Why do you still feel tired after 8 hours of sleep?

Dr. Wendy Troxel, a licensed clinical psychologist and senior behavioral scientist at the RAND Corporation based in Utah, stressed the “really important distinction” between quantity and quality of sleep.

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“A lot of people will say, ‘Man, I’m getting enough sleep, I’m getting seven to eight hours of sleep, but I still wake up feeling groggy and not refreshed,'” she told Fox News Digital during an in-studio interview. “About one in three adults experience non-restorative sleep quality.”

One expert said that the quality of sleep may make you feel tired, despite the number of hours you sleep. (Istock)

“There are many factors that can contribute to poor sleep quality, regardless of how many hours you’ve slept,” Troxel noted.

These include Drink alcohol A “major contributor” to poor or disrupted sleep quality is caffeine intake late in the day.

Stress or feeling anxious about something can also contribute to interrupted sleep, as can using a phone at bedtime.

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Troxel addressed the belief that women need more sleep than men, noting that research supports this, albeit slightly, at about 10 to 15 extra minutes per night.

“What we do know is that Women’s sleep quality “They often suffer more than men. Maybe they get a non-restorative quality of sleep, so they need a little more sleep,” she said.

Women are also twice as likely to suffer from insomnia compared to men, and their risk of sleep disorders “skyrockets” during sleep. Menopausal transition.

Women suffer from poorer sleep quality than men, according to the expert. (Istock)

For those who claim they sleep better with fewer hours of sleep — and feel sleepy when they get the recommended seven to nine hours — Troxel said that’s not an indication that they actually need less sleep. “It’s just that their bodies aren’t used to it,” she said.

Laboratory studies have shown that sleep deprivation causes poor judgment, according to the expert. “This means that someone who thinks they are fine with just four hours of sleep a night is likely unaware of the impact sleep deprivation has on their health. Perception and performance“.

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For those who are getting less than the recommended amount, Troxel recommends taking small steps toward sleeping longer. This might mean adding about 15 minutes each night to see how it affects the body, and eventually getting into a tailspin Healthier circadian rhythm.

“You’re more likely to see benefits when you increase your sleep in small increments,” she said.

The expert recommends adding a few extra minutes of sleep each night to get a longer rest period. (Istock)

Tips for better sleep

Good sleep depends on following a Healthy lifestyle And a consistent sleep and wake schedule, according to experts.

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Eat a Nutritious diet Troxel said that eliminating foods that cause stomach upset or indigestion, especially in the late evening hours, can help improve sleep quality.

“You don’t want to be starving at bedtime, but you also don’t want to try to sleep on a full stomach while your body is still actively digesting,” she said.

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Exercise helps To promote good sleep, just as sleep also improves the quality of exercise. However, it’s best to avoid vigorous physical activity near bedtime, Troxel advises.

“Exercise is very stimulating, especially if it’s in a social setting, and that can disrupt sleep,” she said. “Exercising earlier in the day is better.”

“Those who are natural morning people are more likely to benefit from exercising early,” Troxel said. (Istock)

Troxel pointed out that this does not necessarily mean exercising first thing in the morning, as not everyone’s circadian rhythm supports waking up early to exercise.

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“Those who are natural morning people are more likely to benefit from it Exercise earlier“If you’re a night owl, don’t expect to like working out first thing in the morning,” she said. “It may not be consistent with your circadian rhythm.”

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Troxel added that people shouldn’t “feel sleep-shamed” for sticking to their internal clocks.

“These cultural trends have these subtle, or not-so-subtle, ways of undermining people’s sleep-wake biology, which is largely out of our control,” she said.