You’ve finally got the extra hours of sleep you’ve been waiting for, but there’s just one problem: you find yourself asking, “Why do I still feel tired after sleeping?” Sleep is meant to recharge your body and mind, yet waking up still feeling fatigued is a frustratingly common problem.
If you’re wondering how that’s possible, you’ve come to the right place. This blog explores 10 potential reasons to explain why you still feel tired after sleeping, from lifestyle habits to the condition of your mattress:
1. You Need to Exercise
Science shows that exercise plays an important role in enhancing your sleep. A Medicine & Science in Sports and Exercise study connects increased levels of fatigue with sedentary lifestyles. Moreover, a Journal of Clinical Sleep Medicine linked regular exercise with enhanced sleep.
When your body doesn’t burn enough energy during the day, it may not feel the need to rest deeply at night. Consider improving your quality of sleep by making exercise a part of your lifestyle. Try getting in the recommended amount of exercise by including 30 minutes of cardio five days a week or scheduling it so you get at least 150 minutes’ worth of cardio weekly.
2. You Overslept
Believe it or not, getting too much sleep can have the same groggy effects as not having enough sleep. That’s because getting more sleep than you need can disrupt your circadian rhythm, reducing your sleep quality. Instead of oversleeping, aim to get the recommended amount of rest and stick to a consistent bedtime and wake-up time, even on the weekends.
For most adults, 7–9 hours of sleep per night is the sweet spot. If you find yourself regularly sleeping more than that, it could be a sign of something deeper, such as sleep apnea or other health conditions.
3. You’re Dehydrated
Water affects more than just your thirst; it’s essential for your body’s function, including its ability to rest. Dehydration can leave you feeling sluggish and tired after sleeping even for a full night, since such impeded blood circulation, along with dried out nasal passages and mouth can lead to leg cramps, thirst, and snoring that can interrupt your sleep.
So make sure you drink enough water throughout the day to stay hydrated, aiming for at least eight glasses per day, or more if you’re doing high-intensity exercises. And keep in mind that juices and other dehydrating beverages, such as beer and caffeinated soda, can easily dehydrate you further if you’re not getting enough water.
4. Your Mattress Needs an Upgrade
Your mattress can also explain why your sleep quality isn’t at its best, even after getting a full night’s rest. If you’ve been holding onto your mattress for over a decade, it’s likely affecting your comfort. Old mattresses can lose their firmness and support over time. So, it’s important you choose a mattress that best fits your needs. For example, if you need a mattress that helps provide ample support to reduce back pain, consider getting a memory foam mattress, such as Totcha’s Journey or Utopia mattresses.
The Totcha Journey mattress includes a three-layer construction to maximize comfort, including a gel Visco comfort layer memory foam infused with gel to help with proper alignment of the spine, control temperature, and provide a “hug factor” for comfort. The Totcha Utopia mattress takes comfort to the next level with a “Dual Phase Change” luxury comfort layer that provides adaptive comfort and responsive support for the arch of your back.
5. Your Sleeping Position Is All Wrong
Your sleeping position can impact the quality of sleep you receive. So, there are a few ideal positions you may want to practice every night and others you’ll want to avoid if you find that you often feel tired after sleeping. For instance, sleeping on your stomach can lead to irritated nerves and neck and back pain, making it one of the worst positions to sleep in.
Instead, consider shifting to a more comfortable position based on your needs, such as sleeping in a fetal position (with proper support for the neck and head) to improve blood circulation or sleeping on your back to reduce joint pressure.
6. Stress and Anxiety Are Keeping You Awake
We all know that stress and anxiety can take a toll on our mental health, but did you know that they can also impact our sleep? When we are stressed or anxious, our bodies release cortisol, also known as the “stress hormone”, which can keep us alert and make it difficult to fall asleep. Plus, constant worrying may lead to racing thoughts at night, making it hard to quiet the mind.
Try practicing mindfulness techniques or using calming apps like Calm or Headspace before bedtime to help you unwind and ensure you don’t feel tired after sleeping the next day.
7. Inconsistent Sleep Schedule
Another factor that can greatly affect our sleep is an inconsistent sleep schedule. Our bodies have a natural circadian rhythm, which is essentially our internal clock that helps regulate our sleep-wake cycle. When we have irregular bedtimes and wake times, it disrupts this rhythm and can make it difficult for us to fall asleep at night.
To combat this, try to stick to a consistent bedtime and waking time, even on weekends or days off. This will help regulate your body’s natural sleep pattern and make it easier to fall asleep at night, ensuring you’re less likely to feel tired after sleeping.
8. Diet & lifestyle
A questionable diet and lifestyle habits can also contribute to feeling tired after sleeping. Eating a well-balanced diet with plenty of fruits, vegetables, and whole grains can help provide the necessary nutrients to keep your energy levels up throughout the day and let you rest peacefully at night.
In addition to diet and exercise, other lifestyle factors such as excessive alcohol or caffeine consumption can also disrupt our sleep patterns. Consuming large amounts of caffeine can make it difficult for us to fall asleep and stay asleep throughout the night, while consuming alcohol before bed may make us feel drowsy initially but can disrupt our sleep later on in the night.
9. Disruptive Sleep Environment
Noise, temperature, and light are often overlooked but crucial factors for sleep quality. A noisy or overly warm room can keep you from entering the deep REM sleep your body needs to recharge. Plus, light exposure can affect the production of melatonin, a hormone responsible for regulating our sleep-wake cycle, which means sleeping with bright lights nearby can be disruptive.
To create an optimal sleep environment, try using earplugs or white noise machines to block out any disruptive sounds. Keep your bedroom at a cool and comfortable temperature, preferably between 60-67 degrees Fahrenheit, and invest in blackout curtains or wear a sleep mask to block out any excess light.
10. You’re Using Electronics Before Bed
The blue light emitted by phones, laptops, and TVs can interfere with melatonin production, a hormone crucial for sleep. If you scroll through social media or watch Netflix just before bed, this could make it harder for you to fall into a deep, restorative sleep.
To avoid this, try to limit your screen time at least an hour before bedtime. This will give your brain enough time to wind down and prepare for sleep. If you must use electronics before bed, consider using blue light-blocking glasses or downloading a blue light filter app on your devices.
Customize Your Sleep Experience with Tochta
When it comes to getting a full night’s rest, you have to think beyond getting extra hours of sleep. From your mattress selection to your sleep position, a variety of conditions can adversely impact the quality of your sleep, even with a full night’s rest. If you can’t stop wondering, “Why do I still feel tired after sleeping?“, it might be time to invest in the right tools for better rest.
If you’re ready for your sleep renaissance to start with a new bed, Tochta’s custom mattresses are designed with convenience, comfort, and innovation in mind. With features like tailored firmness, cooling technology, and durable materials, they offer an upgraded sleeping experience.
Don’t settle for mediocre sleep. Explore Tochta’s custom options and start sleeping better today!
