The Mystery Of Feeling Tired After A Full Night's Sleep

There are many reasons why you might wake up feeling tired, even after a full night's sleep. Sleep inertia, a term used to describe the groggy feeling when you wake up, can last anywhere from 30 to 60 minutes, and sometimes even longer. This can be caused by disruptions in your sleep stages, such as not reaching or spending enough time in the deep sleep phase, which is crucial for feeling refreshed. Other factors that can contribute to sleep inertia include lifestyle choices, such as consuming caffeine and alcohol before bed, and looking at screens, which emit blue light that interferes with the body's sleep-wake cycle. Additionally, underlying health conditions, such as sleep disorders, mental health issues, diet, and thyroid problems, can also play a role in feeling tired after sleeping.

Why do you wake up tired?

Sleep disorders

Some common sleep disorders include:

• Insomnia: Insomnia is a common sleep disorder characterised by difficulty falling or staying asleep. People with insomnia may experience chronic insomnia, having trouble falling asleep or staying asleep most nights for at least three months, and feeling tired or irritable as a result.
• Sleep apnea: Sleep apnea is a serious sleep disorder that causes periodic pauses in breathing during sleep. It can be dangerous and lead to heart problems and other complications. People with sleep apnea may snore and experience moments during sleep when they stop breathing, gasp for air, or make choking sounds.
• Restless legs syndrome (RLS): RLS is a sleep disorder characterised by tingling or prickly sensations in the legs, along with a powerful urge to move them. These sensations are typically felt in the calves and can be relieved by moving or massaging the legs.
• Hypersomnia: Hypersomnia refers to excessive sleepiness, where people have trouble staying awake during the day despite getting a full night's sleep. This can include narcolepsy, which causes extreme daytime sleepiness.
• Circadian rhythm sleep-wake disorders: These disorders involve problems with the internal sleep-wake cycle, making it difficult to fall asleep and wake up at the right times. Shift work can contribute to this type of disorder.
• Parasomnias: Parasomnias involve physical actions or verbal expressions that occur during sleep, such as walking, talking, or eating.
• Periodic limb movement disorder (PLMD): PLMD causes involuntary movements of the limbs during sleep, mainly affecting the lower limbs with muscle twitches and jerking movements.

If you suspect you may have a sleep disorder, it is important to consult a healthcare provider or sleep specialist for diagnosis and treatment. They may recommend lifestyle changes, cognitive behavioural therapy, relaxation techniques, or medications depending on the specific disorder.

Screen time

The effects of screen time on sleep are so significant that a term has been coined to describe the resulting fatigue: "screen fatigue." Screen fatigue not only affects your eyes, causing eye strain, but it also impacts your mental and emotional exhaustion. This can disrupt your focus, energy, sleep, and even your mood, influencing your overall well-being and academic or professional performance.

To mitigate the negative impacts of screen time on your sleep and energy levels, it is essential to establish healthy boundaries and habits. This includes avoiding screens for at least one hour before bed. Instead of scrolling through your phone or watching TV, try engaging in activities that promote relaxation and prepare your mind and body for sleep, such as reading a book, listening to soothing music, or practicing gentle stretches.

Additionally, creating a consistent sleep schedule and maintaining a comfortable sleep environment are crucial. Going to bed and waking up at the same time every day helps regulate your body's internal clock. Maintaining a dark, cool, and quiet bedroom environment can also enhance your sleep quality, allowing you to wake up feeling more rested.

If you find it challenging to detach from your screens before bed, consider implementing strategies to gradually reduce your screen time. For example, you can set a timer to remind yourself to take frequent breaks from your screen throughout the day or use features on your devices that track and limit screen time. Utilizing the blue light filter on your devices or wearing amber-tinted blue-light-blocking lenses can also help reduce the negative impact of blue light on your sleep.

Sleep environment

A poor sleep environment can have a significant impact on the quality of your sleep, leaving you feeling tired and unrested in the morning.

Light

Blue light from electronic screens and energy-efficient lighting suppresses melatonin, a hormone that regulates your body's sleep-wake cycle. As a result, you may find it harder to fall asleep and experience poor sleep quality, leading to morning tiredness. To mitigate this, avoid screen time for at least one hour before bed. Opt for dim red lights at night, as they have a less powerful effect on melatonin suppression. During the day, maximise your exposure to bright light. If you must use electronic devices at night, consider using blue-blocking glasses or an app that filters blue light.

Noise

A noisy sleep environment can prevent you from reaching the deep, restorative stages of sleep, causing you to feel tired in the morning. This is also true if you share a bed with a partner, children, or pets. To improve your sleep environment, ensure your bedroom is quiet.

Temperature

A cool bedroom temperature is conducive to a good night's sleep.

Bedding

Invest in a comfortable mattress and pillows to enhance your sleep comfort. If you wake up feeling tired and experience stiffness or aching body parts, your mattress could be to blame.

Food and drink

Avoid caffeine, rich food, sugar, and alcohol close to bedtime. Consuming these stimulants and rich foods before bed can impact your sleep quality and leave you feeling tired in the morning.

Mental health issues

Anxiety and depression are common mental health conditions that can affect sleep. People with anxiety may experience difficulty falling asleep or staying asleep throughout the night, resulting in non-restorative sleep. Additionally, depression can cause persistent feelings of sadness and a loss of interest in previously enjoyable activities, impacting sleep quality and energy levels.

Chronic stress is another mental health issue that can lead to tiredness. It can cause structural and functional changes in the brain, leading to chronic inflammation and symptoms like fatigue. Stress-related exhaustion disorder (ED) is a medical condition characterised by psychological and physical symptoms of exhaustion. Addressing chronic stress through therapy or other stress management techniques may help improve sleep and reduce tiredness.

Mental health conditions can also increase the risk for sleep disorders, such as insomnia, sleep apnea, and Kleine-Levin syndrome. These disorders can disrupt sleep patterns and contribute to non-restorative sleep, resulting in tiredness upon waking.

Additionally, certain medications used to treat mental health conditions, such as steroids, blood pressure medications, and antidepressants, can have side effects that impact sleep. These medications have been linked to insomnia and increased tiredness, further complicating the relationship between mental health and sleep.

If you suspect that your tiredness upon waking is related to mental health issues, it is important to seek professional help. A healthcare provider or therapist can help address the underlying mental health concerns and provide guidance on improving sleep quality.

Diet

Nutrient Deficiency

Nutrient deficiencies can lead to feelings of fatigue. For example, iron deficiency can cause restless leg syndrome, compromising sleep quality and leading to daytime sleepiness. Consuming a balanced diet that includes nutrient-rich foods such as fruits, vegetables, legumes, nuts, and healthy protein sources can help combat nutrient deficiencies and reduce feelings of fatigue.

Unhealthy Diet

An unhealthy diet, such as one high in processed foods, added sugars, and saturated fats, can contribute to general fatigue. These types of foods are typically low in nutrients and high in calories, which can disrupt blood sugar levels and cause a "sluggish" feeling when blood sugar drops. Additionally, diets high in fat can compromise nighttime sleep, leading to increased daytime tiredness.

Caffeine Intake

While caffeine can provide an energy boost, excessive consumption can lead to increased heart rate, blood pressure, and jitteriness. It can also negatively impact sleep, causing fatigue the next day. This can create a cycle of poor sleep followed by overreliance on caffeine for energy. It is recommended to limit caffeine intake, especially close to bedtime, and be mindful of the potential negative consequences of excessive caffeine consumption.

Food Allergies and Intolerances

Hidden food allergies or mild intolerances can also contribute to feelings of fatigue. If fatigue intensifies after meals, it could indicate a mild intolerance to a specific food. Eliminating foods one at a time or consulting a doctor about a food allergy test may help identify any potential triggers.

Meal Timing and Size

The timing and size of meals can also impact feelings of fatigue. Eating a large, high-calorie meal can trigger postprandial somnolence, or sleepiness after eating. It is recommended to opt for lighter meals and pay attention to meal timing to reduce the likelihood of experiencing fatigue after eating.

Making dietary modifications, such as adopting a balanced and nutritious diet, limiting caffeine intake, and being mindful of meal timing and size, can help reduce feelings of fatigue and promote better sleep quality.

Frequently asked questions