Your alarm rings, and despite having gone to bed at a decent hour, you find yourself reaching for the snooze button, feeling groggy. It’s unusual to feel so tired after a full night’s sleep, so what could be causing this fatigue?
If you’ve clocked a solid eight hours of sleep but still wake up feeling exhausted, there’s likely a straightforward explanation—and solution. Carl Bazil, MD, PhD, director of Columbia University’s Sleep Disorders Center, outlines the six typical reasons for waking up tired, along with advice to improve your sleep quality.
1. You Hit the Gym Too Late, or Too Hard
Exercising too late in the day or pushing yourself too hard can interfere with your ability to fall asleep at night, explains Dr. Bazil. The adrenaline rush from intense workouts can leave your body too revved up to wind down for sleep. The solution? Opt for an earlier workout time to allow your body ample time to relax before bedtime.
On the other hand, if you’re still experiencing sleep disturbances despite morning workouts, you may be overexerting yourself. Overtraining can strain your body, leading to adrenal gland issues and hormonal imbalances that contribute to fatigue, as noted in a February 2013 review published in the Journal of Novel Physiotherapies.
Fix it: If you’ve been pushing yourself too hard, give your body a break. Take a day or two off from intense exercise and focus on gentle activities like walking or yoga to promote recovery and relaxation.
2. You’re Fighting Off a Bug
Feeling sluggish despite getting a full eight hours of sleep? It could be a sign that your body is fighting off an illness. When your immune system is busy battling a bug, it redirects energy resources to combat the invaders, leaving you feeling extra tired as a result. Your body may be signaling you to slow down and rest, allowing it the opportunity to recuperate and heal.
In addition to fatigue, early stages of illness often present with symptoms like sniffles or a cough. If you’re already taking over-the-counter medications to alleviate these symptoms, they might also contribute to your drowsiness. “Many over-the-counter cold remedies contain antihistamines, which can further induce drowsiness after a full night’s sleep,” explains Dr. Bazil.
Fix it: If you’re feeling under the weather, prioritize rest by taking short naps and going to bed early. Avoid strenuous activities while awake, and focus on staying hydrated and consuming nourishing foods to support your body’s recovery process.
3. You Drank Something That’s Disturbing Your Sleep
At times, your dietary choices earlier in the day can impact your ability to fall asleep and stay asleep. “Alcohol is a significant factor in this regard,” notes Dr. Bazil. “While it may initially induce sleep, it can disrupt the quality of your sleep, leading to frequent awakenings throughout the night.”
Research published in an April 2013 article in Alcoholism: Clinical and Experimental Research supports this, revealing that alcohol consumption can impair sleep quality and interfere with the restorative aspects of sleep. Additionally, the timing of alcohol consumption matters; consuming alcohol within four hours of bedtime is associated with more fragmented sleep, as highlighted in an August 2019 study in Sleep.
Caffeine is another common culprit. While it can enhance alertness during the day, it may also interfere with nighttime sleep. The National Sleep Foundation explains that caffeine remains in your system for hours after consumption, potentially causing difficulties in both falling asleep initially and maintaining sleep throughout the night.
Fix it: To mitigate these effects, consider reducing the amount and frequency of alcohol and caffeine intake, particularly in the hours leading up to bedtime.
4. You Actually Slept Too Much
It’s widely understood that insufficient sleep can lead to fatigue. However, what many may not realize is that excessive sleep can also result in feelings of drowsiness. Oversleeping can leave you feeling sluggish and lacking in energy. Any deviation from your typical sleep routine can disrupt your body’s natural rhythms, contributing to this lethargy, as noted by Harvard Health Publishing.
Fix it: Pay attention to your body’s cues to determine your optimal sleep duration. Once you’ve identified the ideal amount of sleep for yourself, strive to maintain that consistent schedule, even on weekends.
5. You’re Stressed
Feeling overwhelmed with thoughts before bedtime? If your mind is racing as you try to sleep, it’s likely impacting the quality of your rest. Stress is a major factor in disrupting sleep patterns, as noted by Dr. Bazil.
A 2017 survey conducted by the American Psychological Association on stress in America revealed that up to 45 percent of Americans experience disrupted sleep due to worrying.
Job-related stress is often a significant contributor to poor sleep quality. A study published in Sleep in December 2014 identified work as the primary cause of inadequate rest among individuals.
Fix it: Dr. Bazil suggests employing relaxation techniques such as meditation, guided imagery, and progressive relaxation to unwind before bedtime and alleviate stress.
6. You Woke Up a Lot
A myriad of disturbances, from noisy neighbors to a restless bedmate, can disrupt your journey to dreamland. Even if you spend a full eight hours in bed, frequent tossing and turning—sometimes without conscious awareness—can leave you feeling as though you’ve barely slept.
Interestingly, interrupted sleep can be just as detrimental to your well-being as no sleep at all. Research published in the July 2014 issue of Sleep Medicine indicates that a night of fragmented sleep equates to only about four hours of rest. Moreover, repeated awakenings can lead to a shortened attention span and a negative mood the following day.
Fix it: Consider using earplugs, a white-noise machine, or an eye mask to block out disruptive light and noise, thereby promoting uninterrupted slumber.
When to See a Doctor
If none of the aforementioned factors are responsible for your persistent tiredness despite adequate sleep, it’s essential to consider the possibility of an underlying health issue.
“Persistent sleepiness following sufficient sleep could indicate a more serious condition, such as sleep apnea,” explains Dr. Bazil.
Sleep apnea is a disorder characterized by interruptions in breathing during sleep. Common symptoms include:
- Daytime sleepiness
- Difficulty falling or staying asleep
- Loud snoring
If you experience any of these symptoms, it’s crucial to consult with your doctor or a sleep specialist for further evaluation and management.
