Many people have experienced the frustration of waking up feeling as tired as if they had not slept at all, despite getting a full eight hours of sleep. This phenomenon, known as unrefreshing sleep or non-restorative sleep, can leave individuals feeling fatigued and drained. According to Thomas Roth, founder of the Sleep Disorders and Research Center at Henry Ford Health in Michigan, those affected often report feeling “just as tired as they were before they went to sleep.”
What is Unrefreshing Sleep?
Unlike insomnia, where individuals struggle to fall or stay asleep, those experiencing unrefreshing sleep may fall asleep quickly and remain undisturbed throughout the night yet still awaken feeling fatigued. Dr. Sonja Schuetz, a neurologist specializing in sleep medicine at University of Michigan Health, explains that sufferers often feel as if “no matter how long I sleep, I wake up and feel like a truck ran over me.”
Causes of Unrefreshing Sleep
Unrefreshing sleep can be symptomatic of various medical conditions, including restless leg syndrome, fibromyalgia, myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), and Long COVID. Additionally, some treatable sleep disorders—such as hypersomnia, sleep apnea, and narcolepsy—can also result in excessive daytime fatigue, even for those who have had ample sleep. Dr. Lucinda Bateman, founder of the Bateman Horne Center in Utah, emphasizes the importance of a medical evaluation if sleep consistently feels unrefreshing to rule out underlying conditions.
However, some individuals experience unrefreshing sleep without any identifiable medical issues. Researchers are still investigating the causes, but it appears that the problem often stems from insufficient deep, restorative rest. Schuetz notes that during a typical night, a person cycles through four to six sleep stages, with deep sleep occurring later in each cycle. “There’s a certain amount of deep sleep that is required for good sleep quality,” she says. Those with unrefreshing sleep may not achieve enough deep sleep, resulting in daytime fatigue despite adequate hours spent in bed.
Addressing Unrefreshing Sleep
If you find yourself waking up feeling unrefreshed, it may be worthwhile to explore possible underlying medical conditions with a healthcare professional. Additionally, improving sleep hygiene—such as maintaining a regular sleep schedule, creating a comfortable sleep environment, and managing stress—can contribute to better sleep quality. Understanding the nuances of unrefreshing sleep is essential for those seeking a more restful night and revitalized mornings.