Sleep is one of the cornerstones of optimal well-being and it is recommended that you get 7 to 9 hours of sleep each night. But have you ever experienced waking up tired even if you follow this golden rule?
You go to bed at 10 PM and wake up at 7 AM, expecting to feel refreshed and energized. But instead, I feel tired and exhausted, as if I ran a marathon. You feel tired, irritable, and unfocused throughout the day.
Why does this happen and what is the best way to prevent it? It turns out that this condition has a name: non-refreshing sleep. This is a common problem and millions of people around the world often spend their days experiencing the effects of this sleeping problem. The good news is that there are ways to fix this problem and get you back to the quality sleep you need.
In a word, ‘unrefreshing sleep’
According to the Sleep Foundation,1 25% of Americans experience excessive daytime sleepiness. This is a significant increase from the 12.7% reported in 2012. The main factor that can cause this is unrefreshing sleep, also called non-recoverable sleep.
As the name suggests, unrefreshing sleep is sleep that doesn’t sufficiently recharge your body and brain, leaving you feeling restless. People who experience it feel as tired as when they lay down in bed.2 It has recently been recognized as a major sleep problem affecting 2.4% to 42% of the world’s population.3
However, do not confuse it with other sleep problems, such as insomnia. People with insomnia often have difficulty falling asleep or staying asleep. Their mind is fully awake, fully aware that they have not fallen asleep, and can even track how much sleep time they have lost.
Restless sleep is different. Eventually, you will fall asleep, and even fall asleep quickly. However, even if you sleep enough, the restorative work that should occur in your brain during this critical time of the night does not occur for a variety of reasons.
Why do I experience unrefreshing sleep?
Health experts aren’t sure why unrefreshing sleep occurs. Although sleep has been linked to some health problems (more on this later). However, according to an article in Time magazine,4 For most people, this problem does not seem to have a medical cause. Rather, it is said to be related to inadequate and deep restorative rest.
“During an average night, a person goes through four to six sleep cycles, each consisting of four different sleep stages. Deep sleep, which helps the body and brain recover, occurs toward the end of each sleep cycle.
“People who experience unrefreshing sleep may not be able to get enough sleep (deep sleep) for whatever reason and feel tired during the day, even after a few hours of shut-eye.”
Dr. Sonja Schuetz, a neurologist specializing in sleep medicine at the University of Michigan, says there’s a certain amount of deep sleep that’s essential to getting high-quality sleep. If you don’t meet these deep sleep requirements, you’ll feel tired when you wake up. “A lot of people say, ‘It doesn’t matter how long I sleep. When I wake up, it feels like a truck hit me,’” she said.
One reason people don’t get enough deep sleep has to do with the “micro-arousals” they experience throughout the night. This means that you wake up several times during the night, but only briefly enough to remember in the morning.
Low-quality, non-restorative sleep takes a toll on your health
Sleep, especially restorative, high-quality sleep, is critical to your physical and mental well-being. Failure to consume sufficient amounts increases the risk of chronic diseases such as obesity, stroke, dementia, and cancer, and also increases the risk of death.5 Basically, if you don’t get quality sleep, every aspect of your life suffers.
2023 Japanese Studies6 It provides a striking example, highlighting how non-restorative sleep specifically affects diabetes and heart disease risk. The study, published in the journal Diabetology and Metabolic Syndrome, shed light on its significance, stating that non-restorative sleep is a risk factor for metabolic syndrome among adults aged 39 to 75 years.
Metabolic syndrome “represents a multicomponent risk factor for cardiovascular disease (CVD) and type 2 diabetes.” According to the author:7
“Results from a large cohort study conducted among middle-aged Japanese adults showed that non-restorative sleep (NRS) was positively associated with the development of metabolic syndrome (MetS).
Despite the recognition of the importance of adequate sleep for well-being, most Japanese people are dissatisfied with their sleep. Therefore, the current results may help design more effective prevention strategies for MetS to ensure adequate sleep quantity and quality.”
There are other body processes that are affected when you don’t get enough rest. Some notable examples include:
- Memory Preservation — During deep sleep, memories accumulated during the day are converted into long-term memories. However, lack of sleep reduces your ability to remember new information.8
- Increased risk of neurological problems — Lack of quality sleep impairs the clearance of misfolded neurotoxin proteins associated with Alzheimer’s disease, Parkinson’s disease, and other neurodegenerative diseases.9
- Impaired immune function — Sleep is fundamental to immunity, and not getting enough sleep increases the risk of immune-related diseases.10
Resetting your circadian rhythm is the first step to better sleep
It’s not uncommon to have unrefreshing sleep occasionally at night, especially if there are disruptions or unexpected changes to your routine. However, if it becomes chronic, it is essential to check your lifestyle habits and sleep hygiene.
Schuetz advises getting the recommended seven to nine hours of sleep. Most people think they can get away with less than this, but in reality, they are walking around chronically sleep deprived. She recommends taking a simple test to find out if you’re sleep deprived. On your days off, don’t set an alarm and see how late you wake up. If you go to bed late, it means you don’t have enough sleep.11
If you’re having trouble getting enough sleep, it may be because your circadian rhythm is disrupted. This is your body’s internal clock that operates on a 24-hour sleep-wake cycle. It regulates your body’s alertness and drowsiness in response to changes in ambient light.
However, many of us have impaired circadian rhythms due to bad habits, especially insufficient exposure to sunlight during the day and excessive exposure to light, especially blue light, at night. To get your circadian rhythm functioning normally again:
• Make sure you get plenty of sunlight in the morning — In the morning, bright, blue-rich sunlight signals your body that it’s time to wake up. As soon as you wake up in the morning, get at least 10 to 15 minutes of natural light. This will send a strong message to your internal clock that the day has arrived, making it less likely to be confused by weak light signals later.
• Remove all light sources at night — Even the smallest amount of light from a digital alarm clock or street lamp outside the window can disrupt sleep. Invest in blackout shades or wear an eye mask during bedtime.
Also evaluate your bedroom. Remove LED and fluorescent lights. This is particularly problematic because blue light peaks are not balanced with red and near-infrared light. Your device is also a notorious source of blue light, so avoid keeping it in your bedroom.
Gardening — Another great way to reset your circadian rhythm
If you’re looking for an outdoor activity that will help you maximize your sun exposure, gardening is one of your best options. Not only do you get to spend time in the sun, but you also get to connect (ground) with the Earth, which has great health benefits. And if you grow your own fruits and vegetables, you can even have fresh food right in your backyard.
Recent research12 The benefits of gardening for sleep were highlighted. A survey of more than 62,000 participants found that people who spent time gardening rather than exercising had a much lower risk of experiencing sleep problems compared to those who did not exercise. Not only did sleep duration improve, but the risk of daytime sleepiness, insomnia, and sleep apnea also decreased.
If you would like some helpful information about growing your own garden, please read my article “Sleep Problems? It Can Help You with Your Gardening.” However, there are important caveats about sun exposure, especially during peak hours.
If you eat a diet high in linoleic acid (LA), especially seed oils and ultra-processed foods, it is best to avoid going out during the midday hours when sunlight is at its peak, as LA in the skin oxidizes when exposed to sunlight. As a result, you are more likely to get sunburned or suffer skin damage. I recommend eliminating LA from your diet for about 4-6 months before exposure to sunlight during peak hours.
Are you tired of being tired? Additional Strategies to Address Sleep Deficiency
Consistency is key to maintaining an effective sleep routine. Optimize your circadian rhythm by going to bed at the same time every night and waking up at the same time every morning. You should also make significant changes to your bedroom, including removing all devices and light sources. Avoid screen time, even at bedtime. Here are some other helpful tips to help you get quality, restorative sleep at night:
• Keep your bedroom temperature below 70 degrees Fahrenheit — When you sleep, your body’s internal temperature drops to its lowest level, which usually occurs about four hours after you fall asleep. Studies show that the optimal room temperature for sleeping is between 60 and 68 degrees Fahrenheit. Keeping your room cooler or hotter will prevent you from sleeping.
• Eliminate electromagnetism (EMF) from your bedroom — It disrupts the pineal gland’s production of melatonin and serotonin and is a significant cause of mitochondrial damage and dysfunction, which is at the core of virtually all chronic diseases.
• Avoid eating at least 3 hours before bed and do not drink fluids at least 2 hours before bed. Eating before bed increases blood sugar levels, delays sleep, and increases the risk of acid reflux. Avoiding fluid intake will help you avoid going to the bathroom.
• Avoid caffeine and alcohol — In some people, caffeine is not metabolized efficiently and its effects may be felt long after consumption. On the other hand, drinking alcohol may make you drowsy, but the effect does not last long. You will wake up hours later unable to sleep.
• Get regular exercise — Exercising at least 30 minutes a day can help improve sleep. Just be careful not to do it too close to bedtime.
For more comprehensive tips to help you get better sleep, please read the following articles:
- Lack of sleep can undo the benefits of exercise
- 33 Tips to Optimize Your Sleep Routine
- Here are the effects of lack of sleep on your heart:
Refreshing sleep may be linked to other health problems
Addressing the lifestyle and environmental factors listed above can help you avoid unrefreshing sleep. But what if you’ve addressed all of these issues and are still experiencing unrecoverable sleep and daytime fatigue? In this case, unrefreshing sleep could be a warning that something more serious is going on inside your body.
If unrefreshing sleep is a chronic condition that doesn’t go away despite notable lifestyle changes, it may be associated with problems such as:
- restless legs syndrome
- fibromyalgia
- Chronic fatigue syndrome, also known as myalgic encephalomyelitis (ME)
- long term corona13
Sleep disorders such as sleep apnea, gastroesophageal reflux (GERD), hypersomnia, and narcolepsy can also cause extreme fatigue during the day. To rule out more serious problems, consult your doctor and undergo a complete medical workup.
