It's probably related to sleep cycles, and maybe the issue is waking up at the "normal" time coincidences with the "right" cycle time to wake up, and when sleeping in you wake up because you're topped off, or have to drink or pee or whatever, which may or may not be at a good cycle time.
This sounds plausible.
Try wearing an extra sweatshirt and setting your alarm so you get about 90 minutes of sleep. Most people have sleep cycles around that long, so you’re less likely to wake up in the middle of a cycle, which can leave you drowsy. The sweatshirt is so that your muscles don’t get cold, which can make them achy.
Cheers for the tip!
I'm afraid it sounds terminal and you probably only have 5-10 minutes to live.
Now, I am not your doctor and you should contact your family GP to get their opinion.
I am also not a GP and I diagnose them with roughly 60 years left.
Best get cracking.
I have no answer, but you're not alone. If I get exactly 7 hours I'm golden. 8, I'm fine. ≥9 or ≤6, I'm exhausted all day.
I can't nap, it always makes me more tired. Long or short, it never helps.
7 hours is fine, if you wake up rested then 7 hours is perfect for you, and it's sufficient. I like 7.5, anything over 6 hours and under 10 is normal as far as I know.
And as others are saying, waking up in the wrong part of the cycle, it's disorienting and feels like you got less sleep. This happens to me all too often.
In case 2 it sounds like you sleep less, or less well. Unfortunately it's hard to monitor. Devices like Fitbit are better than nothing but are not very accurate.
I do have a Huawei Band 8, but the differences in the stats are not great between nights. Not the most accurate device but it seems to get some things right. I know I should get more deep sleep but it is what it is.
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