Why Am I Still Tired After Sleeping 8 Hours? Doctor Explains

When you are able to get 8 hours of sleep, you should feel rested, but not always. Even if you get a full night's sleep, you can still feel tired, groggy or drained. It's not necessarily the number of hours that sleep is the issue. 

Eight hours of sleep may not be enough if you struggle with sleep quality, frequent disturbances or if you are suffering from an underlying medical condition. Sleep apnoea, late nights, late nights of caffeine/alcohol and even certain medical conditions can be a factor.

Why Do You Still Feel Tired After 8 Hours Of Sleep?

Prof Dr SM Fayaz, Lead and Senior Consultant, Internal Medicine, KIMS Hospitals, Mahadevapura explains, “Sleep is about quality as much as quantity. You can spend eight hours in bed and still miss the deep, restorative stages your body needs. Something is usually interrupting your sleep, even if you do not remember waking up.”

sleepy after 8 hours of sleep

Sleep is not just about how long you stay in bed. Your body needs enough deep and restorative sleep to recover properly. According to an Actas Esp Psiquiatr review, sleep disturbances cause major daytime impairment. The study highlights that chronic sleep issues negatively affect cognitive function, memory and concentration during the day. 

It shows that without treatment, sleep problems impact upon the whole day. Thus, eight hours of sleep aren't always sufficient to ensure rest. If there's something that keeps disturbing you to sleep, then longer sleep might not help, so to say.

Sleep Apnoea Could Be One Reason

Poor quality sleep is a serious sleep disorder that can be caused by sleep apnoea. Multiple times during the night you stop breathing or breathe less than normally. These periods can make it hard to get to sleep, and may actually disrupt sleep without leaving you fully awake.

Loud snoring, gasping, breathing pauses and waking up with a dry mouth may indicate a problem, Prof Dr Fayaz says.

There may be other signs, too, such as:

• Morning headaches
• Poor concentration
• Daytime sleepiness
• Irritability
• Lack of energy despite getting enough rest

ALSO READ- Wake Up With Saliva On Your Pillow? Why It Happens And When It Could Point To Sleep Apnoea

Your Sleep Schedule May Also Be The Problem

When you are sleeping at different times, or getting up at different times, it has an impact on the body clock. For instance, sleeping at 11 pm during the week and 2 am on weekends could make you feel fatigued despite getting 8 hours of sleep.

This is often referred to as "social jet lag.”

Prof Dr Fayaz says that you must have a set time to get up each day, even on weekends. You may also find it useful if you get some morning sunlight to help keep your body clock in rhythm.

Caffeine And Alcohol Can Affect Sleep

You may fall asleep easily after having an evening coffee, but caffeine can stay in the body for hours. It may reduce sleep quality even if you do not notice a problem falling asleep.alcohol affect sleep

Prof Dr Fayaz recommends avoiding caffeine for at least six to eight hours before bedtime.

Alcohol can also make you sleepy initially but may disturb sleep later in the night. A heavy meal close to bedtime can cause discomfort and further affect sleep.

Could A Health Problem Be Making You Tired?

Sometimes, your tiredness has little to do with how long you sleep.

Prof Dr Fayaz says some less obvious causes include:

• Anaemia or low iron: Can cause tiredness because less oxygen reaches the body's tissues.
• Underactive thyroid: May cause low energy, feeling cold and other symptoms.
• Vitamin B12 or vitamin D deficiency: Can contribute to fatigue.
• Restless legs: Can repeatedly disturb sleep.
• Frequent night-time urination: Can break up your sleep.
• Anxiety or depression: Can affect both sleep and daytime energy.
• Certain medicines: Some antihistamines, antidepressants and blood pressure medicines can cause drowsiness.
• Blood sugar problems: Diabetes can sometimes contribute to fatigue and disturbed sleep.

As per a study from The Canadian Veterinary Journal, many people fail to recognize the true extent of sleep deficiency. The study reveals that chronic sleep loss disrupts cognitive function, mental stability, and long-term physical health. Consequently, sleeping eight hours without sufficient restorative quality still leaves the body under-rested and fatigued.

When Should You See A Doctor?

Talk to a doctor if:

• You feel tired most mornings for more than two to three weeks
• Your partner notices loud snoring, gasping or pauses in breathing
• You regularly fall asleep during the day
• You feel sleepy while driving or working
• Tiredness comes with weight changes, hair fall or feeling unusually cold
• Morning headaches happen regularly

when to see a doctor

Depending on your symptoms, a doctor may suggest blood tests for haemoglobin, thyroid function, vitamin B12, vitamin D and blood sugar. A sleep study may be recommended if sleep apnoea is suspected.

How Can You Wake Up Feeling More Rested?

Making a few changes can enhance sleep quality:

• Set the same time to get up each morning
• Make sure to get some morning sun.
• Steer clear of caffeine 6 to 8 hours prior to sleep!
• Don't drink alcohol or eat heavy foods before going to sleep
• Don't let your room be hot, too bright and noisy
• Remove screens 30-60 minutes before going to bed
• Maintain a basic sleep plan for 14 days.
• Avoid stopping medicines without consulting your doctor

Prof Dr Fayaz also says that it's better to treat the root of the problem, rather than just trying to sleep for longer, for example, sleep apnoea or anaemia from iron deficiency. 

ALSO READ- Why You Feel Sleepy After Intercourse: The Science Behind That Post-Sex Drowsiness

Conclusion

Eight hours of sleep aren't necessarily the magic number for a refreshed feeling. You may be having a sleep disturbance that you are not aware of or you may have a sleep disorder that is impacting your energy. 

Some possibilities include sleep apnoea, irregular sleeping pattern, caffeine, alcohol, anaemia and thyroid problems. If fatigue persists for weeks or interferes with activities throughout the day, it is best to determine what is causing the fatigue before increasing the amount of sleep.