Here’s why you’re waking up tired after 8 hours of sleep
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 sleepy 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 sleepy.
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 sleepy. 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 sleepy consistently, 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 sleepiness.
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 sleepy?
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.
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