Waking up tired after 8 hours of sleep? You are experiencing fatigue every time you wake up even though you slept 8 hours, making your body sluggish and losing all motivation to work during the day? This long-term condition causes fatigue, but you do not know what the cause is? So let’s find out the reasons why you are still tired after 8 hours of sleep.
Waking up Tired after 8 Hours – Lack of Deep Sleep and REM Sleep
If you’re constantly waking tired in the morning, even if you’ve gotten 7-8 hours of sleep, the problem is most likely because you’re not getting enough time for deep sleep and REM sleep.
2 stages of sleep: deep sleep and REM sleep are essential for the body to recover, helping you regain energy.
Normally, you will experience 4 stages of sleep each night. Each stage of sleep has distinct benefits. Accordingly, we will go through the stages of lull, light sleep, deep sleep and finally REM sleep (rapid eye movement).
During deep sleep stage, the body can repair cells, promote the growth of tissues and muscles. During REM sleep, you can dream, and during this time, your brain also consolidates the memories you experienced during the day.
According to Dr. Robert Rountree (American), the above 2 sleep stages are very important for the body to rest. “The total number of hours you sleep each night is not as important as how much deep sleep and REM sleep you get. In fact, there are people who only sleep 6 hours a night but they still get up to 2 hours of deep sleep and REM sleep.”
However, factors such as insomnia, anxiety disorders, side effects of certain medications or you drink alcohol before bed… can reduce the duration of deep sleep and REM sleep. They are also the reason why you often feel tired and sluggish even though you still sleep for 7-8 hours.
Please continue reading to discuss 8 most popular reasons why you still tired after 8 hours of sleep in detail:
#1 Waking up tired due to stress, anxiety disorder or depression
Psychological stress is a hidden enemy that causes fatigue when you wake up. It can make you to experience a feeling of “exhaustion”, fatigue as if there is no energy left to do anything despite getting enough sleep and eating normally.
Worry, stress, sadness will destroy hormones that help the body feel comfortable such as dopamine and endorphins, leading to fatigue, lack of energy, and depression.
Tolerating stress and anxiety can also lead to insomnia, not having a deep sleep, making the body tired after waking up even with 8 hours sleep. Prolonged fatigue can also be a warning sign that you may be suffering from an anxiety disorder or depression.
You need to find some ways to relax your mind, reduce stress and anxiety…. to help you stop waking up tired after 8 hours of sleep.
#2 Waking up tired because your bedroom is too dark
You may enjoy sleeping in complete darkness, but this could be the reason that make you tired when wake up. When the bedroom is too dark and outside sunlight can’t get into the room, then your biological clock doesn’t know whether it’s day or night, making your brain always dreamy and not awake. Exposure to sunlight in the morning signals to your brain that it’s time to wake up and helps you feel more refreshed.
#3 Waking up tired due to too many distractions during sleep
If you live in a noisy urban area, the noises from vehicles still wake you up at night. When you do not have a smooth sleep at night, you wake up the next day feeling tired. To overcome this situation, you should design a soundproof bedroom so that you can sleep deeply and not feel tired after waking up.
#4 Due to excessive use of caffeine
Caffeine disrupts the flow of melatonin – a catalyst that puts us to sleep and puts us to sleep. In addition, coffee also makes you heartburn, restless sleep, discomfort. You should drink coffee only in the morning and stop drinking it in the afternoon to get a good night’s sleep.
#5 Tired of waking up from using computers and phones too late
We cannot disconnect from the outside world, but the light from technology devices such as televisions, phones, computers will stimulate the brain, making it impossible to be quiet and comfortable before sleeping. This makes you not sleep well and will wake up tired the next morning. So, turn off all devices at least 1 hour before going to bed to let your brain relax, you will fall asleep easier, have deeper sleep and wake up with a comfortable mind, full of energy. Falling asleep faster will also help you to get many great benefits of sleeping early.
#6 Unsuitable food makes waking up tired
Diet greatly affects health, a healthy diet will lead to good health and good sleep. Foods that contain a lot of sugar and fat will make you sleepy during the day, causing fatigue and lethargy. You should also avoid foods that cause indigestion, acid reflux, heartburn, heartburn such as spicy foods, ketchup or fruits like oranges, tangerines… When you sleep, heartburn, belching. The heat is more severe, affecting your sleep and makes you will feel tired and sluggish after waking up.
#7 Being lazy to exercise makes you wake up tired
All day, just sitting at work, watching the computer, TV,… without moving, exercising will make you more tired. Usually, energy will create energy, so if you don’t exercise, you can’t create energy, the body will respond to you with fatigue and lethargy. Exercising early in the morning will help your body feel refreshed, healthy, and full of energy.
#8 Waking up tired due to illness
If you have some other problems in the body or have some other diseases such as adrenal insufficiency, thyroid disease, vestibular disorders … also make the body tired and exhausted after waking up even with 8 hours of sleep . In this case, you need to see a doctor to find out the cause and get the appropriate treatment.
Sleeping a lot but still wake up tired is both a pathological state and a symptom of a number of diseases such as Depression, Anemia, Neurological disorders, Hypothyroidism, Cardiovascular disease… Specifically:
Depression severely affects everyone’s eating and sleeping problems.
Anemia interferes with the supply of nutrients for the body’s activities.
Hypothyroidism in the neck affects the body’s ability to convert food into energy for activities, causing fatigue.
Heart and liver diseases affect metabolism and energy transmission.
Waking Tired after 8 Hours of Sleep – How to Stop It
#Choose the Right Sleep Time and Waking Time
The ideal sleep is that after waking up you still feel awake and refreshed, for that you need to ensure 2 factors: getting enough sleep and waking up at the right time. The best time to wake up is the end of stage 4 (REM) and beginning of stage 1. Modern scientific research recommends us to forget about how long you sleep a night, and instead calculate sleep cycles.
Waking up between cycles helps you avoid feeling tired.
+ Normally, it’s take most of us about 14 minutes to fall asleep.
+ The average sleep cycle is about 90 minutes.
+ We experience 3-6 sleep cycles each night.
Waking up in the middle of sleep cycle makes you tired even after a long sleep. While waking up between cycles help you to feel more alert.
The simple recipe for a deep sleep night is: Sleep start time + 90′ times “n” + 14 minutes = Wake up time
In which: when n has the value from 3 to 6, our sleep is the most comfortable.
You can calculate your sleep time and waking up time easily by using this website: https://startsleeping.org/sleep-calculator/
#Other Tips to Help You Stop Waking up Tired
+ Eat well, limit excessive use of coffee, especially in the afternoon or evening Do not use the phone within 1 hour before going to bed
+ Do not turn on the power or leave the phone screen on while sleeping
+ Exercise 30 minutes a day
+ If fatigue persists, you should see a thyroid function test
+ If you feel stressed and anxious, you can use an anxiety-reducing functional food.
Waking up Tired – Conclusion
Above are 8 most popular reasons why you still wake up tired after 8 hours of sleep. Please follow our guide and tips to improve your sleep, to have more deep sleep and REM sleep to make your body waking up refreshed, healthy, and full of energy.