Why Am I Still Tired After a Good Night’s Sleep?

Dr. Horvat often says that even when you wake up after getting enough sleep, you may still feel tired.

Sleep disturbances

If you regularly experience feelings of exhaustion, it could be a sign of sleep apnea, a disorder that causes temporary pauses in breathing while you are asleep. This sleep disorder could also be an indication of an underlying sleep disorder if you feel tired and mentally foggy during the day.

Yet another sleep disorder, RLS or restless legs syndrome, can cause sensations of cognitive fogginess and might even result in trouble initiating sleep.

Other sleep disorders that can cause fatigue during the daytime include:

  • Insomnia.
  • Narcolepsy.
  • Hypersomnia.
  • Issues with the Thyroid

    Constant fatigue can lead to a slowdown in your metabolism, especially when your thyroid organ does not produce enough of the thyroid hormone. Tiredness during the day is a common symptom of an underactive thyroid. In some cases, daytime fatigue could be a sign of a thyroid problem.


    If you constantly toss and turn, and are frequently jolted awake by the alarm on your car when going outside, the hot temperature in your room can also sabotage your sleep, affecting the overall quality. Additionally, being aware of this fact is important even when you are not present.

    According to Dr. Horvat, “Everyone experiences comfort in different ways. It is important to create a suitable environment to ensure that we can get enough sleep and avoid disturbances caused by environmental factors.”

    Nutrition and alcoholic beverages

    Alcohol can also disrupt the quality of sleep throughout the night, but consuming a large meal before bed can also have a very disruptive impact on your sleep.

    She clarifies, “generally individuals do not feel adequately rejuvenated in the morning and overall sleep quality is subpar. This results in alterations in your sleep cycles and disruption of your sleep, notwithstanding the perception that alcohol aids in falling asleep.”

    Mental disorders

    If you have ruled out any other sleep disorders or sleep-related issues and you suspect a connection to underlying mental illness or stress, you may want to consider talking to a healthcare provider.

    Throughout the day, sensations of lethargy may arise from mood disorders such as bipolar disorder or premenstrual dysphoric disorder. Moreover, even with an adequate amount of sleep, conditions like anxiety or depression can contribute to fatigue.

    One of the most common reasons why people wake up early in the morning is due to sleep issues that can lead to mood problems, as observed by Dr. Horvat.


    Constant exhaustion can also be a sign of anemia in some cases, which can lead to a low energy feeling due to iron deficiency. If you get a full eight hours of sleep, it can help alleviate the feeling of low energy caused by iron deficiency. Additionally, signing the only wouldn’t fatigued feeling can lead to a low energy feeling.

    Some additional typical signs consist of:

  • Difficulty breathing.
  • Chest pain.
  • Pale skin.
  • Dizziness.
  • Thumping noise in your ear.
  • If you’re not sure if you have anemia, talk to a healthcare provider about any other accompanying symptoms you may be having.

    What is the optimal amount of sleep you require?

    Getting the right quality and quantity of sleep is crucial to ensure that your immune system is not affected and to prevent memory issues, as sleep deeply affects your overall health.

    According to Dr. Horvat, the amount of sleep you need really depends on how much rest you feel you require. Each person is slightly unique in this regard. Typically, we recommend getting seven to nine hours of sleep per night.

    Some of us will require more. Some may feel less well-rested. This gives your body enough time to recover from the day and feel refreshed for the next one. If you are over the age of 13, you should aim to get around eight hours of sleep every night. The number of hours of sleep also varies based on individual needs.

    Your body may be sending a different message, even if you swear you’re fine under seven hours of sleep. It’s important to not let this become your daily norm. Whether it’s because you’re lulling yourself to sleep or partying with friends, yes, we all have our all-nighters.

    Dr. Horvat explains, “It is crucial to differentiate between the amount of sleep required for functioning and the amount needed to feel adequately rested.” “Frequently, individuals claim, ‘I can function with just six hours of sleep per night,’ but these same individuals confess to not feeling well-rested with that limited amount of sleep, suggesting a greater need for sleep,” he elaborates.

    Can one sleep excessively?

    If you are experiencing signs that indicate a larger issue or a sleep disorder, it may be necessary to seek help. In certain cases, this could be due to the loss of sleep or the onset of an illness. However, what happens if you are sleeping for more than eight hours at night?

    According to Dr. Horvat, if individuals do not feel rejuvenated in the morning, feel drowsy throughout the day, or occasionally feel worse after taking a nap, it could potentially indicate a sleep issue. Conversely, if someone sleeps for 10 or more hours each day and feels adequately rested without requiring naps, they may simply be someone who needs a lot of sleep.

    Typically, it’s advisable to consult with a sleep expert if you’re experiencing 10+ hours of sleep daily and still not feeling rejuvenated.

    Ways to Enhance the Quality of Your Sleep

    In addition to making sure you get seven to nine hours each night, there are ways toimprove thequality of your sleep, including:.

  • It is recommended to limit your exposure to these devices at least an hour before bedtime or ideally make your bedroom a “no phone zone.” The light from our computers, tablets, and smartphones can interfere with our sleep patterns. Even if you’re going to bed at a good time each night, scrolling on your phone before going to bed can surely hurt the quality of your sleep. To ensure a good night’s sleep, it is best to avoid screens before bed.
  • To avoid making frequent visits to the restroom, it is advisable to have dinner a couple of hours prior to going to bed and restrict excessive intake of fluids in the evening. Consuming an excessive amount of liquids near bedtime can lead to discomfort and raise the chances of disturbances while sleeping. Modifying your diet and having a substantial meal can be helpful.
  • To assist in blocking out any disturbances, you can also experiment with utilizing earplugs, sleep masks, or gentle background sounds like white or pink noise. According to Dr. Horvat, “For the majority of individuals, an ideal sleep setting consists of a tranquil, dimly lit room.” Transform your bedroom into a cozy and calming area to establish an environment conducive to sleep.
  • Enhancing the quality of sleep can aid in promoting consistent participation in daily physical activities. While falling asleep can make it more challenging and invigorate your body near bedtime, it is advisable to refrain from engaging in intense workouts. Engaging in regular exercise is recommended.
  • Avoid consuming alcohol or caffeine intake. Avoid consuming caffeine found in coffee, tea, chocolate, and some sodas before bedtime. Both alcohol and caffeine intake can disrupt your sleep patterns and reduce sleep quality.
  • Utilizing opportunities for napping whenever possible, it is advisable to limit the duration of your nap to under an hour in order to avoid disrupting your sleep schedule.
  • When to consult with an expert

    If you believe that specific modifications to your way of life are not effective, they can assist you in undergoing an examination for a sleep disorder. Dr. Horvat suggests consulting a specialist in sleep disorders if you continue to experience severe symptoms of exhaustion and weariness throughout the day, even after obtaining seven to nine hours of sleep every night.

    Speaking with a healthcare provider and actively listening to your body are important when it comes to discussing any issues your body may be telling you. If your body is indicating something, sleep is a vital ingredient to maintaining a healthy lifestyle.