Why do we feel tired in the morning even though we sleep enough hours?
Feeling tired and exhausted in the morning despite getting enough sleep is a common problem that plagues many people and greatly affects the quality of their daily lives. Many people may think that getting enough sleep means waking up feeling energetic and active, but the reality is that there are many factors that can lead to feeling tired despite getting enough sleep. This article will address several aspects to clarify this problem, starting from the nature of sleep to the health, psychological and environmental effects.
1. Nature and quality of sleep
Good sleep isn’t just about the number of hours; it’s also about the quality of sleep itself. If a person sleeps for a long time, but doesn’t reach the deep sleep or REM sleep stages, this can lead to feeling tired in the morning.
A. Sleep cycle
Normal sleep consists of several stages, ranging from light sleep to deep sleep, all the way to rapid eye movement (REM) sleep. Each cycle of these stages takes about 90 minutes, and a person must go through several cycles during the night to ensure physical and psychological rest. If a person wakes up in the middle of a sleep cycle, especially in the deep sleep stage, this may cause a feeling of fatigue and confusion.
b. deep sleep
Deep sleep (NREM) is the stage in which the body restores its energy and performs many important vital processes such as tissue repair and cell regeneration. If this stage is insufficient or short, the person may feel tired, even if the total hours of sleep are sufficient.
C. Incomplete cycle
Fluctuations in sleep, such as frequent awakening or movement during sleep, can prevent the body from completing sleep cycles completely. This leads to unrefreshing sleep, which increases the feeling of tiredness in the morning.
2. Health disorders
There are many health problems that can affect sleep and its quality, even if a person thinks he is sleeping enough hours.
A. Sleep apnea
One of the most common disorders that can cause a feeling of fatigue despite adequate sleep is sleep apnea . During this condition, breathing repeatedly stops during sleep, which leads to a lack of oxygen in the body and disrupts the normal sleep cycle. The person himself may not notice the apnea, but when he wakes up he feels extremely tired.
b. Insomnia
Insomnia is a condition in which it is difficult to fall asleep or stay asleep. People with insomnia may wake up frequently during the night or wake up early and not be able to get back to sleep. Even if a person gets enough sleep, insomnia can prevent the deep sleep that the body needs.
C. Restless legs syndrome
Restless legs syndrome is a factor that affects the quality of sleep. A person with this syndrome experiences an irresistible urge to move their legs during sleep, which leads to interrupted sleep and prevents reaching the deep sleep stages.
3. Environmental disturbances
Environmental factors that affect sleep include the presence of certain conditions that may disturb or hinder sleep.
A. Light
Exposure to bright light before bed or during the night can disrupt your body’s biological clock and affect the production of melatonin, the hormone responsible for regulating sleep. This can make it difficult to fall into deep sleep or stay asleep.
b. Noise
Loud or irregular noise may cause a person to wake up during the night or reduce the quality of sleep. Even if a person sleeps for a long time, noise can negatively affect energy recovery.
C. Temperature
The temperature of the bedroom plays an important role in the quality of sleep. If the room is too cold or too warm, these conditions may affect the body’s ability to reach the deep stages of sleep.
4. Changes in the biological clock (the body’s internal clock)
The biological clock is the system that regulates the body’s sleep and wake patterns. When this clock is disrupted, whether due to traveling across time zones or working night shifts, a person may experience a constant feeling of fatigue even after getting enough sleep.
A. Effect of night work
Working night shifts or constantly changing your sleep schedule can disrupt your circadian rhythm. This causes sleep disturbances and increases your likelihood of feeling tired.
b. Travel across time zones
When traveling across time zones, people often experience sleep deprivation due to disruption of their circadian rhythm. This includes the “jet lag” effect, which disrupts the sleep cycle and causes a feeling of fatigue for a period of time.
5. Psychological and emotional factors
The psychological and emotional aspect has a great impact on the quality of sleep and the feeling of tiredness in the morning.
A. Anxiety and stress
Constant stress and anxiety can make it difficult to fall asleep, leading to restless sleep. Even if a person gets enough sleep, the lack of mental rest can leave them feeling exhausted when they wake up.
b. Depression
Depression is often accompanied by sleep disturbances. Some people have difficulty falling asleep, while others wake up early or have interrupted sleep. These disturbances make a person feel tired and exhausted throughout the day.
6. Nutrition and lifestyle habits
What a person eats and drinks can directly affect the quality of their sleep and how energetic they feel in the morning.
A. Eating heavy food before bedtime
Eating heavy or fatty meals late at night can lead to indigestion, which can interfere with deep sleep and make you feel more tired when you wake up.
b. Drinking caffeine or alcohol
Caffeine and alcohol can negatively affect the quality of sleep. Caffeine is a stimulant that can keep a person awake longer, while alcohol can cause interrupted sleep, although it helps you fall asleep quickly.
C. Nutrient deficiency
A deficiency in certain nutrients such as iron or vitamin D can lead to a constant feeling of fatigue. A balanced diet is important for getting good sleep and feeling energetic in the morning.
7. Side effects of some medications
Many medications, including antidepressants or blood pressure medications, can have side effects that affect sleep quality and cause you to feel tired in the morning. Some may cause insomnia, while others may cause you to have poor sleep.
8. Aging
As we age, sleep patterns change. Older adults may have more difficulty falling asleep or reaching deep sleep. These natural changes in sleep can lead to feeling tired in the morning even after getting enough sleep.
9. The effect of exercise
While exercise can help improve sleep quality, intense exercise late in the day can make it difficult to fall asleep. It’s recommended to exercise early in the day for the best sleep results.
10. Other factors
Other possible reasons for feeling tired despite getting enough sleep are some genetic factors or bad lifestyle habits, such as excessive use of electronic devices at night or sleeping in an uncomfortable environment.
Feeling tired in the morning despite getting enough sleep is not a simple matter, but rather the result of a complex interaction between biological, psychological, environmental, and routine factors. This may be caused by disturbances in the sleep cycle or underlying health problems, or even disturbances in the biological clock or psychological influences. It is important to pay attention to the quality of sleep, in addition to the surrounding factors, such as nutrition and physical activity, in order to improve the quality of life and feel energetic in the morning. If this feeling is persistent and affects daily life, it may be best to consult a specialist doctor to determine the exact cause and take appropriate measures.
