You may be getting the right amount of sleep each night, but the quality isn’t necessarily what you need.

“You might be hitting the right number of hours, but if the quality isn’t there, you’ll still feel drained.” according to Catarina Tucker, sensory sleep specialist and founder and CEO of Snuggle Sense. “On the flip side, if you get fewer hours but still wake up feeling refreshed, that’s because you got good-quality sleep. It’s all about reaching deep, restorative sleep — not just clocking hours.”

Undiagnosed Sleep Disorders: A Common Cause of Tiredness

• Undiagnosed Sleep Apnea
• Upper Airway Resistance Syndrome (UARS)
• Parasomnias

Undiagnosed sleep disorders are a common cause of tiredness. When left untreated, these conditions can lead to fragmented sleep and make it difficult to wake up feeling rested.

Stress and Its Impact on Sleep

Clinical studies have shown that chronic stress can disrupt sleep patterns. When cortisol levels are high, it can lead to lighter sleep and nighttime awakenings. Cortisol is a hormone that regulates the sleep-wake cycle, and high levels in the evening can keep you on edge as it’s time to unwind.

“Even though you may not realize that you awakened during the night, your brain did not rest as deeply as needed. Many sleep-disordered breathing patients wake up with their mouths dry, with headaches or fatigue regardless of the length of their sleep,” adds Dr. Emma Lin, a board-certified pulmonologist and sleep medicine specialist.

Poor Sleep Habits: The Silent Killers of Sleep Quality

• Poor Sleep Hygiene
• Alcohol and Caffeine Consumption
• Screens Before Bed

Poor sleep habits can chip away at the quality of your rest. From inconsistent sleep times to excessive caffeine and alcohol consumption, these daily choices can lead to lighter sleep and increased fatigue.

Underlying Health Issues: The Role of Testosterone and Nutrient Deficiencies

• Low Testosterone Levels
• Nutrient Deficiencies (B vitamins, Vitamin C, Iron, Magnesium, and Zinc)

Research has shown that low testosterone levels can disrupt sleep patterns. Additionally, nutrient deficiencies can lead to fatigue and make it difficult to wake up feeling rested.

Creating a Sleep-Conducive Environment

Establishing a sleep-conducive environment is crucial for promoting quality sleep. This can include factors such as a dark, quiet room, a comfortable mattress, and a relaxing bedtime routine.

Seeking Professional Help

If you’re still struggling with tiredness despite making changes to your sleep habits, it’s time to seek professional help. A sleep medicine professional can help diagnose underlying issues and develop a personalized plan to improve sleep quality.

“I get people to monitor their sleep, bed time, how many times they wake up and how they wake up feeling,” says Dr. Emma Lin. “They can make it easier to get into a routine and relax faster if you find the right tools for you.”

Simple Changes for Better Sleep

• Avoid screens for one hour before bedtime
• Refrain from nighttime alcohol consumption
• Go to sleep at the same time each day
• Use tools to create a relaxing nighttime ritual

Simple changes can make a big difference in promoting quality sleep. By avoiding screens, refraining from nighttime alcohol consumption, and establishing a consistent bedtime routine, you can improve the quality of your sleep.

Conclusion

Getting quality sleep is essential for overall health and well-being. By addressing the underlying causes of tiredness, making changes to your sleep habits, and seeking professional help when needed, you can improve the quality of your sleep and wake up feeling rested and refreshed.

References

Catarina Tucker, sensory sleep specialist and founder and CEO of Snuggle Sense. Dr. Emma Lin, a board-certified pulmonologist and sleep medicine specialist and the co-founder of ReadyO2.