Unrefreshing sleep

What is important to know

The duration of sleep and its restorative quality are not the same thing. Even a sufficiently long sleep may not bring a feeling of rest if it is often interrupted, the sleep structure is disrupted, or other factors are present that affect the body’s recovery.

Non-restorative sleep can occur with insomnia, chronic stress, anxiety and depression, sleep-disordered breathing, chronic pain and some other diseases.

Sleep quality can also be affected by alcohol, certain medications, irregular sleep patterns, and the use of stimulants.

It is important to take into account not only the subjective feeling after waking up, but also the daytime state: drowsiness, concentration, performance and energy level.

How can non-restorative sleep manifest itself?

A person may notice:

in the morning there is no feeling that you managed to get enough sleep;

severe fatigue persists after waking up;

it takes a long time to feel alert;

there is a feeling of heaviness or “fog” in the head;

I want to go back to sleep soon after waking up;

concentration and performance decrease during the day;

irritability or drowsiness occurs;

even after longer sleep, the state of health does not improve significantly.

Possible reasons

Lack of rest after sleep may be due to:

insufficient sleep duration;

frequent nighttime or brief unnoticed awakenings;

insomnia;

snoring and obstructive sleep apnea;

restless legs syndrome and other sleep disorders;

chronic pain;

anxiety, internal tension and chronic stress;

depressive states;

some somatic and neurological diseases;

use of alcohol or other substances;

taking certain medications;

irregular sleep and wakefulness patterns.

Sometimes several reasons are present at the same time.

What to pay attention to

How long ago did sleep cease to bring a feeling of rest?

How many hours do you usually sleep?

Do you have difficulty falling asleep, waking up at night or early?

Do you feel very sleepy during the day?

Do you have loud snoring, shortness of breath, a feeling of suffocation or dry mouth after waking up?

Do you have headaches in the morning?

Are there any unpleasant sensations or leg movements during sleep?

Whether there is chronic pain or other physical symptoms.

Whether depressed mood, anxiety, loss of interest or decreased energy persist.

Did the problem begin after severe stress, illness, or a change in routine?

Did its appearance coincide with the prescription of a new medication or a change in dosage.

Whether alcohol, caffeine, nicotine or other substances are consumed in the evening.

What can help

It is helpful to maintain a relatively stable bedtime and wake-up schedule and ensure adequate sleep at night.

It is worth paying attention not only to the number of hours spent in bed, but also to the quality of sleep, the presence of awakenings and daytime well-being.

Reducing alcohol consumption in the evening, controlling caffeine in the afternoon, regular physical activity, and a comfortable bedroom environment can improve sleep quality.

If a person regularly sleeps long enough, but still does not feel restored, you should not try to solve the problem only by increasing the duration of sleep. It is important to find out the possible cause.

When to ask for help

Contact your doctor if your lack of rest after sleep persists for several weeks, becomes more severe, or is accompanied by persistent daytime fatigue, drowsiness, and decreased performance.

Medical evaluation is especially important if loud snoring, sleep apnea, morning headaches, severe daytime sleepiness, or inadvertent falling asleep are present.

If non-restorative sleep is accompanied by persistent low mood, loss of interest, severe anxiety, or other noticeable changes in mental status, it is worth contacting a mental health professional.

If drowsiness is so severe that there is a risk of falling asleep while driving or other potentially hazardous activities, such activities should be discontinued until the cause is determined.