Most adults need around seven to nine hours of sleep each night. Getting enough sleep should feel restorative. However, feeling refreshed when you wake up is about more than just how much sleep you get. You may wonder, why am I still tired after 8 hours of sleep? Below you will find helpful information about the importance of sleep quality.
Why Am I Still Tired After 8 Hours of Sleep?
Some people wake up feeling groggy, foggy, and drained. When you wake up feeling exhausted after a full night of sleep, your sleep quality is likely the problem. In fact, several sleep disorders impact the quality of your sleep. The body needs to move through several sleep cycles to feel truly rested. When the sleep cycles are disrupted, feeling tired is common, no matter how much time you spend in bed. The good news is that there are effective treatment options to restore your sleep.
Sleep Quality vs Sleep Quantity
Sleep is more than just how many hours you log at night. It is necessary to get seven to nine hours of sleep each night. Each person is uniquely different. Because of this, sleep needs can vary depending on your age and activity level. Certain medical conditions can also result in the need for additional sleep. Sleep is more than just getting seven to nine hours each night. People can feel groggy and exhausted because the quality of their sleep is part of the equation.
The brain cycles through light sleep, deep sleep, and REM sleep multiple times each night. Each stage in the sleep cycle is essential for optimal recovery. Deep sleep restores the body physically. REM sleep supports memory and mental clarity. When these cycles are interrupted, sleep quality is impacted. This is because the body does not fully complete the restorative sleep cycle. This is why you may wake up feeling tired, even after a long night’s sleep.
Common Factors That Impact Sleep Quality
Several sleep disorders and lifestyle factors can impact your sleep. They can leave you feeling exhausted when you wake up. If you experience any of the following symptoms, it is important to consult with a sleep specialist.
Obstructive Sleep Apnea
Obstructive sleep apnea is a common sleep condition. It occurs when the airway repeatedly narrows or collapses while you sleep. Each episode interrupts your breathing. These episodes can be very brief, but they still affect your sleep. It forces your brain into a lighter stage of sleep, which can make it much easier for you to be woken up. It also disrupts the natural sleep cycle, and the body is not able to reach the stages of deep, restorative sleep.
There are several common signs of obstructive sleep apnea. They include loud snoring, gasping, choking sounds, and morning headaches. Your partners most often notice these symptoms, as they can disrupt their sleep. Sleep apnea affects more than just your sleep and can leave you feeling exhausted. When left untreated, it can raise the risk of high blood pressure and heart disease. Working with a skilled sleep specialist at the Asthma and Sleep Institute can restore your sleep quality. It can also reduce your risk of chronic conditions associated with untreated sleep apnea.
Restless Leg Syndrome
Restless leg syndrome is another common sleep disorder. It is characterized by an uncomfortable urge to move the legs. The sensation can worsen at night or during periods of rest. Many patients notice that movement helps address the uncomfortable sensation. This may include walking, stretching, or shifting positions. Even while you are asleep, repeated movements can prevent your body from going into deep sleep.
If your partner notices that you move a lot during your sleep, it is worth exploring what the cause may be. If it is coupled with the uncomfortable sensation described above, you may be experiencing restless leg syndrome. When left untreated, you may notice daytime fatigue and difficulty concentrating. Treatment is highly effective in improving symptoms. Working with a sleep specialist can help you restore your sleep quality and feel like yourself again.
Excessive Screen Time Before Bed
What you do before bed can directly impact your sleep quality. One of the biggest mistakes people make is spending too much time on their screens before bed. Between phones, tablets, and televisions, people spend a lot of time on screens. The problem is that screens emit blue light that interferes with the body’s natural production of melatonin. Melatonin is the hormone responsible for signaling that it is time to sleep. Screen time exposure that continues too close to bedtime makes it harder to fall asleep.
The combination of screen time and consuming engaging content can exacerbate the issue. Increasing mental alertness before bedtime can have a real impact on your sleep cycles. It is best to avoid screens at least one hour before bed. Engaging in activities that promote relaxation is key. Reading, journaling, stretching, and taking a hot shower are all helpful. Finding ways to wind down without screens can positively impact your sleep quality. If you still struggle with sleep after making this adjustment, it is time to consult with a sleep specialist.
When to Contact a Sleep Specialist
Struggling with sleep can cause daytime fatigue and can impact your quality of life. A few nights of bad sleep are not a serious cause for concern. However, sleep issues that persist for more than three nights each week for more than two weeks are a cause for concern. Consulting with a sleep specialist can help you find the root cause. This may require a sleep study or other tests to determine why you are struggling with sleep. From there, a treatment plan catered to your unique needs can help restore your sleep.
Leading Asthma and Sleep Institute
Sleep is an integral part of your health. If you are struggling with sleep, contact Dr. Shukla at the Asthma & Sleep Institute today to schedule your consultation!
