7. Stress and an Overactive Mind Can Make Sleep Less Restorative
Sometimes the problem is not the bedroom or the mattress. It is what is happening in your mind.
Stress, worries, responsibilities, and constant stimulation can make it difficult to relax before bed. Even when you fall asleep, an unsettled routine may contribute to poor sleep quality.
Creating a relaxing pre-bed routine can help.
You might try:
- Deep breathing.
- Gentle stretching.
- Reading something relaxing.
- Writing down tomorrow’s tasks.
- Spending a few quiet minutes away from your phone.
- Practicing meditation or another relaxation technique.
Mental health guidance from the National Institute of Mental Health also recommends prioritizing sleep and using relaxing activities as part of a healthy routine.
8. Consider Whether You Could Have a Sleep Disorder
If you regularly sleep for an adequate amount of time but still wake up exhausted, it is worth considering whether something is disturbing your sleep.
One important example is sleep apnea.
Sleep apnea can cause breathing to repeatedly stop and start during sleep. Possible signs include loud snoring, gasping for air, repeated awakenings, daytime sleepiness, morning headaches, dry mouth, and difficulty concentrating.
Some people do not realize that their breathing is being interrupted because it happens while they are asleep.
If someone who sleeps near you notices loud snoring, pauses in breathing, or gasping during the night, this is worth discussing with a healthcare professional.
A sleep study may be recommended to determine whether a sleep disorder is present.
9. What Can You Do Tonight?
You do not have to completely change your life overnight.
Start with a few practical habits.
Try going to bed and waking up at approximately the same times. Make your bedroom dark, quiet, and cool. Avoid heavy meals and alcohol close to bedtime, and reduce caffeine later in the day.
Turn off electronic devices before bed and give yourself some quiet time to relax.
During the day, try to get natural light and some physical activity.
These simple habits are among the foundations of healthy sleep.
10. When Should You Talk to a Doctor?
Occasional tiredness after a poor night of sleep is normal.
But persistent exhaustion should not simply be ignored.
Consider speaking with a healthcare professional if you regularly feel extremely tired despite allowing enough time for sleep, frequently wake during the night, have significant daytime sleepiness, or notice symptoms such as loud snoring, gasping, or pauses in breathing during sleep.
The CDC recommends discussing persistent sleep problems or symptoms of sleep disorders with a healthcare provider.
If sleep apnea is diagnosed, treatment can include lifestyle changes and, depending on the individual and severity, treatments such as positive airway pressure devices or oral appliances.
