Time in bed and restorative sleep are not always the same thing.
An irregular schedule, repeated awakenings, medicines, stress, or a health condition can contribute to feeling unrefreshed. A vivid dream by itself does not identify the cause. Keep a simple record of sleep and wake times, awakenings, and daytime sleepiness. Persistent symptoms deserve a conversation with a healthcare professional; mention gasping, loud snoring, or observed breathing pauses. A comfortable room can help you rest, but a mattress or sleep app should not replace assessment of possible breathing problems.
General information; not a diagnosis or a substitute for professional advice.
What is CBT-I, and who is it for?
Cognitive behavioral therapy for insomnia addresses patterns of thinking and behavior that keep insomnia going. It is commonly recommended as the first treatment for chronic insomnia. It is more than a collection of sleep tips, and it is not a general treatment for dream themes. Ask a qualified professional whether an in-person or digital program fits your needs.