Many experts recommend 8 hours of sleep for recovery and overall well-being. However, some people may still find themselves fatigued. This is contrary to how you should feel: well-rested, mentally alert, and ready to take on the day. If that’s the case for you, Dr. Christopher J. Allen, a sleep specialist, took to his Instagram to explain the possible reasons and what can be done to treat the problem.
The Problem
“A lot of people, when they do actually get 8 hours of sleep, they claim to be even more tired. So let's talk about why that is possible—when you fall asleep, you are supposed to sleep anywhere from 7 to 9 hours of sleep. And when you wake up, you are supposed to feel alert, you are supposed to feel refreshed. But if you are not and wake up feeling groggy with a dry mouth, even with a headache, that's a problem,” the board-certified sleep doctor said.
Potential Causes
Dr. Allen shared that 8 hours of sleep does not equate to quality sleep. If you experience brain fog, mood swings, or feel exhausted, the problem may not be the number of hours, but “what’s happening while you sleep.” It could be due to:
- Nervous system dysregulation
- Hidden sleep disorders
- Too much tech before bed
- He stressed that this implies rest doesn’t necessarily mean recovery, and it’s not about more sleep but better sleep.
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What You Can Do
While the importance of sleep duration cannot be negated, it is equally essential to note sleep behaviour to identify what’s disturbing your quality of sleep.
Dr. Allen suggested two things: “You can talk to your bed partner, see if you are snoring, and have pauses in breathing. And then you can see a sleep provider like me because what I am going to do is make sure that we evaluate if you have a sleep disorder and actually make sure you feel rested when you wake up.”
Benefits of Quality Sleep
There are many benefits to having quality sleep. These include improved memory and focus, better hormonal balance, a reduced risk of chronic diseases such as heart ailments and diabetes, improved metabolism, and better mood and energy levels, among others.
FAQs on poor sleep cycle and feeling tired after waking up:
1. Why do I feel tired even after sleeping for several hours?
Feeling tired after sleep can result from poor sleep quality, interrupted sleep cycles, or conditions like sleep apnea, which prevent restful sleep even if you spend enough time in bed.
2. What causes a poor sleep cycle?
Factors such as stress, irregular sleep schedules, exposure to screens before bedtime, caffeine or alcohol consumption, and underlying medical issues can disrupt your natural sleep cycle.
3. How can I improve my sleep cycle?
Maintain a consistent sleep schedule, create a relaxing bedtime routine, limit screen time before bed, avoid caffeine late in the day, and ensure your sleep environment is dark, cool, and quiet.
4. Could feeling tired after waking up indicate a sleep disorder?
Yes, persistent tiredness despite adequate sleep may indicate disorders like sleep apnea, restless leg syndrome, or insomnia. Consulting a healthcare professional can help diagnose and treat these conditions.
5. Does napping during the day affect my sleep cycle?
Napping can be beneficial if done correctly, but long or late-day naps might disrupt your nighttime sleep cycle, making it harder to fall asleep or causing fragmented sleep.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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