Sleep But Tired: What's Behind This Restlessness?

Sleep is essential for maintaining good health, but it's not just about the number of hours you sleep; it's about the quality of sleep too. If you're sleeping but don't feel rested, you may be experiencing non-restorative sleep, which can be caused by lifestyle factors or underlying health conditions. This can have serious health consequences, including an increased risk of heart disease, high blood pressure, and depression. To improve your sleep, try adopting better sleep hygiene practices, such as maintaining a consistent sleep schedule, limiting screen time before bed, and creating a comfortable sleep environment. If you continue to experience non-restorative sleep, consider seeking professional help from a healthcare provider or sleep specialist.

Screen time before bed

The content you engage with before bed can also affect your mood and disrupt your sleep-wake cycle. Social media use has been linked to depression, anxiety, and poor sleep quality. The stimulating content you scroll through before bed overstimulates your brain, making it difficult to transition to sleep. The enticing nature of the digital world can also lead to you staying awake for longer, building up sleep debt, which can have mental and physical impacts over time.

To mitigate the negative effects of screen time before bed, you can:

• Create a screen-free zone in your bedroom, or stick to listening to audio content rather than looking at your phone or watching TV.
• Set a technology curfew and put your devices away at least an hour before bedtime.
• Use blue light filters or "nighttime mode" on your devices, or wear blue light-blocking glasses to reduce blue light exposure.
• Engage in audio-based mindfulness practices before bed, such as listening to music, trying a breathing exercise, or meditating.
• Stick to a supportive bedtime routine that helps your brain wind down, such as reading a physical book, journaling, or sipping chamomile tea.

Irregular sleep patterns

People with irregular sleep-wake rhythm disorder often experience difficulty falling asleep at night, multiple nighttime wakings, and excessive daytime sleepiness. They may take multiple sporadic naps throughout the day, typically lasting two to four hours. The sleep-wake patterns can vary from day to day, and there is no consistent sleep pattern. This disorder can lead to sleep deprivation, causing impaired work performance, reduced alertness, impaired memory, and an increased risk of accidents and other health conditions.

The causes of irregular sleep-wake rhythm disorder are not fully understood but are believed to be associated with brain or bodily abnormalities that affect the circadian rhythm. It is more prevalent among individuals with neurodegenerative conditions, developmental disorders, or medical issues causing brain dysfunction. Additionally, environmental and lifestyle factors can play a role, such as limited exposure to daylight, lack of physical or social activity, and irregular work shift schedules.

Treatment options are available and focus on re-establishing a normal sleep-wake cycle. These include bright light therapy, sleep hygiene practices, and medication. Maintaining a consistent sleep schedule, managing light exposure, avoiding caffeine and alcohol, and preparing a suitable sleep environment are also recommended.

It is important to note that this disorder is rare and usually occurs in people with brain function problems or those without a regular daily routine. However, individuals experiencing irregular sleep patterns should seek medical advice to rule out any underlying conditions and receive appropriate guidance on improving their sleep habits.

Caffeine consumption

Caffeine is a stimulant that promotes wakefulness and boosts cognitive functions such as memory and attention. It is consumed by many people to increase alertness and enhance their mood and performance. However, caffeine consumption can also have negative effects on sleep, especially if consumed too late in the day or in large amounts.

Caffeine affects the brain by blocking adenosine, a sleep-inducing chemical. Adenosine is a crucial part of the sleep/wake cycle, increasing the time one is awake and decreasing the time one is asleep. Normally, adenosine molecules bind to receptors in the brain, slowing down brain activity in preparation for sleep. However, caffeine prevents this from happening by binding to adenosine receptors. Once the body fully metabolizes the caffeine, its effects wear off, and the increased sensitivity to adenosine can cause excessive tiredness.

The time it takes to metabolize caffeine varies from person to person, but on average, 99% of caffeine is absorbed within 45 minutes of consumption, peaking at one to two hours, and with a half-life of 2.5 to five hours. People who regularly consume caffeine can develop a tolerance, meaning they need more to achieve the desired effects. This can negatively impact sleep, creating a vicious cycle where a lack of sleep leads to increased caffeine consumption, which further disrupts sleep.

To improve sleep quality, it is recommended to avoid caffeine at least eight hours before bedtime. Additionally, reducing daily caffeine intake can help if you experience insomnia, anxiety, or headaches. If you are struggling with sleep, try keeping track of your caffeine consumption and sleep patterns to identify any correlations.

Alcohol consumption

When you go to bed with alcohol in your system, you are likely to experience more deep sleep and less REM sleep. Later in the night, once your body has metabolised the alcohol, you are likely to experience a rise in N1 sleep, the lightest stage of sleep. This can lead to frequent waking and fragmented, low-quality sleep. Alcohol can also cause you to get up to go to the bathroom multiple times during the night.

Long-term alcohol use can result in chronic sleep problems and disorders like sleep apnea. It can also cause or aggravate insomnia. According to a 2020 research review, alcohol consumption is linked to oversleeping, disturbances in REM sleep, and a disrupted circadian rhythm.

If you want to minimise the impact of alcohol on your sleep, it is recommended to avoid drinking at least three hours before bedtime. You can also try to hydrate well during the day, avoid drinking on an empty stomach, and use the restroom before bed.

Bedroom environment

The bedroom environment plays a crucial role in getting a good night's rest. Here are some ways to optimise your bedroom for better sleep:

Temperature Control

Maintaining a comfortable temperature in your bedroom is essential for a good night's sleep. The optimal sleep temperature typically ranges from 60 to 72 degrees Fahrenheit (15.6 to 22.0 degrees Celsius). You can use air conditioning, ceiling fans, electric fans, or open windows during cooler nights to achieve this. Additionally, consider using cooling mattress pads and lightweight bedding to stay comfortable.

Create Darkness

Darkness is crucial for deep and restorative sleep. Minimise light sources in your bedroom by turning off or covering electronic lights. Use blackout curtains or window shades if external light is an issue. If complete darkness is not achievable, a comfortable sleep mask can also help.

Reduce Noise and Electronics

Block out unwanted sounds, such as snoring or external noises, using earplugs or white noise machines. Avoid watching TV or using electronic devices before bed, as the stimulation and light from screens can disrupt your sleep. Implement an electronics ban at least an hour before bedtime, and keep devices out of arm's reach while you sleep.

Visual Design and Layout

The visual design of your bedroom should promote a sense of calm and relaxation. Choose warm and appealing colours that make you feel at ease. Ensure your bedroom layout is functional and spacious, with a mattress size that fits comfortably. Make use of vertical space or under-bed storage to create a clutter-free and stress-free environment.

Practical Design

In addition to visual design, the practical setup of your bedroom is crucial for optimal sleep. Ensure your bedroom is as dark as possible by using low-light lighting and blackout curtains if needed. Minimise the use of electronic devices, as the blue light emitted by screens can disrupt your circadian rhythm. If possible, keep devices out of the bedroom or at least out of arm's reach, and avoid using them an hour before bedtime.

Air Quality

Maintaining good air quality in your bedroom is important for your health and sleep. Ensure proper ventilation and avoid excess humidity to prevent mould growth. Regular cleaning can help reduce dust mites and improve air quality. If you have allergies, consider using hypoallergenic bedding or an air purifier.

Frequently asked questions