Waking with a dry mouth? Did you need three alarms to get out of bed? Or maybe you’re powering through your morning with coffee and a sweet treat, and you’re still ready for a nap by 10 a.m.
You went to bed at a reasonable time. You think you got a decent night’s sleep. So why are you exhausted?
It’s easy to assume that if you spend enough time in bed, you must be getting the sleep you need. But the amount of time you spend asleep and the quality of that sleep aren’t necessarily the same thing.
Sleep can be disrupted in ways you don’t remember or even realize are happening. Sometimes, you only notice the signs the next morning, when you’re struggling to get going, or later in the day when your energy and concentration start to fade.
Sound familiar? Here are seven signs your sleep may not be as restful as you think.
1. You Wake Up With a Dry Mouth
Ever wake up feeling like you’ve spent the night wandering through the desert without a drop of water?
There are several possible reasons for a dry mouth, including dehydration, certain medications, nasal congestion and sleeping with your mouth open.
Mouth breathing can sometimes be associated with snoring or sleep-disordered breathing, including obstructive sleep apnea. If your breathing is disrupted while you sleep, you may not even realize it’s happening.
A dry mouth on its own doesn’t mean you have sleep apnea. But if you’re also snoring, waking frequently or dragging yourself through the day feeling exhausted, it’s worth looking at the bigger picture.
2. You Wake Up With a Headache
You haven’t even had breakfast, and your day is already off to a rough start.
Morning headaches can have several causes, including dehydration, teeth grinding, certain headache conditions and disrupted sleep.
They can also occur in people with obstructive sleep apnea. When breathing repeatedly stops or becomes restricted during sleep, it can disrupt normal sleep patterns and affect oxygen levels.
If you regularly wake up with a headache, particularly alongside snoring, gasping during sleep or daytime fatigue, consider discussing your symptoms with a healthcare professional.
An occasional morning headache doesn’t necessarily mean something is wrong. But if headaches are new, persistent or changing, don’t simply assume they’re part of your morning routine.
3. You Wake Up Multiple Times During the Night
You fall asleep, wake up, check the time, roll over and try again. Then it happens all over again a few hours later.
Sound familiar?
Most people experience brief awakenings during the night, even if they don’t remember them the next morning. The concern is when you’re waking repeatedly, struggling to get back to sleep or feeling noticeably tired the following day.
There are plenty of possible reasons, including stress, alcohol, pain, reflux, hormonal changes, medications and insomnia. Sleep apnea is another possibility because breathing disruptions can cause repeated awakenings or brief arousals from sleep.
You might not remember each time you wake up. Instead, you may simply feel as though you’ve spent the night tossing and turning rather than getting the rest you need.
If this keeps happening, pay attention to how often it occurs, whether anything seems to trigger it and how you feel the next day.
4. Your Sleep Feels Restless, Even When You Don’t Remember Waking Up
You don’t remember being awake during the night, but you still wake up feeling like you’ve barely slept.
Maybe you’re tossing and turning, changing positions constantly or pulling the covers on and off. By morning, you feel anything but refreshed.
Restless sleep can have many explanations. Discomfort, stress, your sleep environment and certain sleep disorders may all play a role.
For example, obstructive sleep apnea can repeatedly interrupt sleep without you being fully aware of it. Other sleep-related conditions can also affect how restorative your night feels.
If you’re regularly waking up unrefreshed despite allowing enough time for sleep, it’s worth considering whether something is getting in the way of a good night’s rest.
5. You Need Multiple Alarms to Get Out of Bed
One alarm? Not a chance.
You set three, hit snooze on all of them and somehow still manage to negotiate with yourself for another five minutes under the covers.
Occasionally having a difficult morning is normal. But if getting out of bed feels like a daily battle, it may be worth asking why.
You could be going to bed too late, not allowing yourself enough time to sleep or dealing with an inconsistent schedule. Your natural sleep timing may also make it difficult to wake up when your routine demands it.
Persistent difficulty waking can also be associated with poor-quality sleep or excessive daytime sleepiness.
If you’re regularly getting what should be enough sleep but still feel like you could sleep for another three hours, consider whether your sleep is actually meeting your needs.
6. You’re Drowsy During the Day, Even After a “Full Night’s Sleep”
You’ve had your coffee. Maybe you’ve had a second one. And yet you’re still watching the clock, waiting for the day to be over.
If you’re struggling to stay alert during meetings, fighting the urge to nap in the afternoon or feeling like you could fall asleep while reading, your sleep may not be as restorative as it needs to be.
There are many possible causes of daytime sleepiness, including insufficient sleep, medications, certain medical conditions and sleep disorders.
Sleep apnea is one possibility. Repeated disruptions to breathing can fragment sleep, leaving you tired even when you believe you’ve slept through the night.
It’s also worth distinguishing between fatigue and sleepiness. Fatigue can feel like a lack of energy, while sleepiness is the feeling that you could actually fall asleep.
If daytime sleepiness is persistent or affecting your ability to function, don’t ignore it. And if you’re struggling to stay awake while driving, don’t drive until it’s safe to do so. It’s time to seek advice from a healthcare professional.
7. You’re Having Trouble Concentrating, Remembering Things or Staying Focused
You walk into a room and forget why you’re there. You reread the same email three times. You lose your train of thought halfway through a conversation.
We’ve all had moments like these. But when they’re happening regularly, poor sleep may be one factor worth considering.
Sleep plays an important role in attention, learning, memory and other aspects of cognitive functioning. When sleep is insufficient or repeatedly disrupted, these functions can be affected.
Of course, concentration problems can have many causes unrelated to sleep, including stress, medications and other health concerns.
But if you’re also feeling tired during the day, waking frequently or struggling to feel rested in the morning, it may be worth looking at your sleep habits and symptoms together.
Could Sleep Apnea Be Affecting Your Sleep?
Any one of these signs can have several possible explanations. But if you’re nodding along to more than one, it may be worth taking a closer look at what’s happening while you sleep.
Obstructive sleep apnea occurs when the upper airway repeatedly becomes blocked or narrowed during sleep, disrupting normal breathing.
Some people experience loud snoring, choking or gasping. Others don’t notice any obvious breathing symptoms themselves. Sometimes, a partner is the first person to notice something unusual.
Other possible signs include:
- Waking with a dry mouth
- Morning headaches
- Frequent nighttime awakenings
- Excessive daytime sleepiness
- Difficulty concentrating
- Feeling tired despite spending enough time in bed
Not everyone with sleep apnea snores loudly, and you don’t have to recognize every symptom for it to be worth investigating.
Recognizing a few of these signs doesn’t automatically mean you have sleep apnea. But if they sound familiar, a healthcare professional can help determine whether further assessment, including a sleep study, may be appropriate.
Want to learn more? Read our article, Can You Have Sleep Apnea If You Don’t Snore?.
What Can You Do If Your Sleep Doesn’t Feel Restful?
Before assuming there’s a medical explanation, take a look at your everyday sleep routine. A few small changes may help you get more consistent rest.
Keep a consistent schedule. Try to go to bed and wake up at approximately the same times each day. Yes, even on weekends, as much as your schedule allows.
Give yourself enough time to sleep. Most adults need at least seven hours of sleep regularly, although individual needs vary. If you’re regularly cutting your night short, start by looking at whether you have enough time set aside for sleep.
Pay attention to caffeine and alcohol. That afternoon coffee or evening drink may be affecting your sleep more than you realize. Consider whether the timing or amount could be contributing to your symptoms.
Make your bedroom comfortable. Aim for a cool, dark and quiet environment. Sometimes, the basics really do matter.
Get regular daytime light and activity. Daylight and physical activity can help support your natural sleep-wake rhythm.
Notice the pattern. Are you waking up several times a night? Struggling to get out of bed? Feeling exhausted by midmorning? Keep track of what you’re experiencing and how often it happens. These details may be useful when discussing your sleep with a healthcare professional.
These habits can help support better sleep, but they’re not a substitute for assessment when symptoms persist. If you’re making changes and still waking up exhausted, it’s worth looking into what else might be going on.
You Don’t Have to Figure Out the Cause Yourself
It’s easy to get used to feeling tired.
You make another coffee, set another alarm, push through your afternoon slump and tell yourself you’ll catch up on sleep this weekend.
But if you’re regularly waking up unrefreshed, struggling to stay awake during the day or noticing several of the signs we’ve covered, it may be time to stop assuming this is just how you feel.
You don’t need to know what’s wrong before asking for help.
The Sleep Therapeutics Virtual Care Team can talk with you about what’s happening with your sleep and help determine whether further assessment, including a sleep study, may be appropriate.
Book a free 15-minute sleep consultation to talk through your concerns and explore what your next step could be.
Schedule Your Free Sleep Consultation
Frequently Asked Questions
Can you get enough sleep but still feel tired?
Yes. Spending enough time in bed doesn’t guarantee that your sleep is restorative. Sleep disruptions, medical conditions, medications and other factors can contribute to feeling tired even after a full night in bed.
What are the signs of poor-quality sleep?
Possible signs include waking frequently, feeling unrefreshed in the morning, daytime sleepiness, difficulty concentrating and regularly waking with a dry mouth or headache. These symptoms can have several causes and don’t necessarily indicate a sleep disorder.
Can sleep apnea make you tired even if you sleep all night?
Yes. Sleep apnea can repeatedly disrupt breathing and fragment sleep. You may not remember waking up, but you can still experience daytime fatigue or sleepiness.
Should I have a sleep study if I’m always tired?
A sleep study may be appropriate if your symptoms suggest a sleep disorder, such as sleep apnea. Persistent fatigue can have many causes, so a healthcare professional can help determine whether a sleep study or another type of assessment makes sense for you. If you would like to speak to a member of our team to see if a sleep study is right for you, book a call.
When should I seek help for poor sleep?
Consider speaking with a healthcare professional if your sleep problems persist, you regularly feel unrefreshed despite allowing enough time for sleep, or daytime sleepiness affects your daily activities.
Sleep well. Live well.
