Getting the recommended eight hours of sleep does not always guarantee waking up refreshed, according to psychotherapist Dr. Chandni Tugnait, who says the quality of sleep is often more important than the number of hours spent in bed. She explains that persistent anxiety can prevent the body and mind from entering truly restorative sleep, leaving people feeling exhausted even after what appears to be a full night's rest. Dr. Tugnait notes that many people assume fatigue is simply the result of insufficient sleep, but the underlying issue is often related to how well the body recovers during the night.

“Sleep isn't just about the hours, but also about what your body and mind are doing during them,” she explained. According to her, anxiety can keep the nervous system in a constant state of low-level alertness, making it difficult for the body to fully relax even while a person is asleep. When the nervous system remains activated, the body continues operating in a heightened state of vigilance. Although a person may be unconscious, the brain can continue monitoring for perceived threats, reducing the amount of deep, restorative sleep achieved during the night. As a result, individuals may wake up feeling as though they never truly rested, despite spending enough time in bed.

Dr. Tugnait also said anxiety often continues to affect the mind during sleep. It may manifest as vivid dreams, disturbing nightmares, frequent awakenings or a lingering sense of unease upon waking. While these interruptions may not always be remembered, they can disrupt the deeper stages of sleep that are essential for physical recovery, memory consolidation and emotional regulation. Repeated disturbances can leave a person feeling mentally foggy, physically tired and emotionally drained throughout the day. Health experts explain that sleep consists of multiple stages, including light sleep, deep sleep and rapid eye movement (REM) sleep.

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Deep sleep plays a crucial role in repairing muscles, strengthening the immune system and restoring energy, while REM sleep supports learning, memory and emotional processing. Anxiety and chronic stress can reduce the amount of time spent in these restorative stages, even if the total duration of sleep appears adequate. Other lifestyle factors can also contribute to poor sleep quality. Excessive screen time before bed, irregular sleep schedules, high caffeine intake, alcohol consumption, late-night heavy meals and certain medical conditions can all interfere with healthy sleep patterns.

Mental health conditions such as anxiety and depression are also closely associated with disrupted sleep, creating a cycle in which poor sleep worsens emotional well-being and vice versa. To improve sleep quality, experts recommend maintaining a consistent bedtime and wake-up routine, limiting caffeine and alcohol in the evening, reducing screen exposure before sleep and creating a quiet, comfortable sleeping environment. Relaxation techniques such as deep breathing exercises, meditation, gentle stretching or reading a book may also help calm the nervous system before bedtime.

Regular physical activity during the day can further promote better sleep, although vigorous exercise close to bedtime may have the opposite effect. If feelings of exhaustion persist despite regularly getting seven to nine hours of sleep, healthcare professionals advise seeking medical evaluation. Persistent fatigue may indicate an underlying sleep disorder, mental health condition or medical issue that requires treatment. Addressing both sleep habits and emotional well-being can help improve sleep quality, allowing the body and mind to recover more effectively and making it easier to wake up feeling genuinely rested.

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