Dubai, United Arab Emirates (CNN) — Do you sleep about 7-8 hours? Every night, but you feel discomfort during the morning period that may continue during the daytime hours, despite following the golden rule of sleep?
This discrepancy reflects an advanced state of hyposomnia, a daily process that regulates memory, mood, reaction time, and alertness upon awakening, according to a 2015 study.
Some people experience poor performance and grogginess during this period immediately after waking up.
The effects of insomnia usually disappear after 15 to 60 minutes, but may last for a few hours.
Sleep insufficiency impairs more complex cognitive skills such as evaluative thinking, decision-making and creativity, and worsens the more sleep a person is deprived of.
Experiencing poor sleep can affect your quality of life, and the following are possible causes for this condition.
“There are a lot of conditions that cause fatigue, but they don’t necessarily feel like they’re ready to sleep,” said Jennifer Martin, MD, professor of medicine at UCSD David Geffen School of Medicine and president of the American Academy of Sleep Medicine.
These conditions may include chronic pain, metabolic or thyroid conditions, anemia, and chronic obstructive pulmonary disease.
And if you’re feeling unexplained fatigue, “an important first step might be to get a routine check-up with your doctor,” Martin said.
Additionally, the National Sleep Foundation reports that healthy adults need between 7 and 9 hours of sleep a night, so you may need more than 8 hours of sleep to feel energized.
You can try going to bed earlier or getting up an hour later and see if that makes a difference, according to Christopher Barnes, a professor of management at the University of Washington, who studies the relationship between sleep and work.
2. A sedentary lifestyle
If you’re sedentary, your body may get used to expending low energy levels, so you may feel more tired than you should when trying to do basic daily activities, says Martin.
The World Health Organization recommends that adults do at least 150 minutes (2 and a half hours) of moderate to vigorous physical activity per week, while pregnant women should do at least 150 minutes of moderate aerobic and strength training per week.
3. Anxiety or depression
Raj Dasgupta, a pulmonologist and sleep specialist, explained that anxiety or depression can drain your energy, and this can negatively affect how long you need to sleep and how often you wake up during the night, one or more times.
Dasgupta noted that medications used to treat depression or anxiety can sometimes have side effects, such as causing insomnia or disrupting the deeper stages of sleep.
4. Irregular sleep
Barnes noted that sleep times sometimes differ on weekdays compared to weekends, and times can also change for people with shift-based jobs.
It is a common practice for some to stay up late on Friday and Saturday nights and then go to bed early on Sunday before the start of the work week.
But by this point, people adjust their sleep schedule again by a few hours over a short period of time, much like the disruption caused by long flights.
“This quick reset doesn’t work very well,” Barnes noted.
The body is made up of over 50% water, which is needed for multiple functions including digesting food and delivering oxygen throughout the body, according to the Cleveland Clinic.
Dehydration has been linked to decreased alertness and increased sleepiness and fatigue.
The Institute of Medicine recommends 2.7 liters of fluid per day for women, and 3.7 liters of fluid per day for men.
This recommendation includes all types of fluids as well as water-rich foods such as fruits, vegetables and soups.
Since the average consumption of water from foods is 20% and the rest is from liquids, this represents 9 cups of water for women and 12 and a half cups of water for men.
6. Unhealthy sleeping environment
The concept of healthy sleep involves keeping your bedroom dark, quiet and cool at night, and only using it for sleeping.
Avoid caffeinated beverages six hours before bedtime, and limit alcoholic beverages and heavy or spicy foods two hours before bedtime.
Alcohol can prevent deeper stages of sleep, and heavy or spicy foods can cause digestive issues that interfere with restorative sleep.
7. The partner’s health problems during sleep
“The person (or pet) you share a bed with has a huge impact on your sleep,” Martin said.
Your bed partner may have trouble sleeping, snoring, or tossing about. Or maybe he’s on a different schedule that disturbs your sleep.
Martin noted that pets can disrupt your sleep schedule because they do not have the same sleep patterns as humans.
If your partner is snoring in their sleep, it’s important to see a sleep specialist to evaluate their sleep apnea, says Martin.
She added that sleep apnea, when breathing stops and starts again during sleep, is common among people who snore.
8. Sleep disturbances
In this regard, Barnes said that sleep disturbances are another factor that may significantly reduce sleep quality.
He added that a person with sleep apnea may wake up 50 times, 100 times, or even more throughout the night.
Among other sleep disorders that can affect daily energy levels are narcolepsy and restless legs syndrome, according to the US Centers for Disease Control and Control.
The ideal way to track the quality and duration of sleep, Barnes said, is to undergo polysomnography in a specialist clinic.
Barnes noted that apps and wearable electronic devices that measure sleep, such as clocks, are not as accurate as clinic tests, but they still provide enough information for healthy adults.