In order for your body to hit all the necessary stages of sleep (from light to deep sleep), you will need to figure out when you sleep best. “Most caffeine leaves your system within 7 hours. Wood, A. My husband is not getting any rest (so he says) when he sleeps. In addition, a number of prescription and over-the-counter medications used to treat these and other health problems can impair sleep quality and quantity (see table below). The fix: Get a relaxing pre-bed ritual -- and stick to it, even on days when you’re not tense. westend61 / Getty Images. Is that a serious medical issue, or is it just stress? 5. One of the most common culprits in sleep quality compromising is sleep apnea, a sleep disorder that essentially fragments your sleep by causing you hundreds of little micro-awakenings throughout the night that you have no recollection for upon awakening. I will allude to a few very important ones to see where is the problem. Caffeine has many health perks. I never do. This stage of sleep is associated with vivid dreams and muscle relaxation, to prevent dream enactment. I never do. Good sleep makes motivation to start a great day. "What are the most common reasons for not feeling well rested after a full 8 hour sleep?" "Today, most people are chronically sleep deprived. Discover reasons w… Some people operate better in the morning and have no problem waking up at the crack of dawn, while others prefer to go to bed late and are productive in the evening. In the meantime, think about earplugs. I know he sleeps because I can hear him snoring. This might also affect your temper or make you feel grumpy. Even small amounts can give you less melatonin, which’ll make you feel alert at bedtime. Sleep specialist, Michael Decker, Ph.D., explains that during sleep, our brain moves through three stages of sleep: non-rapid eye movement (NREM), slow wave sleep (SWS) and rapid eye movement (REM). Or you could jot down a few things you’re thankful for. For me, though, it seems to be sleeping too much and not feeling rested. "Researchers don't know exactly why, but sleepy people seem to … Hitting the hay at 9:30 on Wednesday and midnight on Saturday can throw off your body’s internal clock. Sometimes I wake up because I'm not tired enough to sleep anymore, I just don't feel rested. "This has well-known, long-term health consequences. December 13, 2016. now I wake up at 5.50 AM fresher than ever sleeping 6.20 hours instead of 8. But the darker your room, the easier it is for your brain to enter “sleep mode.”, The fix: “Most research shows around 68 degrees is ideal for sleep, but it’s different for everyone,” Verma says. "Today, most people are chronically sleep deprived. Secret to waking up refreshed is to work out your sleep in 90 minute cycles Heavy snoring is often a precursor of Sleep Apnea. Joseph Chandler, PhD, assistant professor of psychology, Birmingham-Southern College, Alabama. When I quizzed him about his sleep habits, he responded, “I don’t think I have trouble with sleep; I can fall asleep anywhere, anytime. I wake up about 2 or 3 times in the night. That can make you struggle to sleep, says Joseph Chandler, PhD, an assistant professor of psychology at Birmingham-Southern College. Even with less sleep, a balanced diet and exercise, I still feel fatigued. Robert Rosenberg, DO, director, AnswersForSleep.com; medical director, Sleep Disorders Center, Prescott Valley, Arizona. That can make you restless. Sleep. The other issue with phone time before bedtime? However, snoozing the alarm is actually really bad for us, as we drift off to some very shallow sleep in the five to ten minutes between alarms, making it much harder for our brains to wake up again. We all know the feeling of drowsiness that tends to come with alcohol consumption. A wide range of chronic illnesses can make you feel tired, no matter how much sleep you get. That’s why it’s increasingly harder to get to sleep after having spent even thirty minutes in front of a screen. When someone has obstructive sleep apnea, the most effective treatment is the use of continuous positive airway pressure (CPAP) therapy. I don't really drink much (and I am talking about nights when I don't), I don't use drugs, and I'm not on any meds. And if your partner takes up a lot of the bed, consider a bigger mattress. To detect this precise time, try wake up 10 minutes early than usual. Such as: Social media and email can bring stress. In the market for a new mattress? People with kidney disease have kidneys that are damaged to the extent that they can no l… So, your body doesn’t make as much of something called melatonin. I had an abortion in mid June and was wondering if that would have anything to do with it. Whether you struggle to fall asleep or can’t seem to stay that way, there’s a reason why the sleep you need is so elusive. Whether sleeping too much is the result of sleep apnea, a chronic physical illness, or depression, it's often a sign that something is wrong - and, although the idea of sleeping … Restless legs syndrome may also trigger sleeping difficulty. But I seem to be sleeping more hours but not feeling rested in the mornings. Experts say it’s probably not the mattress that keeps you up at night. “You may have to play with the thermostat and test having different layers of blankets to figure out what’s right for you.”. If you have the habit of eating a large meal an hour or two before going to bed, chances are you won’t be getting the quality sleep you need. Opposite to restorative sleep is non-restorative sleep, which doesn’t provide us with a feeling of refreshment. What’s more, alcohol is a diuretic that leads to middle-of-the-night trips to the bathroom. Well-rested people don't resent the need to sleep, and instead accept it as an important key to optimal health and performance. 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