Have you ever had a long and restful night's sleep, only to wake up feeling super groggy and very unrested the next day?
It's a common sleep complaint, and there's actually a range of factors that can contribute to this happening.
Approximately 50 to 70 million Americans have sleep disorders, and a whopping one in three don't get the amount of sleep they need.
From stress, to hormone imbalances, alcohol, blood sugar issues and too much screen time, there are heaps of reasons why your sleep might not be as peaceful as you'd like.
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But when we do manage a decent night's slumber, shouldn't we be feeling refreshed and full of energy? Well, unfortunately, it doesn't always work like that.
The experts over at TRT UK have explained why this occurs and what can be done about it.
Why do I still wake up exhausted?
According to the experts, waking up still tired after what you think is a 'full' night's sleep is 'more common that people know'. However, they told UNILAD that it isn't down to the number of hours you've spent in bed, but rather to the 'quality and structure of your sleep'.
"Sleep happens in cycles, moving between light sleep, deep sleep and REM sleep. Deep sleep is when physical restoration happens, while REM sleep is important for mood regulation, memory and mental focus," they continued.
"If these stages are interrupted by alcohol, stress, late-night scrolling, blood sugar triggers or even small breathing disturbances, you can technically sleep for seven or eight hours but still wake up feeling groggy."
The experts explain that a huge factor is cortisol, which is the body's natural 'wake up' hormone.
"Cortisol is meant to rise slowly in the early morning to help you feel alert. If your stress levels are increased, your cortisol patterns can be dysregulated, leaving you feeling unrefreshed rather than awake," they add.
"Hormones that support sleep and wakefulness, like cortisol and melatonin, work in a delicate rhythm. When that rhythm is disrupted by poor light exposure in the day, different bedtimes, or persistent stress, it can lead to that frustrating ‘I slept but I’m still tired’ feeling."
There are several ways to combat this, and 'sleeping more' isn't necessarily the correct answer.
Consistency
Creating a consistent sleeping schedule (and sticking to it!) is the first step, with the team explaining: "First, focus on consistency. Going to bed and waking up at nearly the same time each day helps control your circadian rhythm, your internal body clock."
Daylight
Spending time outdoors and getting natural light soon after waking can make a big difference to your routine.
"Get natural light within 30 minutes of waking up. Morning daylight triggers in the brain that it’s time to suppress melatonin and start waking up. Even just 10-15 minutes outdoors can make a significant difference," the experts explain.
Limiting alcohol
Alcohol can hugely disrupt sleep, despite initially making you feel relaxed or sleepy. If you drink a large amount of alcohol, it can decrease how long you stay in the REM sleep stage.
"Limit alcohol and heavy meals near bedtime, as both can fragment sleep cycles, lowering deep sleep quality without you even knowing," the experts explain.
Maintaining stress levels
Trying to maintain stress levels in the evening is also crucially important, as high cortisol levels before bed can make all the difference.
"Slowly and gently create a wind-down routine reduce screen time, low lighting, a warm shower and simple breathing exercises will help signal to the nervous system that it’s safe to switch off," they add.
"A great breathing method is inhale through your nose for four seconds, exhale through your mouth for six, and repeat for two minutes to assist the body in relaxing.
"If fatigue continues even with good sleep patterns, it can be worth looking into underlying factors such as thyroid health, iron levels or a wider hormone imbalance. Ongoing insufficient sleep isn’t something you can just push through."
Lucy Devine