SHARES
If you’re always tired no matter how much sleep you’re getting, it could be that you’re not getting quality sleep. Remember that old adage about quality over quantity? It even comes into play when we’re talking about sleep. You see feeling rested isn’t just about clocking in 8 hours of sleep a day.
Whilst the recommendation is to get seven to nine hours of sleep a night, there’s a lot more to it than that. This is because what you do before bed can also affect how well you sleep—and come morning, some of your common habits might be making those precious eight feel no better than a five hour long doze.
So if you’re always tired and can’t seem to figure out why, it’s likely you’re missing out on some restorative deep sleep that your body essentially needs.
Furthermore, many things we do during the day can also alter how well we sleep at night. Below I’ve compiled some of the most likely habits sabotaging your sleep
Habits Sabotaging Sleep
1. You’re not exercising enough.
Did you know that exercise influences the quality of your sleep ?
Research shows being active during the day can help you sleep soundly. “Even 20 minutes per day, ideally in the morning or right after work, improves sleep, according to experts. Keeping your body healthy and at a normal weight also reduces your risk for a multitude of health problems, including sleep disorders like sleep apnoea.
2. You eat right before bed.
A full stomach can affect your sleep quality. If you have a heavy meal right before bedtime, you’re more likely to experience GERD or heartburn.
3.You go to bed hungry.
Going to bed hungry can be equally as disruptive. It can cause you to have arousal, where you’re not fully awake but your brain is being stimulated. If your growling stomach often wakes you up in the middle of the night, try having a light bedtime snack!
4. You sleep in on the weekends.
People focus on getting enough sleep, and that’s important. Although, it’s much more important to have a consistent sleep-wake schedule. Even if you’re getting plenty of sleep, this inconsistency can leave you feeling sleep deprived.
In fact, waking up at the same time every day can actually have a bigger impact on sleep quality than when you go to bed.
5. You’re addicted to your phone.
If you’re getting a lot of bright light stimulation later in the day, it can impact circadian rhythm and sleep quality – by impacting melatonin (sleep-inducing hormone) production. It is helpful to dim your phones and to use lamps instead of harsh bright lights. This is to guide your body remember it’s nighttime and sleep is near.
6. Your sheets are dirty.
Washing your sheets and remaking your bed might be incredibly annoying but it is essential for both your personal hygiene and sleep hygiene. Eliminating allergens and germs will help you sleep better—and there is really no better feeling than climbing into a clean bed.
7. Your room is too warm.
The ideal sleeping temperature may vary by person, but The National Sleep Foundation suggests between 60 and 67 degrees Fahrenheit. Lightweight, breathable pyjamas also helps!
8. Your room is too dusty.
The dust that accumulates on your floor and around your room can impact your sleep especially, if you have allergies. Maintaining a regular cleaning schedule (not just once a month or when you’re having a guest over) and even investing in an air purifier can help.
9. You have a sleep disorder.
If you know you’re getting adequate sleep and practice good sleep hygiene, and still can’t figure out why you’re so zonked all the time, see a sleep specialist. Anything from sleep apnoea to parasomnia (doing things in your sleep, like walking or talking) can keep you from getting the sleep you need. Your health professional can help you to manage it.
Turn Your Tired Life Around
We have only discussed just nine out of hundreds of reasons why you are always tired. Consult a doctor to rule out underlying medical conditions such as sleep apnoea, depression, thyroid problems, anaemia etc.
If the underlying cause is not medical, depending on your lifestyle and habits, many other reasons, some related to sleep may be the cause of your fatigue. Working on these factors such as eating pattern, improving the environment and changing your habits could very well help you improve sleep, hence your boosting your energy and quality of life.
by Yashwini Ravindranath
Born & raised in Malaysia, Yashwini earned her M.D. studying in Moscow's Russian National Research Medical University. With an affiliation towards research, all things coffee and the startup ecosystem, she now contributes articles to GetDocSays View all articles by Yashwini Ravindranath.
