Why Am I Always Tired Even Though I Get Enough Sleep?

Do you find yourself reaching for another cup of coffee or struggling to stay awake during the day? You’re not alone. According to the 2020 Sleep in America poll, nearly half of Americans feel sleepy several times a week, and more than half say tiredness affects their mood.

The Importance of Sleep

Sleep is a key part of maintaining good health, says Dr. Abhinav Singh, director of the Indiana Sleep Center and expert at the Sleep Foundation. “Sleep is the foundation of health,” he explains. “It doesn’t require a gym membership or fancy organic foods—it’s free.”

Why Am I So Tired?

While it’s normal to feel tired sometimes, if you’re constantly exhausted, there could be underlying causes. One reason might be poor sleep quality. Adults should aim for at least seven hours of sleep each night. Frequent interruptions—such as waking up to go to the bathroom, having a restless sleep, or snoring—can affect the quality of your rest.

Fatigue vs. Sleepiness

Many people talk about feeling tired, but there’s a difference between feeling sleepy and feeling fatigued. Fatigue means a lack of energy that can be caused by various factors like sleep disturbances, health problems, or even mental stress. Common causes include thyroid issues, diabetes, poor nutrition, heart problems, or medication side effects, explains Dr. Singh.

Sleep Deprivation and Culture

In today’s “hustle culture,” where working long hours is often seen as a badge of honor, people might ignore the importance of sleep. However, Dr. Singh warns that chronic tiredness is not normal, even if we often overlook it.

Talk to a Professional

If you’re feeling unusually tired, it’s a good idea to talk to your primary care doctor or a sleep specialist. Make sure to discuss your sleep habits during your annual check-up and ask about sleep quality.

“It’s important to have a detailed blood test and check up on your overall health, not just treat illness, but focus on wellness,” Dr. Singh advises.

What Is Sleep Hygiene?

Sleep hygiene refers to the habits that contribute to better sleep quality. Dr. Hal Alpert, a sleep medicine specialist, suggests the following to improve your rest:

• Stick to a regular sleep and wake-up schedule
• Limit naps to 30 minutes during the day
• Wind down with calming activities like meditation, a warm bath, or reading
• Reserve your bedroom for sleep and intimacy only
• Avoid food, caffeine, and screens before bed
• Exercise regularly

When Sleep Isn’t Enough

Even if you’re getting enough hours of sleep, you might still wake up feeling tired. This could indicate a problem with sleep quality or a condition like sleep apnea, which causes your breathing to stop and start during sleep.

Signs of Sleep Apnea

Sleep apnea can be a serious condition. Common symptoms include:

• Feeling drowsy in the morning or while driving
• Frequent bathroom trips at night
• Gaining weight and struggling to lose it
• Trouble focusing
• Mood swings or headaches after waking up

If left untreated, sleep apnea can lead to high blood pressure, diabetes, and an increased risk of heart attack or stroke.

Why Do I Get Tired in the Afternoon?

It’s common to feel tired around 3 p.m., due to our body’s natural circadian rhythm. This mid-afternoon dip in energy is normal. Dr. Singh recommends taking a 20-25 minute break to recharge with a quick nap or meditation.

However, if you find yourself napping for hours, this may indicate a more serious sleep problem. In such cases, your body may need more sleep to go through its natural sleep cycles.