Still Tired After 8 Hours? These 5 Practical, Low-Effort Experiments Might Fix Your Sleep Quality, Hormone Levels, and Recovery Abilities
Even with the recommended 7 to 9 hours of sleep, many people still wake up feeling groggy and drained. If getting out of bed feels harder than it should, it might be time to rethink how you’re sleeping—not just how long.
In this guide, we’ll go over some science-backed approaches to sleep optimization that may be better for you than reaching for that over-the-counter sleep supplement again and again.
Contents
About Proper Sleep Protocol
We are all familiar with the morning routine self-help “experts” who stress the importance of having discipline when starting your day. However, what often gets overlooked—and is just as important—is your evening routine. What you do in the hours leading up to bedtime can have a substantial impact on your sleep quality and how you feel and perform the next day.
Every person is different, and therefore, the amount of sleep they need, as well as how they should prepare for sleep, will vary. With that in mind, here are five simple, science-backed habits you can add to your routine to improve your sleep and wake up feeling more refreshed and energized:
1. Cooling Your Sleep Environment
Our core body temperature naturally rises and falls throughout the day, and these changes are closely linked to how alert or drowsy we feel.
To be able to fall asleep, our core body temperature must fall to a certain degree. Research shows that the ideal sleep environment temperature is between 19–21°C (66.2–69.8°F). (1) To cool your sleep environment, we recommend trying out the following methods:
- Setting the thermostat to the lower end of the recommended range.
- Using breathable sheets and lightweight bedding.
- Investing in cooling mattress toppers or pads if you or your environment tends to run hot.
2. Utilize Blue Light Screen Protection\
Late-night phone scrolling could have a bigger impact on your sleep quality than you realize. Computers, tablets, TVs, and cell phones emit blue light, which inhibits the production of melatonin, the hormone largely responsible for telling your body it is time to prepare for sleep. (2)
To minimize this effect, start reducing blue light exposure in the late afternoon, around 4 to 6 PM. You can enable “night mode” or blue light filters on your devices, which shift the screen colors to warmer tones, or wear blue-light glasses that block exposure that can disrupt your circadian rhythm.
However, the best approach is to avoid screens altogether in the evening. Instead, try unwinding with a good book or another calming activity to help you relax before bedtime.
3. Sleep in a Pitch-Black Room
Exposure to any light during sleep, whether from screens, streetlights, or electronic devices, can interfere with your body’s production of melatonin and disrupt your sleep cycle. (3) If your room is too bright at night, consider the following tips:
- Putting up blackout curtains or shades to block outside light.
- Removing or covering electronic devices that emit light.
- Using a sleep mask.
4. Reduce Alcohol Intake
While alcohol might make you sleepy, it actually disrupts your sleep cycle and significantly lowers overall sleep quality.
Alcohol can initially lower the stress hormone cortisol, making it easier to fall asleep, but this often causes a rebound effect where cortisol levels return higher and stronger, causing you to either wake up during the night or not sleep deeply enough to feel rested in the morning. (4)
Instead of turning to alcohol to help you sleep, try incorporating the following healthier alternatives:
- Try natural supplements that have been shown to help promote relaxation, such as magnesium and L-theanine.
- Drink a warm cup of non-caffeinated tea.
- Do light stretching or activity, such as yoga, in the hours leading up to bed to trigger the release of endorphins. But don’t overdo it—strenuous activity can increase cortisol levels, which can end up disrupting your sleep.
You do not need to completely cut all alcohol out of your diet, but if you are someone who struggles with sleep quality, reducing your intake can make a major difference. The key is finding natural, healthier ways to help you unwind instead.
5. Take a Home Sleep Test to Rule Out Sleep Apnea
Many people unknowingly live with a condition known as sleep apnea, which can be destructive to the quality of their sleep.
This can cause your breathing to stop and start repeatedly while you’re asleep. Each disruption jolts the body partially awake, preventing you from reaching deep, restorative sleep. (5)
Warning signs of sleep apnea can include loud snoring, gasping or choking during sleep, and daytime drowsiness. A home sleep test typically involves wearing a small, easy-to-use device overnight that monitors your breathing patterns, oxygen levels, heart rate, and sometimes airflow, to detect any pauses or disruptions in your sleep.
If diagnosed, treatment can be life-changing, not just for energy levels, but also for cardiovascular health, metabolism, and longevity.
Why Sleep Quality Matters More than Just Quantity
Eight hours in bed is not always enough. What matters is how much of that time your brain spends in restorative stages like deep sleep and REM sleep. (6)
Fragmented or shallow sleep leaves you just as tired as shorter sleep, and over time, it can contribute to metabolic issues, weakened immunity, and faster cognitive decline.
By improving your sleep environment, managing light exposure, reducing alcohol intake, and addressing sleep apnea, you can tackle the most common factors that leave people feeling exhausted even after what seems like a full night’s rest.
The TribecaMed Approach to Better Sleep
Sleep is the foundation for energy, focus, hormonal balance, and longevity. At TribecaMed in Miami Beach, Dr. Jason Shapiro and his team help patients uncover hidden barriers to restorative sleep and build personalized strategies that go beyond generic advice.
Whether it is addressing sleep apnea, balancing hormones, or building a tailored recovery plan, their goal is to help you wake up rested and ready to thrive.
If you are ready to improve your sleep and reclaim your mornings, call TribecaMed at (305) 763-8832 or request an in-person or virtual consultation online.
FAQ
Why do I still feel tired after eight or more hours of sleep?
Sleep quality matters as much as quantity. Light, temperature, lifestyle habits, or undiagnosed conditions like sleep apnea can prevent deep sleep, leaving you unrefreshed. If you’re still feeling tired after getting enough sleep and it’s starting to affect your quality of life, it’s worth looking into natural sleep methods or potentially consulting with a specialist.
What is the ideal bedroom temperature for sleep?
Research suggests 66 to 70 degrees Fahrenheit is the optimal temperature for a sleeping environment. However, this might vary depending on the individual. If you feel like your room gets too warm at night, try lowering the thermostat, turning on a fan, or using cooling mattress toppers and linens.
Do blue light glasses actually work?
Blue light glasses help filter the specific wavelengths of light emitted by screens that can suppress melatonin production. When used alongside screen filters and dimmed lighting, they can potentially improve your ability to fall and stay asleep. However, the most effective approach is to avoid screens altogether before bedtime.
Can alcohol ever help with sleep?
Alcohol might make you feel sleepy and help you fall asleep faster, but it usually worsens overall sleep quality. The rebound increase in cortisol and disruption of REM sleep mean that, overall, alcohol has a negative impact on how restorative your sleep is.
How do I know if I might have sleep apnea?
If you snore loudly, gasp during sleep, or feel exhausted despite long nights in bed, you should consider an at-home sleep test. It is a simple way to rule out a common but serious cause of fatigue, or figure out if you should go and get an official diagnosis.
References
- Harding EC, Franks NP, Wisden W. The Temperature Dependence of Sleep. Frontiers in Neuroscience. 2019;13(31105512). doi:https://doi.org/10.3389/fnins.2019.00336
- Silvani MI, Werder R, Perret C. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology. 2022;13(943108). doi:https://doi.org/10.3389/fphys.2022.943108
- Cho CH, Yoon HK, Kang SG, Kim L, Lee EI, Lee HJ. Impact of Exposure to Dim Light at Night on Sleep in Female and Comparison with Male Subjects. Psychiatry Investigation. 2018;15(5):520-530. doi:https://doi.org/10.30773/pi.2018.03.17
- Badrick E, Bobak M, Britton A, Kirschbaum C, Marmot M, Kumari M. The Relationship between Alcohol Consumption and Cortisol Secretion in an Aging Cohort. The Journal of Clinical Endocrinology & Metabolism. 2008;93(3):750-757. doi:https://doi.org/10.1210/jc.2007-0737
- Cumpston E, Chen P. Sleep Apnea Syndrome. PubMed. Published 2022. https://www.ncbi.nlm.nih.gov/books/NBK564431/
- Feriante J, Araujo JF. Physiology, REM Sleep. PubMed. Published 2020. https://www.ncbi.nlm.nih.gov/books/NBK531454/