8 Reasons You Don’t Feel Rested the Next Day (And the Tech to Solve It)

If you’re waking up feeling more tired than when you went to bed, you’re not alone. Many people struggle to feel rested, even after a full night’s sleep. The truth is, it’s not just about how many hours you spend under the covers; it’s about how well your body is actually resting during that time. From sleep apnea to poor sleep quality, a variety of factors can leave you feeling drained and unrefreshed. Fortunately, with the help of modern tech, you can address these sleep challenges head-on. Here are 8 common reasons you don’t feel rested the next day, and the tech that can help you solve them.

1. Sleep Apnea

Reason: If you wake up feeling like you didn’t sleep at all, sleep apnea could be the culprit. This condition causes your breathing to stop and start while you sleep, which disrupts your sleep cycle and reduces oxygen levels, leaving you feeling groggy no matter how many hours you spend in bed.

• Tech Solution: The Derila Sleep Apnea Pillow helps prevent airway obstruction by providing a comfortable, supportive angle for your head and neck. It promotes better breathing during sleep and works alongside CPAP machines for a more restful night. Additionally, devices like CPAP machines or Smart Nora can monitor and manage breathing during sleep to ensure uninterrupted rest.

2. Poor Sleep Quality, Not Quantity

Reason: Simply spending enough time in bed doesn’t guarantee restorative sleep. If you’re waking up multiple times or spending too much time in light sleep stages, your body won’t have the chance to fully rest and recover.

• Tech Solution: Sleep trackers like the Oura Ring or Fitbit monitor your sleep cycles and give detailed insights into your sleep quality, helping you make adjustments. Devices like the Philips Somneo light therapy can improve your wake-up experience, allowing you to feel more refreshed.

3. Excessive Screen Time Before Bed

Reason: The blue light from your phone, tablet, or computer can interfere with your melatonin production, making it harder to fall asleep and disrupting your sleep cycle.

• Tech Solution: Apps like F.lux and Night Shift reduce blue light exposure, while blue-light-blocking glasses like TrueDark or Gunnar Optiks offer a more direct solution for protecting your sleep routine.

4. Irregular Sleep Schedule

Reason: Not sticking to a consistent sleep schedule confuses your body’s internal clock, making it more difficult to fall asleep and wake up feeling refreshed.

• Tech Solution: Use apps like Sleep Cycle or Pillow to help you establish and stick to a regular sleep routine. Smart alarms can also wake you during lighter sleep phases to prevent grogginess in the morning.

5. Stress and Anxiety

Reason: Stress can keep your mind racing long after your head hits the pillow, making it tough to fall into a deep, restorative sleep.

• Tech Solution: Meditation apps such as Calm or Headspace can guide you through relaxation exercises. Wearables like the Muse Headband provide biofeedback and help you practice mindfulness techniques that improve your ability to relax before bed.

6. Lack of Physical Activity

Reason: Sitting at a desk all day can make it harder to achieve deep sleep stages. Physical activity promotes better circulation and can help you fall into a deeper sleep.

• Tech Solution: Fitness trackers like the Apple Watch or Garmin Vivosmart can track your daily activity levels, motivating you to get moving. Apps like Nike Training Club and Peloton offer easy-to-follow exercise routines that improve overall sleep quality.

7. Caffeine or Alcohol Consumption

Reason: Caffeine stays in your system for hours, preventing you from entering the deep sleep stages. Alcohol may help you fall asleep, but it disrupts your sleep later in the night.

• Tech Solution: SleepScore and other sleep tracking apps can give insights into how your caffeine or alcohol consumption affects your sleep. Tools like Whoop Strap offer real-time data on how different substances impact your rest and recovery.

8. Poor Sleep Environment

Reason: An uncomfortable mattress or the wrong bedroom temperature can prevent you from achieving restful, deep sleep.

Tech Solution: Smart mattresses like Eight Sleep or Sleep Number adjust their temperature to optimize comfort. Products like the ChiliPad cooling mattress pad ensure you stay comfortable throughout the night, allowing for better rest.