Why You're Still Exhausted after 8+ Hours of Sleep

Sleep is a crucial aspect of our overall health and well-being, and it can be dreadfully depressing to wake up feeling exhausted despite getting a full night's sleep. There are a few potential explanations for why we may not feel refreshed after sleeping for what should be an adequate amount of time.

Hormonal Imbalances

Our hormones play a significant role in regulating our sleep-wake cycle. One hormone in particular, melatonin, helps to signal our bodies that it's time to go to sleep. However, disruptions to melatonin production can occur for a variety of reasons, such as exposure to blue light from electronic devices before bed or changes in our daily routines like a stimulating evening workout. As a result, our bodies may not produce enough melatonin, leading to difficulty falling asleep and staying asleep throughout the night. Disruptions to other hormones, such as cortisol and thyroid hormones, can also impact our sleep quality and leave us feeling tired and sluggish in the morning. The cortisol pattern in the following image represents a completely exhausted adrenal system. No amount of sleep was making this client feel refreshed!

Nighttime Disturbances

Even if we're getting the recommended 8+ hours of sleep each night, we may still experience disruptions throughout the night that can interfere with the quality of our rest. These disruptions can come in many forms, such as snoring, sleep apnea, or even environmental factors like noisy neighbors or a bright street light outside our window. These disturbances can cause us to wake up frequently throughout the night, preventing us from getting the deep, restful sleep that our bodies need to feel refreshed and energized in the morning. I often have conversations with skin health clients who feel their itchy skin is preventing them from having great sleep. The truth is though, in many cases sleep was never fantastic in the first place, which was one of the reasons for poor detoxification and therefore poor skin. It’s possible you’re being woken by skin irritation because your sleep fundamentals aren’t great.

Gut Bacterial Imbalances

While it may seem strange to think about, the bacteria in our gut can also have an impact on our sleep quality. Studies have shown that imbalances in gut bacteria can lead to issues with inflammation, which can in turn affect our sleep quality. If pathogens like parasites, opportunistic bacteria or candida are present, your body will be working overtime while you’re asleep in an attempt to eradicate or protect you against them. This can prevent those deeper sleep phases from being accessed. H. Pylori, for example, is a type of bacteria that can cause stomach ulcers and other digestive issues. Studies have shown that individuals with H. Pylori infections may be more likely to experience sleep disturbances, potentially due to the inflammation and discomfort caused by the infection. Additionally, certain gut bacteria produce neurotransmitters like serotonin, which can impact our mood and overall sense of well-being. If our gut bacteria are imbalanced, it can lead to a disruption in these neurotransmitters, potentially leading to feelings of fatigue and exhaustion even after getting enough sleep. Now, I know that talking about bacteria and pathogens isn't exactly the most uplifting topic, but fear not! There are highly accurate tests available to measure these species, and time-proven strategies for eradicating pathogens and re-balancing bacteria. There are also plenty of ways to boost our overall health and well-being, which can have a real impact on our gut bacteria and hormone health.

Food Sensitivities

Food sensitivities are another potential factor that can impact our sleep quality, and can have a knock-on effect on the points previously mentioned. When we consume foods that our bodies are sensitive to, it can cause inflammation and other negative reactions in the body. This inflammation can interfere with our sleep quality, making it more difficult to fall asleep, stay asleep and access deeper sleep states. Common culprits for food sensitivities include gluten, dairy, and soy, but each person's sensitivities may differ. If you suspect that certain foods may be impacting your sleep quality, it's worth speaking with a healthcare provider (like us!) or registered dietitian to explore potential dietary changes that could improve your sleep quality. By identifying and avoiding trigger foods, we can help to reduce inflammation in the body and promote better sleep and overall function.

Laughter

A quick shout-out in this post to the power of laughter! Laughing can really help to reduce stress and improve mood, which can in turn lead to better sleep. Some of the effects of laughter are even measurable on functional lab tests. So, if you're feeling tired and sluggish, and notice you haven’t laughed in a while, why not take a break and watch a funny movie or spend some time with friends who always make you laugh? The average adult laughs 17 times per day. Kids laugh around 300 times per day. When did it all get so serious?? While factors like hormonal imbalances, nighttime disturbances, and gut bacterial imbalances can all impact our sleep quality, there are plenty of things we can do to improve our overall health and well-being. If I was to leave you with one takeaway point from this post, it would be: find joy and laughter today, and make it a priority. It’s likely to be the most impactful drug-free solution to a refreshing night's sleep.