It is often difficult to sleep eight hours a night. Worse still, sometimes one still feels tired even though one has supposedly had enough sleep.
The truth is that there are many reasons that explain that fatigue persists even after you have slept the recommended number of hours. One of the simplest explanations is that it may be because your body needs more rest than the average person. However, it’s also likely that your fatigue is due to a lack of quality sleep at night, rather than the amount. In fact, the things you do before going to bed can have an adverse impact on your sleep quality.
Why I still feel tired after 8 hours of sleep 1Photo.
4 activities that affect sleep quality
1. Alcohol consumption before sleep
Many people mistakenly assume that drinking a glass at night makes it easier to achieve a deeper sleep, but the truth is that alcohol severely limits the amount of quality sleep you get. While you may fall asleep faster after consuming alcohol, it actually prevents your body from entering deep sleep – the time when your body begins to recover and repair.
2. Drinking a caffeinated beverage late in the day
Caffeinated beverages, such as coffee, tea, or even sugary drinks like cola, can keep your brain awake and “groggy” for up to six hours. Therefore, drinking caffeinated beverages after noon is not advisable if you are trying to optimize your body’s ability to enter deep sleep at night.
3. Using digital devices before bed
Staying on your mobile device when it’s close to bedtime has a negative effect on your quality of sleep at night. This is because the blue light emitted from the screens of the devices suppresses the production of melatonin – a sleep hormone – in your body. This affects your sleep cycle and prevents restorative sleep.
4. Exercise late in the day
Exercising vigorously before sleep can affect the quality of your sleep as it increases adrenaline levels, increases heart rate and body temperature. As a result, your body may not be able to relax enough to enter the restorative sleep phase, which is characterised by a lower body temperature and slower heart rate. The more intense the exercise, the more likely it is to affect your sleep. If you must do anything, stick to less intense activities (e.g. yoga) and always do a cool-down session.
Now that you know the type of activities that can affect your sleep quality at night, the natural solution to daytime fatigue would be to refrain from these activities.