Getting Your Head Round Sleep Cycles: Why You Still Feel Knackered After 8 Hours
Ever wake up groggy despite a full night’s sleep? This blog post dives into why 8 hours isn’t always enough—especially for remote workers. Learn how disrupted sleep cycles, poor routines, and screen habits may be sabotaging your rest. We look at the science of sleep and share practical tips to reset your rhythm to help you wake up refreshed. Knowing your sleep pattern is top priority, especially if your home is also your office.
Anna
4/11/20252 min read
Tired After 8 Hours of sleep?
Are you one of those who work from home and is blessed with the ability to sleep a full 8 hours a day? As a person who's never managed to, unless being knocked out unconscious, you are worthy of my envy! We would expect you to wake up with that twinkle in your eye, but the reality might be on the contrary. Instead, you're dragging yourself out of bed feeling like you got hit by a lorry (that's truck for my fellow American cousins!). So, what happened? In truth, sleep is more about quality over quantity. If your sleep cycles are out of sync, no amount of time will leave you feeling refreshed. Let's get into the nitty-gritty of sleep cycles.
The Science of Sleep Cycles
You intelligent folk probably know that sleep is broken down into different states rather than one continuous sleep. It occurs in cycles that are roughly 90 minutes each. It flips between non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM). The ideal situation is for you to complete five to six full cycles per night. However, this is often not the case for all of us folk! Life happens, along with distractions!!
The Sleep Cycle Stages:
Light Sleep (N1 & N2) – This is the “drifting off” stage. Your heart rate slows, body temperature drops, and your muscles relax. You’ll spend most of your night here.
Deep Sleep (N3 or Slow-Wave Sleep) – This is the body’s maintenance mode. Tissues repair, hormones are released, and the immune system gets a boost. If you’re woken during this phase, you’ll feel groggy and disoriented.
REM Sleep – This is where the dreaming magic happens. Your brain processes emotions, consolidates memory, and supports mental clarity. REM cycles get longer as the night goes on.
Why You're Waking Up Tired!
Working remotely? These habits might be sabotaging your sleep:
Interrupted Sleep Cycles – Alarms going off mid-REM or deep sleep leave you feeling wrecked.
Poor Sleep Quality – Noise, a bad mattress, or even your partner’s movements could be keeping you from reaching deep sleep.
Inconsistent Sleep Schedule – Irregular bedtimes mess with your circadian rhythm, your body’s internal sleep clock.
Sleep Sabotage – Caffeine, screens, and emotional TV dramas can suppress melatonin and overstimulate your brain.
Undiagnosed Sleep Disorders – Sleep apnoea or chronic insomnia require professional attention.
How to Fix It?
* Wake Up at the Right Time - Try and set your alarm to wake you up at the end of a 90-minute cycle rather than the middle. You might need some kind of sleep-tracking app to work out when. Ideally, waking up naturally is best, so you might want to try a light alarm.
* Sleep at the Same Time Each Night - This is gonna help stabilise your circadian rhythm.
* Set Up a No-Screen Hour Before Bed - If you're planning to set up a sleep-tracking app, do it an hour before you sleep, and no screens afterwards. If you really can't stay away from your screen, wear blue light-blocking glasses. No watching dramas that over-engage your emotions. You could end up not sleeping.
* Setting Up Your Sleep Cave - Invest in a good mattress. It can be expensive, but your body will thank you. Also keep your room cool but, if you live in the UK, this should be easy. As for noise, you can use earplugs, earphones, or headphones. You could also listen to calming music.
Final Thoughts
In the next post, we'll look at how much sleep is enough. Does it really have to be 8 hours?