1. Your Sleep Need is More Than 8 Hours
Each individual’s eye color, height, and sleep needs are determined by genetics. We all have a unique amount of sleep we need each night.
One study suggests that the average sleep needed by 13.5% of the population is 9 hours or more, but it could be as little as 8 hours and 10 minutes or as much as 8 hours and 25 minutes.
When we looked at the data from 1.95 million users of the RISE app, we found that the median sleep need is eight hours, but more than 48% of users need a night’s sleep of eight hours or more.
Sleep experts agree that although our personal requirements may not align with these guidelines, they serve as a valuable starting point. Instead of focusing solely on the amount of sleep individuals need, experts emphasize the significance of actual sleep duration, with the “eight hours of sleep” suggestion serving as a guiding principle.
If you are recovering from a COVID-like illness and engaging in intense exercise, such as running a marathon, there is a higher need for sleep than usual. In times when your life includes such activities, you need exactly eight hours of sleep, even if you are not used to needing that amount of sleep.
So, you may need to be getting eight hours of sleep, as that’s the recommended amount you’ve heard because you may feel better than you need to feel.
If you are aware that you should aim for more than eight hours of sleep at night, you can work on fixing your unique RISE schedule.
RISE users on iOS 1.202 and higher can click here to see their sleep requirement.
2. You Overestimate Your Sleep Time
If you believe you are obtaining a full eight hours of sleep each night, we regret to inform you that you are likely receiving less than that.
Many of us consider the duration we spend in bed when we contemplate sleep, although having a continuous eight hours of sleep does not necessarily mean going to bed at midnight and waking up at 8 a.M.
This is a measure of how long you spend sleeping in bed. It includes the time it takes for you to fall asleep and any time you’re awake during the night.
It is not an easy task to determine the amount of sleep you get while considering sleep efficiency. Research shows that self-reported sleep data is notoriously inaccurate, and even wearable devices can get it wrong. For instance, they may mistake pre-bed screen time for actual sleep, resulting in an exaggerated sleep duration being reported to you.
All this is to say, you might be spending the right amount of time in bed, but not enough time actually sleeping.
To ensure that you meet your sleep requirement, it is advisable to allocate an additional 30 minutes to an hour in bed to accommodate any instances of waking up during the night or the duration it takes to drift off to sleep. While there is no precise formula, granting yourself additional time in bed is recommended.
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3. You’ve Got Sleep Debt
We calculate your previous 14 nights at RISE. It is compared to your sleep requirement. Sleep deficit is the cumulative amount of sleep that you owe your body.
If you need eight hours of sleep at night, you have only been getting six hours lately, but you have built up a bit of sleep debt.
When you don’t get enough sleep, your body desires more rest in order to make up for what it has missed out on. Even if you have gotten a full night’s sleep, you may still feel sleepy when you wake up because of the debt of sleep that lingers.
Troubles with sleeping, such as insomnia, or difficult phases in life (such as when experiencing anxiety or going through menopause), could also be hindering the ability to obtain sufficient sleep. However, in the case of a medical condition, you may be accumulating a significant sleep deficit due to not allocating enough time for sleep during the night.
Sleep debt doesn’t just leave you feeling tired. It can lead to health issues like high blood pressure, stroke, diabetes, and obesity.
The following day, it is interesting to see how the largest impact on your efficiency and total sleep time is shown by research. Metrics like the amount of time spent in deep sleep or REM sleep, as well as the quality of sleep, are reflective of how much sleep debt you have. It is important to keep a close watch on this, which is why it is significant.
Maximize your energy levels to less than five hours, while following our recommended guidelines. Determine the amount of sleep debt you have accumulated. The solution: RISE can help you calculate it.
You can repay sleep deficit by:.
Users of RISE on iOS 1.202 and higher can click here to see their sleep deficit.
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4. You’re Out of Sync With Your Circadian Rhythm
Your body’s circadian rhythm is roughly a 24-hour clock that dictates the timing of your sleep cycle and produces certain hormones when there are fluctuations in your body temperature.
If you’re out of sync with your sleep schedule due to irregular sleeping times or working night shifts, you may be left with low energy, making it difficult to even get enough sleep overall.
One study looked at two groups of participants who got the same amount of sleep, but group one had a regular sleep schedule, while group two had more irregular sleep patterns, resulting in decreased alertness and energy.
Excessive drowsiness and a significant sleep deficit can result in difficulty falling asleep at night, causing a disruption in your natural sleep-wake cycle.
The solution: Discover a sleeping routine that suits you and adhere to it, even during your days of rest.
Stay in harmony with the current era and strive to awaken and fall asleep according to your body’s innate preferences. Every day, RISE has the ability to forecast your circadian rhythm and display it to you.
RISE users on iOS 1.202 and above can tap here to view their circadian rhythm on the Energy screen.
A Sleep Doctor Weighs In
We asked Dr. Chester Wu, our sleep advisor and medical reviewer, to provide his insights on why you may still feel tired even after getting eight hours of sleep.
Are two out there to find? But how do you know how much you need? One common reason why you may feel tired after eight hours of sleep is that we’ve covered that you may need more than eight hours.
The Manual Way
Try to rise without relying on an alarm clock for at least one week (ideally two) and track the length of your slumber.
It may sound simple, but the manual method of determining your required amount of sleep has several drawbacks, which include:
The Accurate Way
RISE precisely calculates your sleep requirement by utilizing exclusive sleep-science-based algorithms and analyzing a year’s worth of phone usage patterns. By relying on RISE, you can discover a more precise (and simpler!) Approach to determine your sleep requirement.
To play catch up, longer sleep temporarily to wants body your if know you so, debt sleep your out works also RISE.
RISE users on iOS 1.202 and higher can click here to see their sleep requirement.
You might feel drowsy after a complete night’s rest because of a medical ailment.
Medical ailments that can cause fatigue, or make it difficult to fulfill your sleep requirement, comprise:
It can be more challenging to fall asleep during periods of menopause, pregnancy, or due to the side effects of medication. Additionally, feeling tired could also be a result of nutritional deficiencies.
It may be beneficial to consult with a physician if you continue to experience fatigue the following day, maintaining a consistent schedule with your body’s natural sleep-wake cycle, minimizing your accumulated sleep deficit, and ensuring you meet your required amount of sleep.
In the afternoon and upon awakening, it is common to experience fatigue. We have also discussed the reasons behind your persistent tiredness.
Now that you comprehend the cause of your exhaustion following a complete eight hours of sleep, it is necessary to tackle the problem.
Here’s how you can experience increased vitality on a daily basis:
Is it important to synchronize your circadian rhythm with waking up here, in order to promote better long-term sleep and reduce debt? We have already discussed various ways to wake yourself up, but if you need a quick energy boost.
RISE users on iOS 1.202 and above can click here to configure their 20+ in-application custom alerts.
It can be frustrating when you’re feeling tired the next day and you’re getting only eight hours of shut-eye when we’re told we should get eight hours of sleep.
Your lack of vitality is probably a result of four factors: your requirement for more than eight hours of sleep, receiving less sleep than you perceive, having a sleep deficit to compensate for, or being out of harmony with your natural sleep-wake cycle.
You can synchronize with it, allowing the application to anticipate your daily circadian rhythm. As you repay it, the application can compute the extent of your sleep deficit and monitor it. Thus, the RISE application can determine your specific sleep requirement to assist you in setting goals.
In order to promote a peaceful night’s rest, RISE can also aid you in implementing more than 20 sleep hygiene habits on a daily basis.
In just five days, 80% of RISE users experience the advantages. It can occur sooner than anticipated: increased rest and enhanced vitality will result in all of these outcomes.