You know the feeling? You get seven or eight hours of sleep, but still wake up feeling exhausted, sluggish, and low on energy.
As reported by Unilad, according to experts from TRT UK, this issue is way more common than we think. It's estimated that 50 to 70 million Americans have sleep disorders, and about one in three people regularly doesn't get enough sleep. But, as experts point out, it’s not just about how much time you spend in bed.
“The problem usually isn’t the number of hours, it’s the quality and structure of sleep,” explained the experts. Sleep occurs in cycles from light sleep to deep, and then to REM phase.
Deep sleep is crucial for physical recovery. The REM phase is important for memory, mood, and mental performance. If these phases are disrupted by things like alcohol, stress, late-night scrolling on your phone, blood sugar swings, or minor breathing issues, you might sleep for eight hours but still wake up feeling drained.
Hormonal balance plays a big role
An important factor is the hormone cortisol, known as the “wake-up hormone.” It should naturally increase in the early hours of the morning to gradually wake us up.
But if the body is exposed to stress for a long time, its levels can get out of whack. The result is feeling tired instead of refreshed.
Melatonin, the sleep hormone, is equally important. Cortisol and melatonin function in a delicate balance – disruption can come from irregular routines, lack of daylight, or ongoing stress.
How to fight it?
The good news is you don't have to “sleep more.” Experts recommend these steps:
1. Consistent schedule
Go to bed and wake up at roughly the same time every day. This helps stabilize your circadian rhythm, or internal biological clock.
2. Morning sunlight
Get natural light exposure within 30 minutes of waking up. Just 10 to 15 minutes outside can help suppress melatonin and boost alertness.
3. Limit alcohol and heavy meals
While alcohol can make you sleepy, it shortens the REM phase and worsens sleep quality.
4. Evening relaxation
Dim the lights, limit screens, take a warm shower or try breathing exercises. Experts suggest a simple technique: Inhale through the nose for 4 seconds, exhale through the mouth for 6 seconds, repeat for 2 minutes.
If fatigue persists despite healthy habits, there might be a deeper issue, like thyroid problems, low iron levels, or hormonal imbalance. Long-term lack of quality sleep shouldn’t be ignored.
