You go to bed diligently at 11pm and raise the alarm at 7am the next morning. It's a solid eight-hour sleep, but you wake up feeling like you have not slept in years.
Drowsiness and fatigue follow you all day and all you can think is climbing back to bed.
What? gives? Here are five reasons why you may still feel tired after seven or eight hours of sleep.
Obstructive sleep apnea is a condition in which your airways are partially or completely blocked during sleep for a short while, holding your breath throughout the night.
When this happens, your body will temporarily be deprived of oxygen and this can cause your brain to wake up, allowing you to breathe normally.
This disturbance of sleep can happen so suddenly that you do not wake up or do not remember the episodes, even if they occur several times at night.
One in three Singaporeans suffer from moderate to severe sleep apnea, and one in ten suffers from severe sleep apnea, according to a study conducted by Jurong Health Services
What's worse, it's a condition that is often underdiagnosed, because many patients do not even know they have it.
Common symptoms of obstructive sleep apnea include snoring, waking up with morning headaches, excessive daytime sleepiness, and insomnia. Left untreated, sleep apnea can lead to complications such as high blood pressure or heart problems.
YOU HAVE A DRINK BEFORE SLEEPING
While alcohol can temporarily make you sleepy, it later interferes with your sleep and can induce you to sleep
According to the National Sleep Foundation in the US, the body's own production of sleep-inducing increases Adenosine immediately after drinking
This will make you feel sleepy fast and fall asleep faster. But the levels of adenosine after consuming alcohol fall just as fast and can make you wake up before you are properly rested.
Alcohol is also supposed to block REM sleep, the condition in which your body is repaired and restored to wake you up
YOU PRACTICE TO NEAR BEDTIME
The verdict is pending, as there is not enough scientific evidence which prove the connection between nocturnal training and disturbed sleep.
It is not surprising that many people have said it is harder to fall asleep when exercising just before going to bed.
When you exercise, your adrenaline and heart rate increase, making it difficult to mitigate (1
If you need to exercise at night, try relaxing at stretch stretching or a gentleman le yoga river at bedtime to calm your senses and slow your breathing and heart rate. This also promotes more restful sleep.
YOU HAVE A CUPPA DURING TEATIME
It is child's play that caffeine affects sleep, but it can be difficult to gauge exactly when that threshold is to avoid feeling (19659002) In a small study, the Published in the Journal of Clinical Sleep Medicine, researchers found that taking caffeine six hours before bed later led to significant sleep problems later in the night
Try to avoid coffee or tea at lunchtime to allow your body enough time has to completely break down the caffeine before bedtime.
Watch for the less obvious suspects like soft drinks, coffee-flavored desserts, and energy drinks for caffeine.
YOU JUST PLACED ON THE BED
Do you have a habit of scrolling through your Instagram feed at bedtime? Or even worse, seeing YouTube videos in the dark when you're in it?
These tech habits seriously affect your sleep quality.
The blue light emitted from the screens of your computers, cell phones, televisions and tablets They play a role in suppressing the natural production of melatonin, the hormone that regulates your sleep-wake cycles.
If this happens, your circadian rhythm is affected and it can be harder to fall into a deep restful sleep. Try to avoid the screen time one hour before going to bed and set your phone to night mode at night to minimize exposure to blue light.
This article first appeared in Shape (www.shape.com.sg)