Sleep: Why It's Not Always Restful And What To Do

There are many reasons why you might not feel refreshed after sleeping. One of the most common causes of sleepiness is not getting enough sleep. Most adults need between seven and nine hours of quality sleep to stay healthy. However, if you're getting enough sleep and still feel groggy, there might be other factors at play. These include sleep disorders, stress and anxiety, inconsistent sleep schedules, too much screen time before bed, a poor sleep environment, diet and lifestyle choices, and more.

Excess screen time before bed

Disruption of Sleep Hormones

The artificial light emitted by screens, such as smartphones, computers, and televisions, mimics daylight for our brains. As a result, our bodies produce less melatonin, a crucial hormone that helps us sleep. Lower melatonin levels can lead to insomnia or difficulty falling and staying asleep.

Increased Stress and Alertness

Checking your phone or engaging in social media activities before bed can introduce stress into your routine. This stress may make it harder to fall asleep and impact your overall sleep quality. Additionally, the stimulating content and bright screens can increase alertness, making it challenging to wind down and prepare for sleep.

Irregular Sleep Schedule

Excess screen time can lead to inconsistent sleep patterns, such as going to bed at different times each night. This inconsistency can disrupt your body's internal clock, making it more difficult to fall and stay asleep. Maintaining a consistent sleep schedule is essential for optimal sleep quality and feeling refreshed upon waking.

Sleep Inertia and Interrupted Sleep

Screen time before bed can also impact your sleep cycles. A full sleep cycle typically lasts about 90 minutes, and waking up during the deeper stages of sleep can leave you feeling groggy and disoriented. Excess screen time may disrupt your sleep cycle, causing you to wake up during these deeper stages, resulting in sleep inertia or that "sleeping grogginess."

Recommendations

To mitigate the negative impacts of excess screen time before bed, consider implementing the following strategies:

• Power down all electronic devices at least an hour before bedtime.
• Avoid keeping your phone or other screens near your bed to reduce the temptation to check them.
• Establish a relaxing bedtime routine, such as reading a book, meditating, or taking a shower.
• Maintain a consistent sleep schedule, even on weekends, with a variation of no more than 30 to 45 minutes.
• Ensure your bedroom is dark, cool, and peaceful to create an optimal sleep environment.

Poor sleep environment

A poor sleep environment can significantly impact sleep quality. For instance, if you wake up feeling stiff or achy, your mattress may be the culprit. Research suggests that a medium-firm mattress is best for preventing back pain and promoting better sleep. Additionally, the age of your mattress matters. It is recommended to replace your mattress every 9 to 10 years, preferably with a medium-firm one. Mattresses are also home to common allergens, such as dust mites, which can cause coughing and sneezing at night, especially if you have allergies or asthma.

To improve your sleep environment:

• Replace your mattress every 9 to 10 years, opting for a medium-firm mattress.
• Use a hypoallergenic mattress cover if you have allergies.
• Keep your bedroom cool. A cooler room is generally better for comfortable sleep. The ideal temperature range is between 60°F and 67°F (16°C and 19°C).
• Wear socks to bed or use a hot water bottle to warm your feet, which can help dilate blood vessels and adjust your body temperature.
• Choose appropriate sleepwear and bedding for your climate.
• Reduce background noise by using earplugs, keeping windows and doors closed, or using a sound machine.
• Ensure your bedroom is dark, quiet, and peaceful.
• Avoid blue light from electronic devices, which can disrupt your sleep by suppressing melatonin production.

Stress and anxiety

Chronic anxiety can cause high levels of stress hormones to be present in the body, making it difficult to relax and fall asleep. Even if sleep is achieved, anxious thoughts can interrupt sleep, leading to insomnia. Insomnia and anxiety are closely linked, with one often exacerbating the other. This combination can lead to disturbing dreams or nightmares, further disrupting sleep.

Additionally, stress and anxiety can impact the quality of sleep. For example, if you have a lot on your mind when you go to bed, it can be challenging to fall asleep or stay asleep. Having a relaxing bedtime routine can help ease stress and prepare your mind and body for sleep. This routine could include activities such as meditation, reading, or listening to soft music.

To improve sleep quality and reduce the impact of stress and anxiety, it is essential to establish good sleep habits and improve sleep hygiene. This includes maintaining a consistent sleep schedule, avoiding caffeine and alcohol close to bedtime, limiting screen time before bed, and creating a comfortable and peaceful sleep environment.

If stress and anxiety are affecting your sleep, seeking professional help is essential. Treatments such as cognitive-behavioral therapy for insomnia (CBT-I) and medication can be effective in managing sleep anxiety and improving sleep quality.

Inconsistent sleep schedule

An inconsistent sleep schedule can have a significant impact on your overall health and well-being. Maintaining a regular sleep and wake pattern is crucial for optimal sleep quality and effectiveness. Here are some reasons why an inconsistent sleep schedule may be detrimental and some strategies to help you establish a more consistent routine:

Health Risks

An irregular sleep schedule can have adverse effects on your health. Research has linked inconsistent sleep patterns to poorer health outcomes. This includes an increased risk of heart disease, as well as potential difficulties in maintaining a healthy weight. Additionally, an inconsistent sleep schedule can impact your mood and energy levels, leading to increased sleepiness and fatigue.

Social Jet Lag

The term "social jet lag" describes the phenomenon of going to bed and waking up significantly later on weekends than weekdays. This pattern can disrupt your body's internal clock, making it harder to fall asleep, stay asleep, and wake up feeling refreshed. Maintaining a consistent sleep schedule, even on weekends, is essential for optimal sleep quality.

Sleep Disorders

If you consistently get enough sleep but still feel groggy and unrested, it could be a sign of a sleep disorder. Conditions such as sleep apnea or restless legs syndrome can disrupt your sleep quality and leave you feeling tired during the day. Seeking professional advice and undergoing sleep testing can help identify any underlying sleep disorders and guide you toward effective treatment options.

Strategies for Consistency

• Maintain a bedtime routine: Follow the same bedtime routine every night. Aim for a consistent bedtime and wake-up time, even on weekends.
• Limit screen time before bed: Avoid checking your phone or using other electronic devices at least one hour before bedtime. The artificial light from screens can interfere with your body's natural production of melatonin, a crucial sleep hormone.
• Avoid caffeine and alcohol: Refrain from consuming caffeine and alcohol several hours before bedtime. Caffeine can disrupt your sleep by making you more alert, while alcohol can interfere with deep, restful sleep and cause midnight bathroom trips.
• Create a relaxing environment: Ensure your bedroom is cool, dark, and peaceful. A comfortable temperature, usually around 68 degrees Fahrenheit, and minimal light can promote better sleep.
• Manage stress: Incorporate relaxing activities into your bedtime routine, such as reading a book, meditating, or practising gratitude. This can help calm your mind and prepare your body for sleep.

Sleep disorders

If you're getting enough sleep but still wake up feeling tired, you may have a sleep disorder. Sleep disorders can affect the quality of your sleep, leaving you feeling groggy and disoriented in the morning.

One such sleep disorder is sleep apnea, a condition that causes your breathing to stop periodically during sleep. You may not even be aware that you have it, but it can lead to morning fatigue, also known as sleep inertia. Other signs of sleep apnea include gasping for air during sleep, feeling tired after a full night's sleep, trouble staying asleep, and waking with a dry mouth.

Another sleep disorder is sleep drunkenness, also known as confusional arousals. This is when you wake up abruptly from a deep sleep and are in a confused state. An episode can last up to 30 to 40 minutes, and you may not even remember it the next morning.

If you suspect you have a sleep disorder, it's important to consult a healthcare professional. They can help diagnose and treat the condition, improving your sleep quality and overall health.

Other Factors Affecting Sleep Quality

In addition to sleep disorders, there are several other factors that can impact the quality of your sleep and leave you feeling unrefreshed. These include:

• Stress and anxiety: These can keep your mind active at night, making it difficult to fall or stay asleep. Relaxation techniques such as meditation, deep breathing, or gentle yoga before bed can help manage stress and improve sleep quality.
• Inconsistent sleep schedule: An irregular sleep and wake pattern can confuse your body's internal clock, making it harder to fall and stay asleep. Maintaining a consistent sleep schedule, even on weekends, can help regulate your body's natural rhythm.
• Excess screen time before bed: The blue light emitted by electronic screens suppresses the production of melatonin, the hormone that regulates your sleep-wake cycle. Avoiding screens for at least an hour before bed can help improve sleep quality.
• Poor sleep environment: A noisy, uncomfortable, or disruptive sleep environment can prevent you from reaching the deep, restorative stages of sleep. Creating a conducive sleep environment that is dark, quiet, and cool can improve sleep quality.
• Diet and lifestyle choices: Caffeine, heavy meals, sugar, and alcohol close to bedtime can disrupt sleep. Reducing stimulants and consuming nourishing foods and beverages can promote better sleep. Regular physical activity can also improve sleep quality.

Frequently asked questions