Experiencing persistent exhaustion despite consistently getting eight hours of sleep could be a sign of underlying health issues, according to a recent report. The report highlights several factors that can contribute to feeling drained even after a full night’s rest, ranging from disrupted sleep cycles to undiagnosed medical conditions.
The quality of sleep, not just the duration, is crucial for feeling rested. Sleep cycles, which include light sleep, deep sleep, and REM sleep, should last approximately 90 minutes each, with individuals needing four to six complete cycles for optimal restoration. Factors such as stress, alcohol consumption, late-night screen use, and even an uncomfortable mattress can disrupt these cycles, leading to what experts call “junk sleep,” where the hours spent in bed do not translate to actual recovery.
Undiagnosed sleep apnea, a condition characterized by brief interruptions in breathing during sleep, can also contribute to daytime fatigue. These interruptions, often subtle and unnoticed, force the body to prioritize breathing over rest, leading to fragmented sleep and persistent exhaustion. Simple solutions like sleeping on one’s side, using a wedge pillow, and practicing breathing exercises can often alleviate mild sleep apnea symptoms.
Dehydration during sleep can also mimic exhaustion. The body loses approximately one liter of water through breathing and perspiration during an eight-hour sleep period. Insufficient hydration before bed, combined with a warm and dry bedroom environment, can lead to mild dehydration and feelings of sluggishness upon waking. Experts recommend drinking a glass of water with a pinch of sea salt an hour before bed, using a humidifier, and maintaining a bedroom temperature between 65-68 degrees Fahrenheit.
Late-night snacking, particularly consuming sugary foods, can disrupt blood sugar levels and trigger the release of stress hormones during the night, leading to poor sleep quality. Maintaining stable blood sugar levels by eating a small portion of complex carbohydrates with protein a couple of hours before bed, such as apple slices with almond butter or Greek yogurt with berries, can improve sleep quality.
Chronic stress can also significantly impact sleep patterns. Elevated cortisol levels, the hormone associated with stress, can disrupt the natural sleep-wake cycle, leading to feeling wired at night and exhausted in the morning. Stress management techniques, such as meditation, therapy, and setting boundaries at work, can help regulate cortisol levels and improve sleep quality.
Food sensitivities and allergies can also contribute to inflammation in the body, preventing the immune system from fully resting during sleep. Identifying and eliminating trigger foods, such as dairy or gluten, can reduce inflammation and improve overall energy levels. Individuals experiencing persistent exhaustion despite adequate sleep should consider consulting with a healthcare professional to explore potential underlying medical conditions or lifestyle factors contributing to their fatigue.
