Why Am I Still Tired?

By Dr. Vahid Yeganeh, MD | Owner, Healthy Conditions in Buckhead

Have you ever gotten a full night’s sleep only to wake up feeling just as tired as when you went to bed? You’re not alone. Many of us assume that just clocking enough hours is the key to feeling refreshed, but that’s only part of the equation. So, what’s really going on?

The Importance of Sleep
Sleep is not just about rest; it’s when your body and brain carry out essential maintenance. During sleep, your body repairs tissues, strengthens your immune system, and balances hormones. Your brain sorts and stores memories, clears out waste, and regulates emotions.

Lack of quality sleep can leave you feeling irritable and drained, but it doesn't stop there—over time, it increases the risk for a wide range of serious health issues, from heart disease and diabetes to even certain cancers and mental health disorders.

Common Myths About Sleep

“I Can Make Up for Lost Sleep on the Weekends.”

Many believe sleeping in on the weekend can undo the damage of missing sleep during the week. While it might leave you feeling temporarily better, it doesn’t erase the long-term effects of chronic sleep deprivation. Irregular sleep patterns can also throw off your body’s natural sleep-wake rhythm, making it harder to stick to a routine. 

“Waking Up During the Night Means Poor Sleep.”

Brief awakenings during the night are a normal part of sleep cycles, and they typically don’t affect the quality of your rest if you fall back asleep quickly. The real issue is when these wakeups last too long, as they can disrupt the deep and REM stages of sleep, which are critical for feeling rested.

Understanding Sleep Cycles
Every night, your body goes through several sleep cycles. These cycles include the following stages:

• Light Sleep: The early stage where your body begins to relax.

• Intermediate Sleep: The longest stage, helping your body transition into deeper rest.

• Deep Sleep: The most restorative stage, where your body repairs and rebuilds.

• REM Sleep: The dreaming stage, crucial for mental recovery and memory.

Some Reasons Why You Might Feel Sluggish Despite Enough Sleep

• Fragmented Sleep: If your sleep is interrupted—whether by noise, stress, or even an underlying sleep disorder—you might not get the deep, restorative sleep your body needs. These disruptions prevent you from completing full sleep cycles, leaving you feeling less refreshed.

• Sleep Disorders: An undiagnosed sleep disorder such as sleep apnea or restless legs syndrome can fragment your sleep, reducing its quality without you realizing it.

• Lifestyle Factors: How you live during the day directly impacts how well you sleep at night. Lack of physical activity, excessive screen time before bed, and late-day caffeine or alcohol consumption can all disrupt sleep quality. Stress from work or personal life can carry over into the night, leading to restless sleep or difficulty staying asleep.

A Note on Caffeine and Alcohol
Some people swear that caffeine or alcohol doesn’t affect their sleep because they can fall asleep right after consuming them. But sleep isn’t just about how quickly you fall asleep—it’s about how restorative that sleep is.

Caffeine: Even if you manage to fall asleep after consuming caffeine, it can reduce the amount of deep sleep you get, which leaves you feeling tired the next day.

Alcohol: Alcohol may make you feel drowsy, but it disrupts REM sleep, leading to more fragmented sleep later in the night. The result? You wake up feeling unrefreshed, even after what seemed like a full night’s rest.

The Snooze Button Trap
Hitting the snooze button for “just a few more minutes” may feel like a small indulgence, but it can leave you feeling worse. When you snooze, you’re interrupting the natural wake-up process, which can lead to “sleep inertia”—that groggy, disoriented feeling you get when you’ve been abruptly woken from a sleep cycle. The extra minutes of sleep after hitting snooze are usually light and fragmented, offering little benefit. 

The Hype Around ‘Sleep Hacking’
As sleep-tracking apps, gadgets, and supplements grow in popularity, many are becoming preoccupied with the idea of a perfect night’s sleep. Ironically, the stress of constantly tracking and trying to ‘hack’ perfect sleep can backfire and interfere with natural sleep cycles. I prefer focusing on building foundational lifestyle changes instead of obsessing over perfection. When we get the basics right, quality sleep tends to follow without the need to force it.

Getting Evaluated
If you’re consistently feeling tired despite getting enough sleep, it’s worth considering whether an underlying sleep disorder or health condition might be at play. Conditions like sleep apnea, circadian rhythm disorders, thyroid issues, or even depression can affect sleep quality without fully waking you up during the night. Consulting with a healthcare provider can help you pinpoint the cause and get the appropriate treatment.

Improving Sleep habits

• Comfortable Sleep Environment: A cool, quiet, and dark bedroom is associated with better sleep. Investing in a good mattress and pillow can enhance comfort and improve rest.

• Regular Sleep Schedule: Having a regular bedtime and wake-up time, even on weekends, is known to help regulate the body’s internal clock.

• Limiting Stimulants and Alcohol: Cutting back on caffeine in the afternoon and avoiding alcohol consumption reduces sleep disruptions.

• Winding Down Before Bed: A relaxing routine, such as meditating, or listening to soothing music about an hour before bed can help the body prepare for sleep. Dimming the lights also signals to your body that it’s time for bed. 

• Screentime: Putting away phones and tablets during the wind-down period further supports quality sleep.

Laying it to Rest
Improving your sleep doesn’t necessarily require a drastic overhaul. It’s about making thoughtful adjustments—whether that’s putting your phone away before bed, sticking to a regular sleep schedule, or simply paying attention to how you feel in the morning. Small changes add up, and over time, they lead to better, more restful nights and energized days.

Learn more about your own sleeping habits and how it affects you health by contacting us at 404-443-3833 or [email protected].