6 Signs That You Are Not Getting Adequate Rest

Hey you, did I just catch you rubbing your eyes for the fifth time this morning and pretending that this fourth shot of espresso is just your love for caffeine? Don’t play these games with me. You are genuinely tired, it’s not just “Monday morning blues.” We are definitely talking soul-deep, brain-buffering, emotional-lag kind of tired. The kind of tiredness only sleep can fix.  Yes I know, you haven’t really slept well.

I, Zie, strongly believe that sleep is a necessity and not an indulgence (strongly rebutting Mary Shelley… just kidding, she was talking about grief, not REM cycles, FR). Just like hydration, therapy, or that one banger playlist that carries you through emotional rollercoasters, rest is very, very important. So, here are six signs your body’s been dropping to let you know that you’re not getting adequate sleep:

1. Your Brain Is Taking Forever To Load

Struggling to stay focused? Of course you are. Sleep is the cornerstone of concentration.
If you forget simple things like where you left your keysor, worse, have a mini heart attack thinking you lost your phone while still holding it, that is your brain waving a white flag. Sleep is when your mind files memories, clears out mental junk, and gives you the emotional clarity you did not know you needed. Without it, you are basically running on dial-up in a 5G world.

Zies’ advice: Both REM sleep and Non-Sleep Deep Rest (NSDR) are essential. Think of NSDR as your brain’s power-saving mode. It mimics sleep-like brain activity and offers many similar benefits, like restoring dopamine and improving focus, without putting you fully to sleep or messing with your nighttime routine. Even a 10-minute NSDR session can leave you feeling recharged. And if you can sneak in a 20–25 minute power nap? You’ll feel like you just hit a mental refresh button.

2. You Wake Up More Tired Than You Went to Bed.

If you wake up groggy despite clocking 6+ hours of sleep, that is not real rest, and deep down, you know it. According to theIKEA Sleep Report 2025, 71% of Indians believe they have slept well, but the reality? Their sleep quality does not match up.
Things that can compromise your sleep? Doom-scrolling Instagram till 2 AM, stress-dreaming about unread emails, or lying awake waiting for a text from that red flag you keep thinking “I can fix him” about. (You cannot fix him, but you can fix your sleep schedule.)

Because good rest is not just about how long you sleep – it is about how well you sleep.

One of the biggest reasons your sleep feels broken? Blue light, especially from screens. It delays melatonin production, making it harder for your brain to shut off, even when your body is begging for rest.

In an episode of the Huberman Lab podcast, Dr. Andrew Huberman speaks with Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institutes of Mental Health (NIMH). Dr. Hattar explains that exposure to bright light, especially blue light and UVB, can lower dopamine levels, increase stress and depressive symptoms, and suppress melatonin. That glowing screen? It is messing with your mood and your sleep.

Zies’ advice: If you want to protect your circadian rhythm (internal clock) and get better sleep, start by controlling your blue light exposure. Dim the lights, switch to warm-tone night modes, and give your brain a break from screens at least an hour before bed.  I am very particular about this one habit.

3. Your Mood Swings Have Become Your Personality

Feeling irritated, anxious, or unusually emotional? Poor rest messes with your hormones, and that throws your emotions into chaos. It’s not just life being hard. It could be that you really need a nap.
Zies’ advice: When your REM sleep is disrupted, your cognitive abilities take a hit, irritability kicks in, and suddenly, a minor inconvenience feels like a full-blown crisis. Sound familiar? That is emotional instability knocking, courtesy of poor sleep. Research proves that sleep and emotional regulation have a very intricate relationship (source). Start improving your relationship with sleep. Prioritize REM sleep, and you will wake up less chaotic, more centered, and feeling like the main character you are. 

4.  Caffeine Is The Main Character In Your Life

If you are dependent on coffee just to function or still feel dead-eyed after it, that is a red flag. Your body is compensating for a lack of rest with stimulants, which can mess up your sleep cycle even more.

Zies’ advice: Cut caffeine after 2 p.m. and take hydration super seriously. Your nervous system will thank you. Caffeine is an adenosine antagonist, depriving your body of quality sleep. Irregular sleep habits will completely alter your sleep cycle and that is the beginning to an impending doom….trust me, it is that serious.

Also read – Does Sleep Journaling Help You Sleep Better?

5. Your Skin Is Throwing Shade.

Tired skin is real: dull complexion, breakouts, dark circles… Sleep is when your body goes into repair mode. And no, that overnight overpriced routine will not do all the work alone. 

Zies’ advice: Beauty sleep is not a myth–it is a lifestyle. When you are sleep-deprived, your skin’s protective barrier stops doing its job properly. According to a study published in the Journal of Cosmetics, Dermatological Sciences and Applications (source), lack of sleep increases the risk of transepidermal water loss, leaving your skin dull, dry, and desperate for help. And those dark ditches under your eyes? Yeah, they are just waiting for their big debut. If you want that lit-from-within glow? Start with eight hours of high-quality sleep. It is the cheapest, most effective skincare step you are probably skipping.

6. You Crash at Weird Times.

Napping in meetings? Dozing off at red lights (dangerous, btw)? That is your body forcing rest. It’s like your brain saying, “If you won’t rest willingly, I’ll make you.”

Zies’ advice: Listen before your body has to yell. Try sticking to a consistent sleep schedule–even on weekends (yup. we know it’s tough but try). A proper sleep schedule will improve the quality of your life. 

To create a proper sleep schedule, you must follow the 10:3:2:1 rule: 

No Caffeine: 10 hours before bed

Stop Binge Eating: 3 hours before bed

No More Work: 2 hours before bed

Power Off Your Screens: 1 hour before bed