Despite getting seven or eight hours of sleep, are you still exhausted? It's for you.
Your alarm has just sounded. Ugh. You moan and press "snooze" a few more times before finally dragging yourself out of bed because you are still exhausted. Even though you could have slept more, you calculate that you have actually had enough sleep. Maybe you've even tried to get to bed earlier but are disappointed that you haven't noticed any results yet. How come?
Your sleep may not have been as restful as you believe. It was "junk sleep," or sleep that wasn't long enough or good enough to energize your body and mind. Perhaps you slept for the full eight hours, but it wasn't restorative sleep, or you woke up frequently during the night.
On TikTok, the term "junk sleep" has received over 36 million views, but if you've never heard of it, how can you tell if you're experiencing it, what causes it, and how to get rid of it?
Understanding "Junk Sleep" and Identifying It
For many of us, feeling exhausted when we awaken is expected. It makes sense that we need some time to get going, as well as a few cups of coffee. But when does insufficient sleep become a problem that needs to be solved?
You doubt your ability to function and whether you even slept at all.
If you've ever woken up and wondered if you really did go to sleep, you understand what we're getting at.
According to Kristen Casey, a clinical psychologist with a license and an expert on insomnia, "you might wake up feeling like you didn't even sleep." "You feel sleep deprived, drowsy, or agitated when you awaken. We cannot recover from this type of sleep, and it makes it difficult for us to function the following day.
In other words, it's not just your standard desire to sleep for longer periods of time because your bed is so comfortable.
You're not feeling great physically, mentally, or emotionally.
You are having difficulty functioning. According to Phil Lawlor, a sleep expert at the mattress company Dormeo, you might experience increased anxiety, depression, forgetfulness, irritability, or other negative emotions. Over time, you might observe that you get sick more frequently, have chronic pain, digestive or cardiovascular problems, or feel extraordinarily exhausted.
You might also observe alterations in your eating habits. A certified sleep expert with a focus on insomnia and a consultant at Mattressive, Nicole Eichelberger said, "Another less-known symptom is that you may eat more than usual." This is due to the fact that sleep deprivation, even for one night, raises levels of ghrelin, also known as the "hunger hormone.”
You don't really think that sleep hygiene and getting enough sleep are important.
Because thoughts have an impact on how we feel, act, and experience the world—including the world of sleep, as Casey puts it—she enjoys assisting people in exploring their perspectives on sleep. For instance, if you don't value sleep, you might not prioritize your bedtime routine or give much thought to getting up at the same time every day.
This viewpoint does not necessarily state, "I detest sleep and sleep is irrelevant." It can appear more subdued or involve "revenge bedtime procrastination," such as purposefully delaying going to sleep in order to have more free time. (Comprehensible, but ineffective!)
As a result, Casey continued, you might not follow good sleep hygiene practices like including a relaxing buffer before bed.
How to Avoid "Junk Sleep" and What Leads to It
Junk sleep can be caused by a variety of factors, some of which are more within our control than others. Here’s what to know and what you can do:
Environmental Elements
Casey listed a number of noises that might prevent you from falling asleep soundly throughout the night, including pets, children waking up.
She stated that we can also feel other environmental factors, such as being too hot or cold, sleeping on an uncomfortable mattress, experiencing physical discomfort, falling ill, or being exposed to excessive light.
Our feelings are included in the "feeling" aspects. Many people find it difficult to fall asleep when they are agitated or dejected, said Eichelberger. Poor self-esteem, guilt, anger, or a general feeling of hopelessness are just a few of the causes of this. (After all, Taylor Swift's album "Midnights" wouldn't exist if feelings weren't a factor.)
Adjust what you can as a solution. Examples include investing in a soft mattress topper, turning up the air conditioning, putting up blackout curtains, taking Tums to treat acid reflux, ensuring that you eat enough to avoid waking up hungry, donning earplugs, and moving stressful items, like your laptop from work, to another room.
Behavioral Elements
These factors, like scrolling through your phone or watching a late-night movie, are more within your control. The Sleep Foundation advises putting your phone away an hour before bedtime.
Even though scrolling through social media or watching television gives you something to do, Casey explained that your brain is still responding to the stimuli whether you're aware of it or not. In addition to making it difficult to fall or stay asleep, this can also result in restless sleep.
Phones disrupt your sleep cycle because the bright blue light emitted from LED screens on electronic devices is a sleep disruptor that tricks your brain into believing that it is still daytime, preventing you from feeling sleepy when it is time to close your eyes, according to Lawlor.
In addition, Casey says that it's not a good idea to use drugs or alcohol in particular. Depending on how much you drink, according to the Sleep Foundation, alcohol can reduce the quality of your sleep by 9 to more than 39%. Drugs and alcohol can also keep you up at night by causing nightmares.
The solution
We're considering some of the same remedies for behavioral causes. What are some things you do before bed that aren't so great, and what would be a better, more practical option? That might entail having decaf coffee, reading between watching reruns and going to bed, taking a warm bath, or using the restroom before turning in.
Lawlor advised switching to night mode on your phone if you plan to use it in bed. He claimed that it dims the brightness and lessens the emission of blue light. This is a much better alternative than not using your phone at all. Click Settings > Display & Brightness > Night Shift on an iPhone. Turn on or off the dark theme by selecting Settings > Display on an Android device.
Do you still have a bad morning? You might want to consult a specialist. Always remember to contact your doctor if you think you may be suffering from insomnia or another sleep disorder, Casey advised.
While there are some things we can do to address this, we cannot fully resolve it. Be patient with yourself, Casey advised, as some of these things may be beyond our control. Accept your frustrations and try your best to fall asleep without passing judgment. Even though sleep issues can make you feel helpless, there are still some options available to you.
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