Sleep Quality: Feeling Rested Or Waking Tired

There are many reasons why you might not feel well-rested after sleeping. One of the most common causes of sleepiness is not getting enough sleep. However, the quality of sleep is just as important as the quantity. Sleep disorders, diet, and mental health can all affect the quality of your sleep. For example, sleep apnea, a disorder that causes you to temporarily stop breathing while asleep, is known for causing people to feel exhausted during the day. Other factors that can impact your sleep quality include exposure to blue light and your sleep environment, such as the temperature and brightness of your bedroom.

Sleep inertia

The most common symptom of sleep inertia is grogginess, but it can also cause impaired cognitive ability, visual attention, and spatial memory. These symptoms are most noticeable after waking up from a long sleep or a nap longer than 30 minutes.

The exact cause of sleep inertia is unknown, but there are three common theories. One theory suggests that sleep inertia is caused by an increase in delta waves in the posterior part of the brain. Delta waves, or slow waves, are commonly observed during the non-rapid eye movement (NREM) stage of sleep. Sleep inertia may occur when the brain has not yet reduced delta waves in preparation for waking up, or when an individual is suddenly awoken during NREM sleep.

Another theory posits that adenosine, a nucleic acid compound found in the brain, plays a crucial role in sleep inertia. Adenosine levels in the brain progressively increase with sleep deprivation and decrease during sleep. Upon waking from a state of sleep deprivation, high amounts of adenosine will be bound to receptors in the brain, leading to a slowdown in neural activity and a feeling of tiredness.

A third theory links sleep inertia to reduced cerebral blood flow. Studies have shown that it can take up to 30 minutes for cerebral blood flow and cerebral blood flow velocities to increase and reach daytime levels after waking up.

To reduce the effects of sleep inertia, it is recommended to maintain consistent wake-up times, expose yourself to natural light, and use gentle alarms. Additionally, limiting naps to less than 30 minutes and consuming caffeine upon waking up can help alleviate sleep inertia.

Sleep disorders

• Sleep apnea is a serious condition where your breathing stops periodically during sleep. It can cause you to feel extremely tired, even after a full night's sleep. Treatment for sleep apnea often involves machine therapy, such as a positive airway pressure machine (CPAP or BiPAP), to keep your airways open and prevent sleep disruptions.
• Insomnia is characterised by difficulty falling asleep or waking up too early and being unable to fall back asleep. It can be short-term, often caused by stress or a traumatic event, or chronic, lasting a month or longer.
• Restless Leg Syndrome (RLS) causes uncomfortable sensations in the legs and a strong urge to move them, especially when trying to sleep. This can lead to feelings of fogginess and even cause insomnia.
• Periodic Limb Movement Disorder (PLMD) involves involuntary movements of the limbs during sleep, such as flexing, twitching, or jerking. These movements can occur frequently throughout the night, disrupting your sleep.
• Bruxism is a sleep disorder characterised by clenching or grinding of the teeth during sleep, which can impact your sleep quality.
• Circadian Rhythm Sleep Disorders: Your internal body clock, or circadian rhythm, plays a crucial role in regulating your sleep-wake cycles. However, certain disorders can disrupt this rhythm, making it difficult to fall asleep or wake up at the desired times.
• Shift Work Sleep Disorder is a circadian rhythm disorder affecting individuals who work non-traditional hours, such as night shifts. It can disrupt your sleep schedule and exacerbate sleep inertia, making it challenging to feel well-rested.

If you suspect you may have a sleep disorder, it is important to consult a healthcare professional or a sleep specialist for a comprehensive assessment. They can recommend specific tests, such as a polysomnogram or a home sleep apnea test, to establish a diagnosis and determine an appropriate treatment plan.

Diet

Avoid Large Meals Close to Bedtime

Eating a large meal right before bed can disrupt your sleep. It can cause discomfort and increase the likelihood of disruptions during sleep, such as waking up frequently to use the bathroom. It is recommended to finish dinner a few hours before bedtime and limit fluid intake in the evening to prevent frequent bathroom trips.

Avoid Caffeine and Alcohol Close to Bedtime

Caffeine and alcohol consumption close to bedtime can negatively impact your sleep. Caffeine disrupts your brain's ability to keep track of how long it has been awake, making it harder to fall asleep. It is advisable to stop consuming caffeine at least 5 hours before bedtime, or earlier if you are sensitive to its effects. Alcohol, on the other hand, can cause sleep fragmentation and changes in sleep stages, leading to poor sleep quality. Avoid drinking alcohol within 4 hours of sleep to minimize its disruptive effects.

Choose the Right Foods for Better Sleep

Certain foods can help promote sleep. Nutrients like tryptophan, melatonin, and phytonutrients are known to induce sleepiness. Eating foods rich in these nutrients before bed may help improve your sleep quality. Examples of such foods include fatty fish like salmon, walnuts, rice, and certain varieties of red grapes. Carbohydrate-rich foods can also induce fatigue, but it is important to opt for complex carbohydrates instead of simple ones to maintain stable blood sugar levels.

Maintain a Balanced Diet

A well-balanced diet is crucial for overall health and can also impact your sleep. Eating well-balanced meals that are not too heavy in carbohydrates or proteins can help stabilize blood sugar levels and maintain optimal adenosine levels, which play a role in regulating sleepiness and alertness.

Stay Properly Hydrated

Staying adequately hydrated throughout the day can help reduce drowsiness and improve your overall energy levels, which can indirectly impact your sleep quality.

Consider a Light Nighttime Snack

If you feel hungry before bed, opt for a light snack. A small snack containing sleep-promoting nutrients, such as tryptophan or melatonin, may help improve your sleep quality without disrupting your digestive system.

Mental health

Sleep is essential for maintaining good physical and mental health. However, the quality of sleep is just as important as the quantity. Even if you're getting the recommended seven to nine hours of sleep per night, you may still wake up feeling tired and groggy due to various factors, including mental health conditions.

Additionally, sleep disorders like insomnia and restless leg syndrome can be linked to mental health issues. For example, insomnia is often associated with anxiety and depression, creating a bidirectional relationship where each condition influences the other.

If you suspect that your lack of restorative sleep is related to mental health concerns, it is important to seek professional help. A healthcare provider can evaluate your symptoms and determine if there is a connection between your mental health and sleep quality. They may recommend stress management techniques, therapy, or other treatments to address the underlying mental health condition, which can subsequently improve your sleep.

Other Factors Affecting Sleep Quality

Apart from mental health, there are several other factors that can impact sleep quality:

• Sleep disorders: Conditions such as sleep apnea, where breathing temporarily stops during sleep, can cause frequent exhaustion.
• Environment: A disruptive environment with noise, an uncomfortable temperature, or too much light can affect sleep quality.
• Diet: Consuming a large meal, alcohol, or caffeine close to bedtime can disrupt sleep.
• Sleep hygiene: Inconsistent sleep schedules, excessive screen time before bed, and an uncomfortable bed or bedroom can hinder restful sleep.

Sleep environment

Darkness

Keep your bedroom dark. Even small amounts of light can decrease melatonin production, making you feel alert when you should be sleeping. Consider using blackout curtains or shades to block out light, or a sleep mask if you are unable to control the light entering your room.

Temperature

Maintain a cool temperature in your bedroom. A cool room mirrors the natural drop in body temperature that occurs when you sleep. Most research suggests that 65°F (18°C) is the ideal temperature for sleep, but you may need to adjust this slightly to suit your personal preference.

Noise

Minimise noise pollution by keeping your bedroom door closed and, if necessary, using earplugs or a white noise machine to block out disruptive sounds.

Scents

Consider incorporating aromatherapy with relaxing scents such as lavender or chamomile, which are known to promote relaxation.

Bedding

Invest in quality bedding that is breathable and helps regulate your body temperature.

Mattress and pillows

Choose a comfortable mattress and pillows that are tailored to your sleeping position. A medium-firm mattress is considered the best for preventing back pain.

Colours

Incorporate calming colours and simple designs in your bedroom to create a restful and soothing atmosphere.

Bedroom activities

Limit the use of your bed for just sleep and sex. Working or spending too much time in bed will associate it with activities other than sleep.

Frequently asked questions