Have you had a full night's sleep yet still awoke tired and worn out?

That is because 8 hours of sleep is not enough to get a "good sleep". Dr. Christopher Magee, Deputy Director at the Centre for Health Initiatives, tells The Huffington Post Australia that a person had a good sleep when he or she feels rested and energized upon waking up. On the other hand, poor sleep can cause undue sleepiness and low energy during the day.

According to Magee, regular awakenings during the night limit the amount of time people spend in deeper sleep. Fragmented sleep chips in to feelings of laziness and fatigue in the morning. Dr. Magee suggests that lifestyle is a key factor in getting a good sleep and not having to sluggishly wake up in the morning even after 8 hours of sleep.

Dr. Magee enumerated a number of lifestyle reasons why we get poor sleep instead:

• Consumption of alcohol - Ironically, some people deliberately drink to get some doze but actually it just induces sleep only to be waking up later in the night
• Irregular bedtimes and wake times - These affect our biological regulation of sleep
• Shift work
• Jet lag
• Unhealthy diet
• Emotional problems - Stress and anxiety mess up the quality and amount of sleep
• Sleep disorders - insomnia, sleep apnoea, restless leg syndrome

Magee encourages people to make small changes to our lifestyles as they may have big impact in the quality of sleep. One can start with what time he or she gets his or her cup of coffee or when he or she turns the television on.

Some changes one can make to improve quality of sleep:

• Regular physical activity - May it be full workout in the gym or simply household chores, it can help you get a good sleep.
• Minimal consumption of alcohol near bedtime
• Regulated consumption of caffeine
• Limited gadget-time near bedtime
• Healthy diet

Occasional night of poor sleep is quite normal and should not make one worry a lot. You can get the sleep you need by following these tips from Health and Fitness Cheat Sheet. However if sleep problems continue over a long period of time and affect one's daily functioning, it would be better to see a health professional for counselling.