Why do I wake up tired with no energy?

Chances are, your morning grogginess is just sleep inertia, which is a normal part of the waking process. Your brain typically doesn't instantly wake up after sleeping. It transitions gradually to a wakeful state. During this transition period, you may feel groggy or disoriented.

healthline.com - Waking Up Tired: Exercise, Sleep Environment, Aging, Other Causes

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Share on Pinterest We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. It’s not unusual to wake up feeling a bit groggy. For many people, it’s nothing a cup of coffee or shower can’t fix. But if you regularly wake up tired, especially if you continue to feel fatigued throughout the day, there may be something else going on. Here’s a look at some common causes of waking up tired. Sleep inertia Chances are, your morning grogginess is just sleep inertia, which is a normal part of the waking process. Your brain typically doesn’t instantly wake up after sleeping. It transitions gradually to a wakeful state. During this transition period, you may feel groggy or disoriented. If you aren’t careful, you can easily fall back asleep. Sleep inertia slows down your motor and cognitive skills, which is why it sometimes feels impossible to do anything right after you wake up. Sleep inertia can last anywhere from a few minutes to over an hour, though it typically improves within 15 to 60 minutes . If within the first few hours of falling asleep, you suddenly wake up from a deep sleep and are in a confused state, you may have sleep drunkenness. Also called confusional arousals, sleep drunkenness is a sleep disorder that bypasses the inertia phase. An episode may last for up to 30 to 40 minutes. You may not even remember it occurred when you wake up to start the day. You’re more likely to experience symptoms of sleep inertia or sleep drunkenness when you: don’t get enough sleep

wake up abruptly from a deep sleep

set your alarm for earlier than usual Sleep inertia can also be worsened by shift work sleep disorder, obstructive sleep apnea, and certain types of circadian rhythm sleep disorder. what you can do Sleep inertia is a natural part of waking up, but you can limit its effects by: regularly getting a full night’s sleep

limiting naps to less than 30 minutes

drinking coffee or another caffeinated beverage when you get up If your symptoms persist, visit your primary healthcare provider. They can rule out an underlying sleep disorder. Blue light exposure Blue light is any artificial lighting that emits blue wavelengths, which aren’t necessarily a bad thing. During daylight hours, they can boost alertness and mood. But this isn’t the vibe you’re going for when you’re heading off to bed. Energy-efficient lighting and electronic screens have increased our exposure to blue light, especially after sundown. Blue light, more than other types of light, suppresses the secretion of melatonin, a hormone that helps regulate your body’s circadian rhythm, which is your sleep-wake cycle. This makes it harder for you to get good-quality sleep, which can leave you feeling tired the next morning. what you can do To reduce the impact of blue light on your sleep: Avoid screen time for two or three hours before you go to bed.

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Use dim red lights at night, which don’t have as powerful of a melatonin-suppressing effect on your circadian rhythm.

Expose yourself to a lot of bright light during the day.

Use blue-blocking glasses at night or an app that filters blue light if you have to use electronics at night. Poor sleep environment A poor sleep environment can have a big impact on the quality of your sleep. Mattress problems If your morning fatigue is accompanied by stiffness or aching body parts, your mattress could be to blame. Research shows that a medium-firm mattress is best. The age of your mattress also matters. A small 2009 study found that participants reported better sleep quality and fewer aches and pains in the morning after sleeping on a new mattress. Mattresses are also home to common allergens — such as dust mites, which can cause nighttime sneezing and coughing, especially in people with allergies and asthma. Shop all expert-verified mattresses in our sleep shop to work toward your best snooze possible. What you can do Make sure your mattress isn’t hurting your sleep quality by: replacing your mattress every 9 or 10 years, ideally with a medium-firm mattress using a hypoallergenic mattress cover if you have allergies Too-cold or too-hot bedroom Being too hot or too cold can cause restlessness and make it hard for you to fall or stay asleep. Personal preference should play a role in your bedroom’s temperature, but a cooler room is better when it comes to a comfortable sleep, according to the Cleveland Clinic. If you still have trouble sleeping, warming your feet by wearing socks may help dilate blood vessels and adjust your internal thermostat. A 2007 study shows that adults who wore unheated or heated socks to bed were able to fall asleep faster. Shop all Healthline-approved products for hot sleepers in our sleep shop. what you can do Create the optimal temperature for quality sleep by: keeping your bedroom between 60°F and 67°F (16°C and 19°C) wearing socks to bed or placing a hot water bottle at your feet choosing appropriate sleepwear and bedding for your local climate Loud noises Even if you’re the type of person who can fall asleep with the TV on, noise can still have a big impact on your sleep quality. Reducing background noise can help to increase the amount of deep sleep you get each night and decrease the number of times you wake up during the night. What you can do Even if you can’t get rid of the source of noise, you can try: sleeping with earplugs

using a sound machine, which you can find on Amazon

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Amazon keeping your windows and bedroom door closed

Eating and drinking habits What you consume before bed can keep you up at night and make you feel tired in the morning. Too much caffeine Caffeine is a natural stimulant that promotes alertness. Having too much caffeine during the day or having it too close to bedtime can: make it harder to fall asleep

make it harder to stay asleep

increase the number of times you go to the bathroom overnight Coffee, chocolate, and certain teas and soft drinks all contain caffeine. Caffeine can also be found in certain medications, including some prescription and over-the-counter pain-relieving medications. WHAT YOU CAN DO To keep caffeine from interfering with your sleep: Avoid having caffeine three to seven hours before bed. Limit your intake of coffee or other caffeinated beverages to one or two servings a day. Check medications for caffeine content. Drinking alcohol Alcohol has been shown to have a sedative effect and make you sleepy, but it doesn’t lead to a good sleep. According to the Cleveland Clinic, alcohol increases the number of times you wake up once the relaxing effect wears off and prevents you from getting deep sleep. The more alcohol you consume before bed, the more it disrupts your sleep, increasing your likelihood of waking up tired. what you can do You can prevent alcohol from affecting your sleep by: avoiding drinking alcohol in the evening limiting your alcohol consumption to no more than one drink a day for women and two drinks for men Frequent urination Drinking too much of anything too close to bedtime can make you frequently get up to urinate throughout the night. This can also happen in certain situations if you’re retaining a lot of fluid. Excessive urination at night, also called nocturia, may also be a sign of an underlying medical condition. If you continue to wake up two or more times per night to urinate after limiting how much you drink before bed, speak to your doctor. what you can do You can reduce how often you get up to urinate by: avoiding drinking liquids for at least two hours before bedtime

cutting back on caffeine and alcohol-containing beverages

wearing compression socks during the day if you have swollen ankles and legs or certain states of water retention

healthline.com - Waking Up Tired: Exercise, Sleep Environment, Aging, Other Causes

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