm Editorial Team