Ask the Sleep Doc
As answered by our issue reviewers. Lourdes DelRosso, MD
Melissa C. Lipford, MD
Robert J. Thomas, MD
Rochelle Zak, MD
32 | Autumn 2021 | Daytime Sleepiness
Q: What should I do if I am still tired after sleeping the recommended hours of sleep? Dr. DelRosso: The recommended amount of sleep per age group is determined by taking the average of the sleep requirements of the general population. In this sense some people may require a little longer sleep. You may try to go to bed a little earlier or try to sleep in and see how you feel. If you still feel tired and have a bed partner, ask if there are any symptoms that are disrupting the quality of your sleep, such as snoring, leg kicking, or grinding your teeth. A visit with a sleep specialist may be recommended. Dr. Lipford: Most adults need 7-8 hours of sleep nightly to feel rested. If you still feel tired despite getting the recommended number of hours of sleep, it could mean there is a
problem with the quality of your sleep. Some steps that can improve sleep quality include avoiding alcohol and caffeine late in the day, avoiding digital devices before bedtime, and sticking to a regular sleep/wake schedule all days of the week. If you are still tired despite these suggestions, check in with your doctor. Your doctor can evaluate you for sleep disorders that can disrupt sleep and prevent you from getting deep, restful sleep. Your doctor can also screen you for other medical disorders that may result in daytime tiredness. Dr. Zak: As wonderful as it is to have a recommended number of hours of sleep, it does not apply universally and is only a guide. You need the amount of sleep you need to feel rested so if you are tired during the day, do try to increase your total sleep time–either at night or by adding
