There is something so satisfyingly smug about sleeping well. Every night, the second my head hits the pillow, I’m out cold for the next seven or so hours. I rarely struggle to drift off and I don’t wake up in the night.
But every morning for the past two decades (and probably before that too), I have felt tired. My limbs regularly feel like they are made of lead and I struggle to roll out of bed until 30 minutes of snoozing.
After countless blood tests, chats with my doctor and at least 1,000 magnesium tablets consumed, I realised where I was going wrong: I’m just really tired. Over-tired, over-busy and not averaging enough sleep, even when I think I am. And there were some key signs that I was sleep deprived that I completely missed.
Think you may be in the same boat? Omar El-Gohary, superintendent pharmacist at online pharmacy, IQ Doctor shares exactly what we should be looking out for…
1. You feel tired despite spending plenty of time in bed
You look at the clock first thing and you’ve been out cold for eight hours. But have you?
Actually, sleeping for seven or eight hours doesn’t always mean you’re getting restorative sleep, El-Gohary explains. “Conditions such as sleep apnoea can repeatedly interrupt sleep throughout the night without you remembering waking up.”
2. You need multiple coffees just to function
Have you ever considered installing a coffee machine on your night stand to get that first hit of coffee even earlier? If so, we have that in common.
El-Gohary says: “If you rely on caffeine from the moment you wake up simply to feel normal, your body may be compensating for poor-quality sleep rather than a lack of motivation.”
3. You struggle to concentrate
You know there’s something really important that your boss just asked of you… But you haven’t a clue what it was.
Persistent brain fog, forgetfulness and reduced focus are all common signs that your brain hasn’t had enough quality rest.
4. You become irritable more easily
Perhaps you find yourself snapping at your partner, your kids, even the dog. This happens because lack of sleep affects emotional regulation.
“This can make everyday frustrations feel much bigger than they normally would,” El-Gohary explains.
5. You could fall asleep almost anywhere
If you’re falling asleep on the subway, when you’re out for dinner… Even at the wheel of the car (when parked up, of course). This is a pretty clear sign you’re not getting great quality sleep (or enough of it). El-Gohary says it may indicate your body is trying to recover from ongoing sleep deprivation.
So what can I do about it?
If the above all sounds very familiar, El-Gohary suggests really figuring out your sleep schedule and sticking to it. This means going to bed and waking up at roughly the same time every day helps regulate your body’s internal clock.
You could also set yourself a ‘screen curfew’. “Try putting your phone, tablet or laptop away at least an hour before bed,” El-Gohary says. “Reducing evening screen time can help your brain naturally prepare for sleep.”
And if you’re still perpetually tired, don’t ignore it. “If you regularly wake up exhausted despite getting enough hours in bed, or fall asleep almost instantly every night, speak to a healthcare professional,” El-Gohary advises.
