We Asked a Doctor What to Do If You’re Still Tired After 8 Hours of Sleep

Sleep deprivation can wreak havoc on both your physical and mental health, as your body needs adequate rest each night to function properly.

If you’re getting around eight hours of sleep every night and still don’t feel rested, there could be an underlying issue. We spoke to Alicia Roth, PhD, a sleep medicine specialist at the Sleep Disorders Center at Cleveland Clinic, to find out what you should do if you still feel sluggish after a decent night’s sleep.

*This interview has been edited and condensed for clarity and length.

Q: If you’re getting eight hours of sleep but you still feel tired, what might be happening?

Roth: It’s important to distinguish between feeling tired and feeling sleepy. Sleepy is the drive to sleep—eyes heavy, fighting off sleep, feeling confident that when you lie down, you will sleep. We use the term “tired” to describe when you’re physically or mentally worn out and need rest, but will not necessarily fall asleep if you lie down.

It’s important to consider your overall health when addressing tiredness or sleepiness. Many conditions can lead to tiredness during the day, and it doesn’t always correlate with how much sleep you get. For example, certain mental health conditions, medical conditions, or vitamin deficiencies can cause tiredness or fatigue, regardless of the quantity or quality of sleep.

We’re often most concerned about sleep apnea if someone says they get enough sleep but never feel rested or refreshed, or they feel sleepy during the day.

Sleep apnea is either a pause in breathing or an interruption in breathing while you sleep. A lot of people with sleep apnea wake in the middle of the night, but some others who have it feel like they sleep all night but don’t feel refreshed when they wake. Other symptoms of sleep apnea include snoring, waking gasping or choking for air, and morning headaches.

When to Talk With a Doctor About Feeling Tired or Sleepy

Speak with a doctor when you feel this problem is affecting your ability to function the way you want, such as your mood, relationships, work, schoolwork, or your ability to enjoy yourself.

A sleep medicine doctor will take a full medical history to identify possible causes of tiredness. They will ask questions to determine if you are tired, sleepy, or both. They may perform a physical exam or recommend blood tests.

A sleep medicine doctor may also suggest a sleep study, where your brain activity, movement, breathing, and heart rate are monitored for signs of sleep apnea and other sleep disorders. These tests are conducted in a specialized sleep laboratory, or the device can be shipped to your home so you can complete them in your own bed.

How to Prioritize Good Sleep Hygiene

If you haven’t felt rested lately, you may want to improve your sleep environment before speaking with a doctor. Making a few simple tweaks to your routine or your bedroom could go a long way toward helping you get more, or better-quality, sleep.

These include:

• Try to go to bed and wake up at the same time each day.
• Make sure your bedroom is quiet, cool, and dark.
• Turn off your devices (including your phone and TV) at least half an hour before you go to bed.
• Do not drink caffeine after noon.
• Do not eat large meals or drink alcohol right before bedtime.
• Work out regularly, and eat a healthy diet.

If these tips don’t work, a specialist can help you get to the bottom of why you’re feeling sleepy or tired and what kinds of interventions may help you get some rest.