Why Can’t I Get Enough Sleep?

No matter how much I sleep, I still wake up feeling like I could add a few more hours.

It’s frustrating. Every day, it’s the same ritual – I do everything right—get to bed on time, avoid caffeine late at night, even sleep on weekends— yet I wake up exhausted, craving a refreshed morning. It’s been so since the last couple of months.

Why can’t I get enough sleep—no matter how much I sleep?

For the longest time, I thought more sleep meant better sleep, but it turns out it’s not just about hours—it’s about quality.

If you’re nodding and curious why you just can’t get enough sleep, you’re in the right place.

Let me break it down.

Here’s everything that I will cover in this blog.

• Why am I sleeping too much all of a sudden?

• Symptoms of sleep deprivation
• Tired even after 8 hours of sleep?
• How much sleep is ‘enough’ sleep?
• Effects of sleep deprivation on my brain
• Sleep Tips for better health

First, to the cause behind the constant exhaustion.

What’s Going On? Why Am I Waking Up Tired?

“Why do I just want to sleep all the time and do nothing?”

It took me a while to realize that sleep isn’t just about the hours you spend in bed. The quality of sleep matters just as much—if not more—than the quantity.

• Sleep Cycles Matter More Than Hours – Your body goes through different sleep stages (light, deep, and REM). If you wake up in the wrong stage, you’ll feel groggy even after 8+ hours.
• Your Brain Cleans Itself While You Sleep – Ever feel mentally foggy after a bad night’s sleep? That’s because your brain flushes out toxins during deep sleep. Skip that, and your brain stays ‘clogged.’
• Can’t ‘Catch Up’ on Sleep Debt– I used to think sleeping in on weekends would fix my sleep debt. It doesn’t work.
  Sleep Tip: Sleep debt exists. Inconsistent sleep messes with your body’s rhythm and leave you feeling exhausted and groggy.
• Mattress & Sleep Position Matter – A bad mattress or the wrong sleep position can keep your body from fully relaxing, leading to low-quality sleep and morning aches.

And let’s be honest, modern lifestyle isn’t exactly designed to help us sleep better. Of course, you may have days where you’ve overworked yourself and feel burnt out.

But I’m not talking of those days.

It happens to all of us, sometime or the other; and adequate rest, fresh fruits in your diet, proper hydration and binge-watching your favorite Netflix series usually does the job.

I’m focusing on the recurrent symptoms of a ‘sleep-deprived’ you and lack of quality sleep.

Factors like work stress, anxiety, over-thinking, unsuitable sleep environment, thyroid issue, anemia or sleep disorders can affect your sleep.

Symptoms of Sleep Deprivation

I used to brush off my tiredness, thinking it was just stress or a bad week. But chronic sleep deprivation is a real thing, and it hits harder than you think.

Sleep deprivation is more than just feeling a bit groggy in the morning. It’s a condition that can significantly impact your physical and mental health.

I’ll discuss some common symptoms and how they can have an impact.

1. Mood Swings & Brain Fog

Lack of sleep makes you irritable, anxious, and forgetful. I noticed I was snapping at people for no reason.

2. Slower Metabolism & Weight Gain

Yep, poor sleep messes with your hunger hormones. I kept craving junk food after bad sleep nights.

3. Unusually Tired All the Time

One of the most prominent signs of sleep deprivation is a constant feeling of fatigue. Even after what seems like a full night’s rest, you might wake up feeling exhausted and sluggish, struggling to find the energy to get through the day.

4. Weaker Immune System

I was getting sick more often, and I didn’t even realize my sleep (or lack of it) was to blame.

5. Increased Risk of Heart Disease & Diabetes

Long-term sleep deprivation raises blood pressure and increases insulin resistance. Scary, right?

6. Need for Daytime Naps

When you’re not getting enough quality sleep at night, your body may try to compensate by making you feel the need to nap during the day. While short naps can be refreshing, consistently needing them to function is a red flag for sleep deprivation.

7. Power Naps Doesn’t Help Anymore

If you find yourself feeling drowsy and not refreshed even after a full night of sleep or daytime naps, it could be a sign that the sleep you’re getting isn’t restorative. This can lead to a perpetual cycle of tiredness and sleepiness.

8. Difficulty Thinking and Making Decisions – You Feel ‘Foggy’

Sleep deprivation can cause cognitive impairment, making it hard to think clearly or make decisions. This mental fog can affect your ability to focus, process information, and perform everyday tasks efficiently.

9. Apathy

A lack of sleep can drain your enthusiasm and motivation, leading to a general sense of apathy. You might find it difficult to engage in activities you normally enjoy or feel indifferent about things that used to excite you.

10. Memory Loss or Concentration Issues

Your memory and concentration can take a hit when you’re sleep-deprived. You might struggle to remember things, have difficulty concentrating on tasks, or find it hard to stay organized. This can impact your work, studies, and personal life.

11. Increased Risk of Accidents

It can significantly increase your risk of accidents, particularly motor vehicle accidents. Drowsy driving can be just as dangerous as drunk driving, as your reaction times and decision-making abilities are impaired. Ensuring you get enough sleep is crucial for your safety and the safety of others on the road.

Identify and recognize these symptoms as the first step to addressing sleep deprivation.

If you identify with these signs, consider examining your sleep habits. Start easy by making simple changes to improve your sleep quality.

Simple adjustments like maintaining a consistent sleep routine, creating a relaxing bedtime practice, or optimizing your sleep environment will add on to heal your chakras and enhance sleep health.

Struggling to Get Enough Sleep

I remember nights when I’d crash early, thinking I was doing my body a favor. But would only wake up feeling groggy. At other times, I’d get the so-called ‘perfect’ eight hours but still feel drained. So, what gives?

Here’s what I found out.

• Not All Sleep is Equal – I was spending too much time in light sleep and not enough in deep sleep. That meant my body wasn’t fully recovering.
• Sleep Debt is a Thing – If you’ve been skimping on sleep all week, one long night won’t fix it. Your body needs consistency.
• Stress Messes Everything Up – Even when I was in bed, my mind was racing—work, life, why did I say that awkward thing last time? You name it.

Why am I Still Tired After 8 hours of Sleep?

If you’re sleeping for 8 whole hours but still feel lethargic after you wake up, don’t be too hard on yourself. There must be a genuine reason why you’re feeling sleep deprived.

Addressing Morning Fatigue – 8 Major Causes

Stress and Anxiety

Who doesn’t have it? Stress at your work, family side or from relations.

Ah, stress—the modern-day dragon that breathes fiery thoughts into our minds. When stress and anxiety tag to form a team, they can keep our mental gears spinning even when our bodies crave rest.

Imagine it’s nighttime, and your brain is like a bustling Middle-eastern bazaar at night. Thoughts dart around like merchants haggling over prices. No wonder you wake up feeling like you’ve run a marathon in your dreams!

• What can you do? Before bedtime, indulge in relaxation techniques. Meditation, deep breathing, or a gentle yoga flow can calm the tempest within. Imagine your worries floating away like paper boats on a pond.
• Pro-tip: I’d suggest you practice ‘guided breathing’ before bedtime or after every workout. At night, before bedtime enjoy a warm cup of chamomile tea or any relaxing herbal tea. It’ll calm your nerves, boost immunity, increase circulation, and stimulate weight loss as added benefits.

Sleep Disorders

You know, sometimes our bodies play tricks on us. Even if we don’t suffer from full-blown insomnia, sleep disorders can sneak in and disrupt our sleep.

One notorious culprit is sleep apnea. It’s like an uninvited guest crashing your sleep party. Sleep apnea interrupts your sleep cycle, preventing you from diving deep into restorative slumber.

The result? Morning fatigue—also known as sleep inertia—greeting you like a Sunday alarm clock.

• What can you do? Consult a healthcare professional if you suspect you might be dealing with a sleep disorder. They’ll guide you through the process of diagnosis and treatment. Remember, it’s essential to address these issues to reclaim your sleep.
• Pro-Tip:  Unwind Into Sleep with Meditative Music

Imagine a soothing melody wrapping around you, gently releasing tension, and easing you into a good night’s rest. You’ll find plenty of meditative sounds in YouTube. And, listen to ‘Nature Sounds’ or ‘Green Noise’. They are all the craze now, and mimic sounds of nature. That is, sounds of a brook, waterfall, cricket’s chirping, forest sounds, rainfall, stormy night or winds in the summer meadows.

Get groovy with our take on white noise and its benefits

Inconsistent Sleep Schedule

I’m sure you overwork yourself at times and have inconsistent sleep routines. Our bodies love predictability.

Imagine your internal clock as a conductor, orchestrating your sleep-wake symphony.

When you throw in irregular sleep schedules, it’s like handing the conductor a chaotic sheet of music. No wonder the performance feels off-key! An inconsistent sleep routine confuses your body, making it harder to wake up refreshed.

• What can you do? Create a sleep routine—a gentle reminder for your body that yes, it’s about time. Set a consistent bedtime and wake-up time. Your internal conductor will thank you, and you’ll wake up feeling fresh.

Blue Light Invasion

You’re snuggled under the covers, scrolling through your phone. The screen bathes you in a cool blue glow. Usual scene, right?

But wait! Blue light suppresses melatonin—the sleep hormone.

It’s like inviting a caffeinated squirrel to your bed before sleeping. No wonder you wake up feeling tired!

• What can you do? Dim the screens an hour before bed. Let your eyes savor the warm hues of a sunset. Your sleep quality will boost your health and your body will thank you. You’ll get to see results pretty soon.
• Pro-tip: Indulge in green noise and white noise settings, like I said before. Green noise mimics natural sounds. Your body needs to feel closer to nature, and you need to cut yourself off from screen time at least 1 hour before sleep.

Thank me later.

Sneaky Caffeine and Nighttime Nibbles

You knew it! You knew caffeine was a cause even before I pointed it.

Caffeine, my dear, is like a double-edged sword. Did You Know? That afternoon latte might be sabotaging your nighttime rendezvous with Mr. Sandman. And those midnight snacks too. They’re like party crashers disrupting your sleep routine.

• What can you do? Limit caffeine intake, especially in the afternoon. Consume your coffee or Red Bull (yes, it’s caffeinated) or any other caffeinated drink before 11 am in the morning. As for late-night snacks, opt for sleep-friendly choices like a cozy cup of herbal tea.
• Pro-Tip: If you’re in the habit of sipping on coffee all through the day, try switching over to de-caffeinate or Decaf coffee.

Nutritional Deficiencies

Nutrient deficiencies can make you feel exhausted daily, even if you’re getting more than 7 hours of sleep. Deficiencies in iron, riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), folate (vitamin B9), vitamin B12, vitamin D, vitamin C, and magnesium have been linked to fatigue.

• What can you do? Discuss with your healthcare professional if it is necessary to test for deficiencies. Typically, fatigue related to a deficiency in one or more nutrients improves once your nutrient levels normalize.
• Pro-tip: To maintain energy and get the nutrients your body needs, consume a balanced diet high in nutrient-dense foods. Avoid diets high in ultra-processed foods and added sugar, which can impair energy levels. You can try blending food and incorporate smoothies to your diet for better absorption of nutrients. Incorporate light exercise in your daily routine to improve blood circulation and reduce tiredness.

Obesity

Maintaining a healthy body weight is essential to overall health.

Obesity is significantly linked to a greater risk of many chronic illnesses like Type 2 diabetes, heart disease, and certain cancers. It also increases your risk of chronic fatigue and Obstructive Sleep Apnea (OSA), a common cause of daytime fatigue. Obesity directly affects the sleep cycle and increases daytime sleepiness.

• What can you do? First, start easy and follow a 3 day workout plan every week. Practice cardio, strength training and mobility exercises. Maintain a healthy body weight to support good sleep and boost energy levels. Conversely, getting high-quality sleep may help prevent weight gain and reduce fatigue.

Other Medical Conditions

If you’re experiencing unexplained, chronic fatigue, it’s essential to visit your doctor and discuss your symptoms. They may recommend testing to rule out certain health conditions that cause fatigue, such as

• Hypothyroidism
• Depression
• Cancer
• Anxiety Disorder
• Kidney Disease
• Diabetes, And
• Fibromyalgia

Unsuitable Sleep Environment

Imagine trying to sleep in a room that’s too bright, too noisy, or too hot. Your sleep environment plays a crucial role in how well you rest. A cluttered, uncomfortable, or noisy bedroom can disrupt your sleep cycles and leave you waking up tired.

• What can you do? Create your own ‘unique’ sleep area. Keep your bedroom cool, dark, and quiet. Consider using blackout curtains, white noise machines, or earplugs if necessary. Also, ensure your bedroom is a peaceful, tidy space dedicated to rest and relaxation.

Quality and Comfortable Bedding

Your bed should be a comfortable, as simple as that. Old, lumpy mattresses or pillows that don’t provide proper support can lead to restless nights and morning aches and pains. Investing in quality bedding can make a world of difference.

• What can you do? Choose a mattress that supports your preferred sleep position and provides the right level of firmness for your comfort. Opt for pillows that keep your neck aligned with your spine. Consider breathable, soft linens that help regulate your body temperature. Your bed should invite you to sleep, not keep you awake.

Remember, next time you ask, ‘Why do I want to sleep all the time and have no energy?’ you need to look out for these ‘why’s’. This will help you zero down on the major cause behind it.

But there’s one more thing that you must consider before assessing. Whether you have an underlying health issue or if you are sleep deprived for a prolonged time.

For that, you need to know ‘how much sleep a normal adult body needs’. It actually varies depending on age, work plan, daily routine, and other health conditions.

How Much Sleep Do I Actually Need?

One-Size-Fits-All Sleep

Sleep to me is a happy place, and in recent times, it’s become more like a luxury. I can finally put to my mind to rest, and forget the worries as my body starts to rejuvenate.

But here’s a secret – Sleep duration isn’t a universal number. It’s more like a customized fit tailored for you and me, as per our individual chores, work life routine, age, health metrics, and body’s requirements.

I’ll explain.

#1 – Age Matters

You need to align your sleep duration with your current age. This is because your body’s nutritional requirements and sleep needs change as your body starts to age. Let me be more precise.

• Infants and Children: Imagine yourself as a child. Your body is on the path of growth and you’re developing every day.   Children are little dynamos who need around 10 to 14 hours of sleep each day. Why? To fuel their rapid growth, support brain development, and probably dream about race cars and unicorns.
• Teenagers: Ah, adolescence—the age of growth spurts, hormonal symphonies, and late-night texting. Teens require 8 to 10 hours of sleep. Their bodies are like construction sites, busy building the adult version of themselves.
• Adults and Seniors: Welcome to adulthood, where responsibilities pile up like laundry. Most adults thrive on 7 to 9 hours of sleep. As we gracefully age, the sleep duration might decrease a tad, but quality remains paramount. Think of it as fine wine—less in quantity, richer in essence.

#2 – Individual Variation

Within the same age group, sleep needs can vary like flavors at an ice cream parlor. Some folks may feel like a superhero after 7 hours, while others may need a full 9 hours to rise and shine. It’s a personal journey influenced by lifestyle, health, and even the genetic dice roll.

#3 – Prioritize Sleep Quality Over Quantity

Imagine you’re at a buffet. You load your plate with 9 hours of sleep, but if it’s a restless buffet—tossing, turning, and midnight snack raids—the value diminishes. Quality matters! Aim for uninterrupted, blissful sleep. Your body will get all the rest it needs, absorb essential nutrients, gain a hormone balance, and you’ll glow from within.

#4 – Find Your Sleep Number

Ready to plan out your very own sleep routine? Experiment! Keep a sleep diary—your night-time confidante. Jot down your bedtime rituals, moonlit musings, food cravings and dreams. Measure out the pros and cons and draft out a well-balanced sleep routine. Or embrace technology—I’m hinting at sleep-tracking apps. Soon, you’ll discover your personal sleep number—your secret code to live your best mornings.

What Are The Effects Of Sleep Deprivation On My Brain?

Sleep is crucial for maintaining both physical and mental health. When we don’t get enough sleep, it significantly impacts our brain.

Lack of Sleep – Side Effects to Brain

1. Impaired Cognitive Function

• Reduced Attention and Concentration: It becomes harder to stay focused and process information.
• Slower Reaction Times: Lack of sleep slows down your reaction time, which can be dangerous in situations requiring quick decisions.
• Memory Problems: Sleep deprivation disrupts memory consolidation, making it difficult to form and retain new memories.

2. Emotional Instability

• Increased Irritability: Lack of sleep can lead to mood swings and heightened irritability.
• Anxiety and Depression: Chronic sleep deprivation is linked to a higher risk of anxiety and depression.
• Poor Stress Management: Inadequate sleep increases cortisol production, leading to heightened stress and anxiety.

3. Decreased Problem-Solving Skills

• Impaired Decision-Making: Sleep deprivation affects the prefrontal cortex, leading to poor judgment.
• Reduced Creativity: Lack of sleep stifles creative thinking and problem-solving abilities.

4. Memory and Learning Deficits

• Weakened Short-Term Memory: The brain struggles to process and store information without enough sleep.
• Hindered Long-Term Memory Formation: Sleep is vital for transferring information from short-term to long-term memory.

5. Physical Changes in the Brain

• Brain Shrinkage: Prolonged sleep deprivation can cause the brain to shrink in areas associated with cognitive and emotional processing.
• Reduced Neuroplasticity: Lack of sleep hampers the brain’s ability to adapt and form new neural connections.

Why Sleep Is ‘So’ Important

You probably know this by now, but let’s state the facts once more. Sleep is more than just a time for your body to rest.

It’s a vital life process that supports your overall health and wellbeing. Understanding the importance of sleep can be the first step toward making better choices for a healthier life.

Here are 3 major reasons why getting enough rest should be a top priority for you.

1. Sleep Supports Physical Health

Sleep plays a critical role in maintaining and repairing the body. During deep sleep, your body goes into a state of repair and regeneration.

This restorative process affects almost every tissue and system in your body, including:

• Brain: Sleep is essential for brain function, including cognition, concentration, productivity, and performance. It helps solidify memories and clear out toxins that accumulate during the day.
• Heart and Lungs: Adequate sleep supports cardiovascular health by reducing the risk of heart disease and regulating blood pressure. It also helps maintain healthy lung function.
• Metabolism: Sleep influences how your body processes glucose and regulates metabolism. Lack of sleep can lead to weight gain and increase the risk of developing type 2 diabetes.
• Immune Function: A well-rested body is better equipped to fight off infections. Sleep strengthens the immune system, helping you stay healthy and recover faster when you’re sick.

2. Enhances Mental Health and Mood

Quality sleep is needed to balance your emotional and mental wellbeing. When you get enough sleep, you’re better able to manage stress, think clearly, and maintain a positive outlook.

I’ve explained how sleep impacts your mind and mental health.

• Mood Regulation: Sleep helps regulate the production of mood-related hormones like serotonin and cortisol. Poor sleep can lead to irritability, anxiety, and depression.
• Stress Management: Sufficient sleep helps you cope with stress more effectively. It lowers cortisol levels, which can help you feel calmer and more in control.
• Cognitive Function: Sleep improves cognitive functions such as memory, problem-solving skills, and decision-making. It also enhances creativity and the ability to learn new information.

3. Boosts Energy and Performance

Feeling energized and ready to tackle the day is one of the most noticeable benefits of a good night’s sleep.

When you’re well-rested, you’re more likely to perform better in various aspects of life.

• Physical Performance: Sleep is essential for athletes and anyone involved in physical activities. It improves reaction times, reduces the risk of injuries, and enhances overall physical performance.
• Productivity and Focus: Adequate sleep helps you stay focused, productive, and motivated throughout the day. It’s easier to concentrate on tasks, make fewer mistakes, and be more efficient.
• Overall Wellbeing: When you prioritize sleep, you’re more likely to make healthier choices, such as eating nutritious foods, exercising regularly, and maintaining a balanced lifestyle.

Sleep Tips – How to Recover From Lack of Sleep Fast?

Feeling sleepy all the time can be frustrating, especially when it interferes with your daily life.

If you often find yourself wondering, “Why am I still tired after 12 hours of sleep?” you might be experiencing hypersomnia. The good news is that in many cases, lifestyle adjustments and good sleep hygiene can help.

Sleep Better

Let me spill the beans on some effective strategies to keep your energy up throughout the day.

1. Tip 1 | Avoid Cigarettes, Alcohol, and Caffeinated Drinks Near Bedtime

These substances can interfere with your sleep quality. Nicotine and caffeine are stimulants that can keep you awake, while alcohol might make you sleepy initially but can disrupt your sleep cycle later in the night. Aim to cut down on these for several hours before bedtime to ensure a more restful sleep.

2. Tip 2 | Follow a Relaxation Routine to Prevent Night-Time Anxiety

Night-time anxiety can keep your mind racing when you should be drifting off to sleep. Incorporate relaxation techniques such as meditation, deep breathing exercises, or a warm bath into your evening routine. This can help calm your mind and signal to your body that it’s time to wind down.

3. Tip 3 | Exercise Regularly and Maintain a Normal Weight for Your Height

Regular physical activity can improve your sleep quality and help regulate your sleep-wake cycle. Aim for at least 30 minutes of moderate exercise most days of the week. Maintaining a healthy weight is also crucial, as obesity can lead to sleep disorders like sleep apnea, which can leave you feeling exhausted despite getting enough hours of sleep.

4. Tip 4 | Eat a Well-Balanced Diet to Prevent Nutritional Deficiencies

Nutrient deficiencies can make you feel tired, even if you’ve had plenty of sleep. Ensure your diet includes a variety of nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Pay particular attention to iron, vitamin D, and B vitamins, as deficiencies in these nutrients are commonly linked to fatigue.

5. Tip 5 | Change Your Environment to Reduce Disturbances

Create a sleep-friendly environment by minimizing disturbances. Avoid watching television or using electronic devices in the bedroom. Make sure your sleep space is comfortable, dark, quiet, and at a cool temperature. Investing in a good-quality mattress and pillows can also make a significant difference.

6. Tip 6 | Have a Regular Sleeping Routine

Consistency is key when it comes to sleep. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep.

7. Tip 7 | Only Go to Bed When You Feel Sleepy

Going to bed when you’re not sleepy can lead to frustration and insomnia. If you’re not feeling tired, engage in a relaxing activity until you start to feel drowsy.

8. Tip 8 | Take Brief ‘Power’ Naps if Necessary

While daytime napping is generally not recommended as it can reduce your drive to sleep at night, brief naps can be beneficial in some situations. If you find yourself feeling particularly sleepy, a short nap of 10-20 minutes can help refresh you without interfering with your nighttime sleep.

This can be especially useful in occupational settings or during long trips where concentration is crucial. Add these core steps into your daily routine to maintain an energetic vibe throughout the day.

Smart-Take!

If you’re wondering why you cant get enough sleep or why you are always tired; It’s time to check your sleep habits.

What Helped Me Sleep Better?

• Consistency as Key – I started sleeping and waking up at the same time every day. My body finally stopped feeling like a zombie.
• Goodbye Phone at Night – I stopped scrolling through social media before bed (okay, mostly stopped).
• Upgraded My Sleep Setup – A better mattress and pillow changed everything. Who knew comfort mattered this much?

Fixing my sleep made me feel more energized, less stressed, and actually excited to wake up in the morning (yeah, I never thought that was possible either).

How’s your sleep been lately?

Frequently Asked Questions

1. What are three warning signs of fatigue?

Fatigue signs include chronic tiredness, headache, dizziness, sore muscles, muscle weakness, slow reflexes, poor decision-making, and moodiness.

2. How can I recover from years of sleep deprivation?

Recovering from chronic sleep deprivation takes time. Stick to a consistent sleep schedule, avoid screens before bed, and invest in cozy bedding. Prioritize quality over quantity—focus on deep sleep. Naps help, but don’t overdo. Gradually, your body will reset, restoring energy and mental clarity.

3. What are the long term effects of deprived sleep?

Chronic sleep deprivation increases the risk of heart disease, diabetes, obesity, and cognitive decline. It weakens immunity, causes mood disorders, and accelerates aging. Poor sleep also impairs focus, memory, and decision-making, affecting daily life and; over time reducing lifespan.

4. What are some foods that help to remove fatigue?

Eat regularly and healthily. Increase fruits, vegetables, whole grains, low-fat dairy, and lean meats. Reduce high fat, sugar, and salt foods. Avoid overeating to maintain energy.