Eight hours. That’s the magic number we’ve been told we should aim for when it comes to getting a good night’s sleep. Although the recommended amount for most adults is actually somewhere between seven and nine hours, eight seems to be the gold-star number we’re all aiming for.
So, if you’re getting your eight hours every night, why do you still feel so tired?
Here’s the thing. Getting enough sleep and getting good sleep aren’t the same thing. There are plenty of reasons why you might feel exhausted that have nothing to do with how many hours you’ve spent in bed.
Are you tired or just sleepy?
The words tired, sleepy and exhausted are often used to describe the same thing, but there are subtle differences.
When you’re sleepy, you want to sleep. Your eyes feel heavy, you struggle to stay awake, and, given the opportunity, you could probably crash as soon as your head hits the pillow.
On the other hand, being tired or feeling exhausted is different. You might feel physically worn out, mentally drained, or completely lacking in energy, but that doesn’t necessarily mean you could fall asleep if you tried.
And that’s an important distinction because not all fatigue is caused by a lack of sleep.
Stress, anxiety, depression, poor nutrition, dehydration and an entire range of medical conditions can all leave you feeling completely exhausted, no matter how much sleep you’re getting.
Then there’s the quality of your sleep. You might be “in bed” for eight hours, but that doesn’t mean anything if you spent half the night tossing and turning.
Seven everyday habits that might be sabotaging your sleep
So what do you do? It’s possible you need to go to bed earlier, but before you decide, it’s worth looking at what you do during the day and in the hours leading up to bedtime.
Some of the things we do without giving them much thought could be affecting our sleep more than we realise.
1. You don’t have a regular bedtime
If you’re in bed by 10 pm on Monday but still binge-watching Netflix at midnight on Wednesday, your body isn’t getting much consistency.
We have an internal clock, called the circadian rhythm, that regulates when we feel sleepy and when we’re alert. Constantly changing your bedtime and wake-up time can throw that rhythm off.
And while sleeping in on the weekend might feel like a well-deserved treat, it can make Monday mornings even harder.
2. You’re caffeine loading to fight off tiredness
There’s nothing wrong with a cup of Joe in the morning. But when you’re reaching for another cup at 11 am, a green tea after lunch, or a quick espresso just to stay awake during the 4 pm slump, there’s a good chance you’re making the problem worse.
Caffeine can stay in your system for several hours, and even if you fall asleep easily, it can still interfere with the quality of your sleep. Or, if you’re one of the many people affected by too much caffeine, you’ll be too wired to fall asleep and wake up feeling like you didn’t get enough sleep (you probably didn’t!).
Which means you wake up bone tired, drink more coffee just to perk up, and start the whole cycle again.
3. Your phone is the last thing you look at before bed
How many times have you picked up your phone to check one thing and suddenly realised half an hour has disappeared?
Whether it’s social media, the news, or catching up on messages, we constantly feed our brains information right up until the moment we turn off the light.
Aside from the stimulation, exposure to bright screens in the evening can interfere with melatonin production, the hormone that helps regulate sleep.
4. You have a drink to help you relax
A glass of wine after a long day might help you unwind, and alcohol can certainly make you feel sleepy. Unfortunately, it doesn’t do much for improving the quality of your sleep. Quite the opposite, in fact.
As your body processes the alcohol, you’re more likely to experience disrupted sleep, particularly during the second half of the night. You might fall asleep quickly but wake up in the middle of the night and toss and turn until the alarm goes off.
5. You’re not moving enough
It sounds a little contradictory, but being sedentary can actually make you feel more tired.
Spending most of the day sitting at a desk followed by coming home and lounging on the sofa doesn’t actually mean your body is getting the rest it needs.
Regular exercise can improve sleep quality and energy levels. It doesn’t have to be an intense workout, either. Walking, swimming, cycling, or practising yoga can all help.
6. Your bedroom isn’t particularly sleep-friendly
Chances are when you were a teen, you could sleep anywhere, but those days are long over.
These days, a cooler room, comfortable bedding, blackout curtains and fewer distractions make a world of difference.
A bedroom that’s too hot, noisy, or bright won’t help you get a good night’s sleep. Even if you don’t remember waking up, disturbances throughout the night can affect how rested you feel in the morning.
7. You’re stressed out and take the day’s worries to bed
This is probably one of the hardest habits to change.
You’ve been busy all day, barely had a moment to think, and suddenly you’re lying in bed, anxious and remembering everything you forgot to do or things you need to do tomorrow.
You’re truly exhausted, but your brain is wired and wide awake. Writing yourself a to-do list in the evening can help you mentally unload, relieve stress, and quiet the noise in your head before heading to bed.
How can you get a better night’s sleep?
There’s no shortage of advice about how to improve your sleep. You’ve probably heard most of it before, but it’s worth looking at whether you’re actually putting any of it into practice.
Get some daylight in the morning. Natural light helps your body regulate its internal clock. Even a short morning walk can help reinforce your sleep-wake cycle.
If it’s dark when you wake up, consider a sunrise alarm clock or dawn simulator. These lamps gradually brighten the room and mimic natural morning light to help you wake up.
Move more during the day. You don’t need to sign up for a gym membership. Find some type of movement you enjoy doing and make it part of your routine. You can also build movement into your day by taking the stairs, parking farther away, or dancing in the kitchen while you make your 4th cup of coffee.
Give yourself time to wind down. Instead of going straight from work, chores, or watching TV to bed, give yourself a little time to switch gears. Read a book, take a warm bath or do some gentle stretching.
Try meditation or breathing exercises. If your mind tends to race at night, mindfulness and meditation can help you manage stress and become more aware of your thoughts without getting caught up in them.
Yoga Nidra, a guided relaxation practice, is another option worth exploring.
Pay attention to what you eat and drink. Staying hydrated and eating regular, nutritious meals can help maintain your energy levels. It’s also worth experimenting with cutting back on afternoon caffeine and avoiding alcohol close to bedtime.
Make room for doing nothing. We seem to have forgotten how to rest without feeling guilty about it. Not every spare minute needs to be filled with something productive.
And if you’re lying awake worrying about how many hours of sleep you’re going to get, try not to add more pressure to the situation. Accept it and try to relax. Sleep isn’t something we can force.
Maybe it’s not more sleep you need, but more rest
When we’re exhausted, it’s easy to assume that a good night’s sleep will solve everything.
But sometimes, we need to look beyond our bedtime habits and consider what’s happening in the rest of our lives.
At The Place Retreats in Bali, we recognise that stress and emotional exhaustion can affect our ability to get a good night’s sleep.
Set in a peaceful Balinese tropical sanctuary, our personalised wellness retreats give you the opportunity to step away from everyday demands and focus on your physical and emotional wellbeing. Through individual therapy sessions, including EMDR, CBT and DBT, alongside Kundalini yoga, meditation and other restorative practices, our expert team helps guests address the underlying difficulties that may be contributing to stress and exhaustion.
With Bali’s sunlit landscapes, you can emerge feeling lighter, brighter, and fully rested.
Contact us today to learn how our tailor-made retreats can help you. Because getting that gold-star eight hours of sleep is important, but so is learning how to look after yourself during the other sixteen hours of the day.