Sleep Quality: Not Refreshed? Strategies For Feeling Rested

Feeling tired after a full night's sleep is a common issue with a variety of possible causes. One factor could be sleep inertia, which occurs when you wake up suddenly from a deep sleep and experience drowsiness, disorientation, and difficulty concentrating. This can last from a few minutes to over an hour. Sleep disorders such as sleep apnea, insomnia, and restless leg syndrome can also contribute to feeling tired after sleeping. Additionally, lifestyle factors such as excessive screen time before bed, an inconsistent sleep schedule, and diet and lifestyle choices can impact sleep quality. Addressing these factors and making changes to your sleep habits can help improve the quality of your sleep and reduce feelings of fatigue upon waking up.

Sleep disorders

Sleep Inertia

The concept of sleep inertia was first named in the 1950s when U.S. Air Force pilots, who slept in their planes while on duty, would sometimes make easily avoidable mistakes right after being abruptly awakened. Their minds were still catching up to their bodies, and they couldn't operate at peak efficiency. Sleep inertia is based on the physics concept of inertia, where an object resists changes in velocity and its state won't change without an external force. In the context of sleep, your brain is asleep and your body is awake, but the brain's natural tendency is to stay asleep, causing resistance and resulting in a foggy, groggy feeling until your brain catches up.

Causes of Sleep Inertia

While the exact cause of sleep inertia is not known, there are several factors that can contribute to it:

• Abrupt awakenings: If you are in a deep sleep stage and are suddenly awakened, you are more likely to experience sleep inertia.
• Sleep deprivation: If you are not getting enough sleep, your body and brain may struggle to wake up in the morning.
• Inadequate sleep duration: Everyone has unique sleep needs, and not getting enough sleep can make it challenging to wake up feeling refreshed.
• Sleep disorders: Various sleep disorders, such as sleep apnea, can reduce sleep quality and disrupt your night's rest.

Addressing Sleep Disorders and Improving Sleep Quality

If you suspect you have a sleep disorder, it is important to consult a healthcare professional for proper diagnosis and treatment. Sleep apnea, for example, may require machine therapy with a positive airway pressure machine (CPAP or BiPAP) to gently force air into the airways and prevent sleep disruptions.

Additionally, here are some general tips to improve your sleep quality:

• Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
• Optimize your sleep environment: Ensure your bedroom is dark, quiet, and cool.
• Limit screen time before bed: The blue light from electronic screens can suppress sleep hormones, making it harder to fall asleep. Avoid screens for at least one hour before bedtime.
• Avoid caffeine and alcohol close to bedtime: Caffeine and alcohol can disrupt your sleep, making it harder to fall asleep and affecting your sleep quality.
• Practice relaxation techniques: Stress and anxiety can hinder your ability to fall asleep. Try meditation, deep breathing, or gentle yoga before bed to help manage stress.
• Exercise regularly: Exercise can promote better sleep, helping you fall asleep more easily and sleep more deeply.

By addressing any underlying sleep disorders and implementing healthy sleep habits, you can improve your sleep quality and increase the likelihood of waking up feeling refreshed and energized.

Stress and anxiety

The impact of stress and anxiety on sleep can be particularly noticeable if you suffer from a formal anxiety disorder. These disorders can make it challenging to settle into a peaceful slumber, resulting in a lack of deep, restorative sleep. Additionally, if you're experiencing grief, sadness, or depression, your mental state may be further disrupted, making it even more difficult to achieve restful sleep.

To improve your sleep quality, it's essential to address the underlying stress and anxiety. Consider incorporating relaxation techniques into your bedtime routine, such as meditation, deep breathing, or progressive muscle relaxation. These practices can help calm your mind and prepare your body for sleep. Establishing a consistent bedtime routine and maintaining a sleep-friendly environment are also crucial.

In some cases, seeking professional help may be necessary to manage stress and anxiety effectively. Cognitive-behavioural therapy, for example, can provide you with tools to cope with stressful thoughts and improve your sleep quality. Remember, prioritising your mental health and well-being is essential for achieving restful and refreshing sleep.

If you feel that your stress and anxiety are interfering with your daily life and sleep quality, don't hesitate to reach out to a mental health professional for guidance and support.

Inconsistent sleep schedule

An inconsistent sleep schedule can confuse your body's internal clock, making it difficult to wake up feeling refreshed. This is because your body's natural 24-hour internal clock, or circadian rhythm, controls your sleep-wake cycle. When you wake up, sunlight causes your brain to send signals of alertness to your body, keeping you awake and active. At night, darkness triggers your body's production of melatonin, a hormone that induces sleepiness and promotes rest.

However, when your sleep is inconsistent, your circadian rhythm can become disrupted, affecting your body's other systems. This misalignment can lead to irritability, drowsiness, mood swings, concentration and memory problems, headaches, and a decline in cognitive skills. People with inconsistent sleep schedules often experience restless sleep, never entering the deep, quality sleep that the brain and body need to restore themselves.

To maintain a consistent sleep schedule, it is recommended to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock. It is also advised to avoid screens for at least an hour before bed, as the blue light emitted by electronic devices can interfere with your sleep by suppressing melatonin production. Instead, try reading a book or doing some gentle stretches to wind down.

Additionally, creating a relaxing bedtime routine and optimizing your sleep environment by ensuring your bedroom is dark, quiet, and cool can also help improve sleep quality. Maintaining a consistent sleep schedule and a healthy sleep environment can help you wake up feeling refreshed and energized.

Excess screen time

Excessive screen time is also associated with increased levels of cortisol, the stress hormone. High levels of cortisol are linked to reduced energy levels and poor sleep. In addition, the bright light of screens can cause eye strain, leading to symptoms such as headaches, eye pain, and blurred vision. This is known as Computer Vision Syndrome, which affects 50 to 90% of computer users.

To mitigate the negative impacts of excess screen time, it is recommended to limit screen time before bed. This includes avoiding screens for at least one to two hours before bedtime and, if possible, keeping your phone out of your bedroom. You can also use blue light filters or switch your devices to night mode or dark mode during the evening.

Additionally, following the 20-20-20 rule can help reduce eye strain. This involves taking a break every 20 minutes to look at an object 20 feet away for 20 seconds. Some sources suggest adding another 20 to the rule, representing 20 seconds of closing your eyes to allow your eyelids to produce an oil slick that stabilizes tears and prevents evaporation.

Poor sleep environment

A poor sleep environment can have a significant impact on the quality of your sleep. Here are some ways to optimise your sleep environment:

Noise

Even if you can fall asleep with background noise, it can still impact your sleep quality. Reducing background noise can help increase the amount of deep sleep you get and decrease the number of times you wake up during the night. If you can't get rid of the source of the noise, try sleeping with earplugs, using a sound machine, or keeping your windows and bedroom door closed.

Light

The amount of light in your room can also affect your sleep. Even small amounts of light can decrease melatonin levels, making you feel more alert at bedtime. To improve your sleep, ensure your room is dark. Consider using light-blocking shades or curtains, or hanging a sheet or blanket over the window.

Temperature

Being too hot or too cold can cause restlessness and make it hard to fall or stay asleep. While personal preference should be considered, a cooler room is generally better for a comfortable sleep. Keep your bedroom between 60°F and 67°F (16°C and 19°C), and adjust with bedding and sleepwear as needed.

Bed and mattress

If you often wake up feeling achy, your mattress could be to blame. Research suggests that a medium-firm mattress is best for preventing back pain. Mattresses are also home to common allergens like dust mites, which can cause nighttime sneezing and coughing, especially for people with allergies and asthma. It is recommended that you replace your mattress every 9 or 10 years and use a hypoallergenic mattress cover if you have allergies.

Electronics

The blue light emitted by electronic devices suppresses melatonin, making it harder to fall asleep. It is best to avoid screens for at least one to three hours before bed. Instead, try reading a book or doing some gentle stretches. If you must use electronics at night, use blue-blocking glasses or an app that filters blue light.

Bed-sharing

Co-sleeping with a partner, children, or pets can also disrupt your sleep. If possible, keep your bed for just yourself and your partner. If your pet disrupts your sleep, try keeping them out of your bedroom.

Diet and lifestyle

Caffeine and heavy meals close to bedtime can disrupt your sleep. Alcohol can also affect your sleep, increasing the number of times you wake up and preventing you from getting deep sleep. 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.

Frequently asked questions