After having 8 hours of sleep, you expect to wake up well-rested and energized for the day. But why do you still feel tired after following this golden sleep rule? There are several reasons why fatigue continues even after getting the recommended 8 hours of sleep.
One of the reasons could be that your body needs more sleep than the average person. Also, despite the quantity being okay, the quality of your sleep could be poor, hence the tiredness after sleep.
Read on to know why you're still tired after a good 8 hours of sleep and a few tips on correcting that.
Possible Reasons for Poor Quality Sleep
The reasons why you are getting poor quality sleep, hence the feeling of tiredness even after 8 hours of sleep, can be categorized into two broad categories, namely:
- Lifestyle Conditions
- Medical Conditions
Why am I still tired after 8 hours of sleep? Why am I so tired? Why am I more tired when I sleep more? If you often ask these questions, poor sleep quality may be to blame.
Many lifestyle factors contribute to poor sleep quality, causing you to be sleep-deprived and tired when you wake up. Here are some of these lifestyle conditions that you need to correct for a more restful night of sleep.
Drinking Alcohol Before Bed
Some people mistakenly believe that having a couple of beers makes it easier to fall deep asleep. But alcohol severely limits the quality and amount of good sleep you can get.
Alcohol may make you fall asleep more quickly, but it prevents your body from entering deep sleep, which is when your body starts to heal and restore itself. You are, therefore, likely to wake up groggy and tired after a night of alcohol indulgence.
Consuming a Caffeinated Beverage at Night
Caffeine-containing beverages like coffee, tea, or even sweet drinks can keep your brain active for up to six hours. To maximize your body's capacity to fall asleep deeply at night, it's not advisable to consume caffeinated beverages after noon. If you must, ensure you consume caffeine at least six hours before bedtime to give your body enough time to digest and get it out of your system.
Using Electronic Devices Right Before Bed
The quality of your nighttime sleep suffers if you continue to use your electronic device, such as your phone or tablet, during bedtime. This is because the blue light emanating from the device screens inhibits the body's ability to produce melatonin, a hormone associated with sleep. Your sleep cycle is therefore impacted, and restorative sleep is deterred.
Working Out Fairly Late in the Day
Sleep quality may be affected if you exercise vigorously at the end of the day and near bedtime. This is because working out increases your heart rate, body temperature, and adrenaline levels.
Due to the vigorous activities involved in a workout, your body might not be capable of relaxing enough to enter the restorative sleep stage. This sleep phase is characterized by a reduced heartbeat rate and a decreased body temperature, which had increased during exercise.
The more intense your exercise, the more the likelihood of experiencing sleep disruption. If you must do something, choose less strenuous exercises like yoga and always finish with a cool-down period.
Stress, Depression, or Anxiety
Stress is a prevalent factor in sleep disturbances.A studyhas proven that most people's inability to get quality sleep is due to stress-related aspects of their lives.
Struggling with depression can drain your physical energy and make you feel tired. Anxiety and depression negatively impact how long it takes to fall asleep and whether and how many times you wake up during the night.
Moreover, the medications you take for treating depression and anxiety may have side effects that alter your deep sleep stages. If you are on such medication, you may still feel tired the next day, even after spending 8 hours of sleep.
If you have anything troubling you, try meditation or relaxation exercises to help you unwind and get a good night's sleep before hitting the sheets.
Too Much Sleep
Can sleeping too much make you tired? You’ve probably heard people say the more I sleep, the more tired I feel. It turns out you can’t sleep too much. Any deviations from your regular sleep schedule can interrupt your body's natural rhythms, drain your energy, and leave you feeling drained and dizzy. Very few hours of sleep will make you feel tired and unenergized the next day, and so will too many hours of sleep.
Individuals have different sleep needs, and the number of hours required for sleep may vary from one person to another. For healthy adults, experts typically advise 7 to 9 hours of sleep per night. You may find that if you sleep more than 12 hours, you're likely to feel lazy and tired when you wake up. Even on the weekends, stick to the same sleep schedule.
You had 9 hours of sleep and are still tired? If you still feel tired after sleeping for eight hours, you could have a sleep-related medical condition. Here are some medical conditions that can lead to fatigue after sleeping.
Sleep apnea is a common condition that significantly reduces the quality of your sleep by making you wake up repeatedly throughout the night. When a person has this condition, their airways become blocked while sleeping, temporarily depriving their brain of sufficient oxygen, and forcing them to wake up several times a night.
This can repeatedly occur throughout the night, even without you realizing it. Obstructive sleep apnea should be diagnosed and treated as soon as possible because it can eventually result in potentially fatal cardiovascular issues.
Some of the signs and symptoms of Obstructive sleep apnea include:
- Loud, persistent snoring
- Feeling tired when you awaken in the morning
- Persistent Headaches during the day when you awaken
- Choking or gasping upon awakening
- Disruptions of your moods, such as persistent irritability and mental fog
- Your partner can observe that you're not repeatedly breathing in the course of the night
A few lifestyle modifications, such as losing weight if you are overweight, quitting smoking, and drinking less alcohol, can help alleviate obstructive sleep apnea. You can also consult a doctor for other medical remedies.
Your brain's inability to regulate your sleep cycles can result in narcolepsy, a sleep disorder that makes you tired and sleepy during the day. Narcolepsy affects your brain's ability to control how you stay asleep or awake. Some of the common symptoms may include sudden weakness in your muscles, vivid dreams, hallucinations, or sleeptalking.
To manage this condition, your doctor may recommend different medications. These include antidepressants, which lessen the severity of your nighttime symptoms, and stimulants, which help you stay alert during the day.
You might have asked yourself, why do I wake up tired? If you have a bacterial infection, your body will work extra hard to fight the bacterial infection, which might make you feel tired after sleeping 8 hours. You may experience increased fatigue and sleepiness because your body requires a lot of energy to fight the infection.
If you suspect catching a bacterial infection like a cold, ensure you stay hydrated and maintain a healthy diet to improve your sleep quality.
You might have wondered, why do I want to sleep all the time? Sleep disorders can interfere with the quality of your sleep. Disruptive sleep disorders known as parasomnias can affect the quality of your sleep without your knowledge because they mess with your circadian rhythm.
The most common parasomnias include:
- Night terrors
- Chronic nightmares
Habits That Will Improve Your Quality of Sleep
Why do I wake up tired? Here are some ways to improve your sleep quality and wake up energized and lively.
Maintain a Sleep-Friendly Environment
Your body can unwind and enter deep, restorative sleep more easily in a relaxing sleep environment. You can't expect a restful night of sleep in a noisy, fully-lit room. The best environment for sleeping is a quiet, cool, dark room because these features help relax your body.
Have a Healthy Diet
A healthy diet keeps your body's systems functioning properly, reducing your risk of getting sick and developing conditions like inflammation that could interfere with sleep. You can feel more alert throughout the day by eating certain foods, such as meat, nuts, leafy vegetables, and fruits.
Engage in Daytime Exercise
Working out during the day can help the body to produce hormones like endorphins and serotonin, which can naturally improve your mood and help you relax. Regular exercise also helps regulate your circadian rhythm and build consistency in your sleep-wake cycle. This means you won't feel exhausted in the morning, even if you don't get enough sleep.
Different factors affect your sleep quality, so; you might sometimes wake up tired even after adhering to the recommended eight hours of sleep per night.
Refrain from activities known to lower your sleep quality because the quality of your sleep is just as important as the quantity. Whether or not you have a sleep disorder, observing healthy sleep habits can help you maintain a healthy sleep cycle over time. Take note of the abovementioned factors and say goodbye to feeling tired after 8 hours of sleep.