Many individuals report feeling tired despite sleeping the recommended eight hours nightly, prompting sleep specialists to emphasize that sleep duration alone doesn’t guarantee restorative rest.
Beyond Sleep Duration
Dr. Christopher J. Allen, a sleep specialist with over 20 years of experience in sleep medicine and pediatric neurology, addresses this common complaint in a recent Instagram post: “You don’t need more sleep. You need better sleep.”
He notes that many people who technically achieve eight hours of sleep still experience morning fatigue, indicating underlying sleep quality issues rather than insufficient duration.
Warning Signs of Poor Sleep Quality
Dr. Allen outlines specific symptoms that indicate problematic sleep patterns: “When you fall asleep, you are supposed to sleep anywhere from 7 to 9 hours of sleep. And when you wake up, you are supposed to feel alert, you are supposed to feel refreshed. But if you are not and waking up feeling groggy with a dry mouth, even with a headache, that’s a problem.”
“A lot of people, when they do actually get 8 hours of sleep, they claim to be even more tired,” he pointed out.
Underlying Causes
Multiple factors can compromise sleep quality despite adequate duration, including nervous system dysregulation, undiagnosed sleep disorders, excessive screen time before bed, and the distinction between rest and actual recovery.
Assessment Recommendations
Dr. Allen suggests practical steps for evaluating sleep quality: “Sleep duration is important, but you do need to look within the sleep behaviour itself to identify what’s disturbing your quality of sleep.”
He recommends: “You can talk to your bed partner, see if you are snoring, having pauses in breathing.” For individuals sleeping alone, sleep tracking applications can provide useful data. If conditions worsen, consulting a sleep specialist is advised.
Improving Sleep Quality
Experts recommend several evidence-based strategies:
• Maintain consistent sleep and wake times, including weekends
• Eliminate screen exposure one hour before bedtime
• Create dark, quiet sleeping environments
• Reduce evening caffeine consumption
• Eat lighter dinners
• Practice relaxation techniques such as deep breathing or light stretching
• Read physical books instead of using electronic devices
Individuals suspecting disorders like sleep apnea or restless legs syndrome should seek medical evaluation rather than self-diagnosing, as proper treatment can significantly improve sleep quality and daytime alertness.
