Why you wake up tired: Expert insights and solutions

If you sleep eight hours most nights but still wake up tired, you may want to look at what’s making you feel so fatigued. Non-restorative sleep, according to sleep experts, is persistently feeling unrefreshed upon awakening, despite having slept the recommended number of hours. 

We explore 10 reasons why you might be waking up tired every morning and share solutions to improve the quality of your sleep.

Going to bed at different times each night can disrupt your circadian rhythm, which is your body’s natural internal clock, so your body doesn’t know when it’s time to sleep. 

Solution: Our body clocks love consistency. Try to maintain a consistent sleep schedule of going to bed and waking up at the same time every day, even on the weekends. 

You are finding it difficult to switch off and sleep at night, because you end up not putting aside enough time to relax and unwind before bed. 
 

Solution: Create a wind-down routine by relaxing at least thirty minutes before bedtime. This helps your mind and body recognise that it’s bedtime. Whether it’s taking a warm shower or long bath, reading a book, or doing some light stretches.

Your bedroom should be your sleep sanctuary. Factors like excessive noise, uncomfortable bedding, street lighting, or the incorrect room temperature can all interfere with the deep sleep your body needs to feel rested. 

Solution: A cool, dark, quiet bedroom is best when it comes to getting a comfortable night’s sleep. Consider black-out curtains or an eye mask to block out any light, and earplugs or white noise to help drown out any distractions. And when it comes to bedding, a medium-firm mattress is what is recommended by sleep experts.

If you don’t get enough physical activity during the day, your body might have trouble falling into a restful sleep cycle, leading to you waking up tired.

Solution: Regular exercise can help promote restful sleep. It is important that you get at least 30 minutes of moderate exercise most days of the week. Avoid any strenuous exercise close to bedtime though, to give yourself enough time to cool down and relax before sleeping.

Getting out of bed to go to the bathroom during the night, also called nocturia, can cause you to wake up tired in the morning. 

Solution: Avoid drinking liquids for at least two hours before bedtime to prevent frequent night-time trips to the bathroom. 

Caffeine is a natural stimulant that promotes alertness. It can be found in coffee, certain teas, chocolate and soft drinks.  

Solution: Avoid having caffeine three to seven hours before bed.

Alcohol increases the number of times you wake up once the relaxing effect wears off, and can disrupt your sleep patterns, preventing deeper stages of sleep.  

Solution: Avoid consuming alcohol close to bedtime.

The blue light emitted by your smartphone, tablet, computer, and TV can interfere with your body’s natural sleep cycle. Blue light suppresses the secretion of melatonin, a hormone that helps regulate your body’s sleep-wake cycle. This makes it harder for you to get good quality sleep, leaving you feeling tired the next morning. 

Solution: Make your bedroom a “no phone zone”, or limit screen time one hour before bedtime. Instead, try reading a book or listening to some relaxing music. Also, you could consider investing in blue light blocking glasses, especially if you use a device at night.

Eating a large meal or heavy and rich foods close to bedtime can keep you up at night and make you feel tired in the morning.  

Solution: Avoid heavy foods for at least three hours before going to bed. If you’re feeling a little hungry before sleeping, opt for light snacks like nuts or yoghurt. 

Long or late-day naps can disrupt your sleep schedule. If you excessively nap, especially in the late afternoon, your body doesn’t feel the need to rest fully at night, causing you to wake up tired.  

Solution: A short nap in the afternoon, ideally between 20 to 30 minutes, can help you to feel refreshed. But avoid napping too late in the day.

If you continue to wake up tired despite addressing your sleep hygiene and lifestyle factors, then you may have a sleep disorder or other underlying medical condition, and you should consult your doctor.