Woman waking up tired after a full night's rest

10 Reasons You Wake Up Tired and What to Do About It

Posted by Snuggle-Pedic

A good night of sleep is supposed to give you physical and mental relaxation. After sleeping for seven to eight hours, you are supposed to wake up feeling invigorated and ready to face the new day. But why do I wake up tired? This is a common question for many people who wake up feeling tired even after seemingly having enough sleep. While waking up tired lowers your productivity, it is increasingly becoming common for adults to wake up feeling groggy and unable to start the day on the right note.

The groggy feeling makes you reluctant to leave your bed, and you have to deal with the concern of how to wake up when tired every morning. What is even worse is that the sleepy feeling does not go away even after taking a shower and a cup of coffee. If this is you, then you need to know what is causing the sleepy feeling and get a solution that works for you. In this article, we will look at the possible causes of fatigue in the morning. We will also discuss ways of overcoming the challenges that lead to poor sleep and guide you on how to stop feeling groggy.

Common Reasons You Wake Up Tired Even When You've Had a Full Nights Rest (7-8 hours)

There are numerous reasons why you are not getting enough rest, even after sleeping well. The reason why you are waking up tired could be medical or simply a poor habit that is affecting the quality of your sleep. Although we may not cover all the reasons why you are waking up tired every morning, here are the most common causes of the groggy feeling.  

Thyroid Disease

Fatigue is a universal symptom of thyroid disease. That means almost everyone suffering from thyroid disease will experience fatigue that does not go away even after hours of sleep. If you are diagnosed with thyroid disease, it means your thyroid hormones are low, and you need a thyroid hormone replacement drug to get you back to normal levels. While the fatigue caused by thyroid disease may not disappear even after taking a shower and a glass of water, you can reduce the symptoms by adopting good sleep habits and taking thyroid hormone replacement drugs that are recommended by your physician. 

Adrenal Fatigue

Although it is not an accepted medical diagnosis, adrenal fatigue is a collection of symptoms caused by adrenal insufficiency. If you suffer from adrenal fatigue, you will often experience morning fatigue among other symptoms. You are most likely to continue to feel fatigued until your doctor identifies what is ailing you and recommends a treatment plan for the condition.

Chronic Fatigue Syndrome

Another condition that is not easily explained is Chronic Fatigue Syndrome. Chronic fatigue syndrome is characterized by extreme fatigue similar to adrenal fatigue and is most common in women. The fatigue lasts for about six months, followed by a few months of remission. Before you are diagnosed with chronic fatigue syndrome, you are likely to go for days with questions like; why am I so tired in the morning or is it normal to wake up tired.  

Sedentary Lifestyle

You may also experience fatigue if you assume a sedentary lifestyle (stay inactive for long hours). Contrary to what most people think, sitting around or spending too many hours in bed may actually make you more tired. If you spend days without physical activity, you are likely to feel tired in the morning or spend the whole day moody. If you continue feeling sleepy even after replacing your blackout curtains, check your lifestyle.


Fatigue is a common symptom of depression. If you are going through depression, you may feel too tired to wake up in the morning. Depression fatigue may also make you too tired for a shower, making you unable to overcome the sleepy feeling. However, if you feel too stressed or suddenly feel like not going to work, it is important to check on what is stressing you. You can also seek help from professionals if you are unable to overcome the depression on your own.


Fatigue is listed as the first symptom of anemia. Anemia is caused by a deficiency of red blood cells, leading to poor circulation of oxygen in the body. If the body cells are not supplied with enough oxygen, you will feel weak and fatigued throughout the day. However, the fatigue is more persistent in the morning, before and after leaving your bed. There are many forms of anemia, but your doctor will diagnose and recommend treatment to help you cope with the fatigue.


Dehydration is a common cause of fatigue. If you do not drink enough water, your body becomes less hydrated. Fatigue is one of the many signs that your body sends to tell you that you need to drink more water. If you are constantly feeling tired in the morning, you can try hydrating to ease the fatigue.

Inconsistent Sleep

A major cause of morning fatigue is inconsistent sleep. Inconsistent sleep means you are not getting at least eight hours of uninterrupted sleep every night. While you may spend eight hours in bed every night, you should ask yourself how many of the eight hours were spent in quality sleep.

Even if the total number of hours you sleep in a day finally adds up to eight hours, it cannot be considered enough if the hours were spread out throughout the day. If you have been feeling tired after waking up, try to improve your quality of sleep and aim for eight hours of continuous sleep.


Insomnia is a sleep disorder that makes it difficult to fall asleep or maintain an uninterrupted sleep pattern. If you suffer from insomnia, you are likely to spend hours tossing and turning in bed without falling asleep. You could even spend the whole night in bed and not fall asleep. If you find it hard to fall asleep, you will most likely wake up feeling groggy. Although you may occasionally experience difficulty falling asleep, you should contact your doctor if the inability to sleep becomes chronic.

However, insomnia is usually not an illness, but a sign that you are stressed or suffering from anxiety. You can, therefore, try to treat insomnia by identifying your stressors and dealing with them. Enhancing the comfort of your bed, sleeping early, avoiding caffeine before bed, and not taking your smartphone to bed may also help you deal with insomnia.  

Chronic Pain

Pain affects your ability to sleep and your quality of sleep. You are, therefore, likely to feel tired in the morning if you did not get enough sleep. If you have been asking yourself, "why am I always tired, even though I get enough sleep?" then it is time to seek treatment for your pain. Treating the chronic pain will help you get enough sleep and reduce the morning fatigue.

Should I go back to Sleep if I Wake up Tired?

Feeling a little groggy when you wake up in the morning may tempt you to get back to bed. However, going back to bed will not reduce the morning fatigue. In fact, you may end up feeling more tired if you spend a couple more hours in bed.

The best thing to do when you feel a little sleepy after waking up in the morning is to drink a glass of water as soon as you get out of bed. As mentioned earlier, dehydration is one of the reasons you feel tired after waking up.

You can also try some yoga and stretch out to fight the night exhaustion. Stretching out your muscles helps to reactivate them after a long night of resting idle. Yoga exercise has also been proved to re-energize your body to overcome the feeling of getting back to bed.

Splash some cold water on your face. Sometimes you may feel too lazy to even take a shower. Before you consider getting back to bed and continue resting, splash some cold water on your face. The cold water will help to shake off the sleepy feeling. If you have to go to work, you can also take a cold shower to help overcome the groggy feeling.

Make sure to eat breakfast. Most people would rather sleep for a few extra minutes and then rush to work than spend time eating breakfast. However, skipping breakfast denies you the energy needed to kick-start your day on a high note. If you are the kind of person that skips breakfast, then phrases like "Can't wake up in the morning always tired" will be common to you when you are requested to take early morning shifts.

You should also check the lighting of your bedroom and avoid making it too dark. Blackout curtains making it extremely difficult to wake up.

What's a Good Amount of Sleep for Me?

The amount of sleep needed by an individual depends on different factors. The main factor, however, is age. Different age groups need different amounts of sleep. Infants, for instance, may need up to seventeen hours of sleep to stay healthy. Preschool kids need between 11 and 14 hours of sleep per day. School-going kids need about nine hours of sleep per day. However, working adults may find seven hours of quality sleep enough.

Why Do I Wake Up Tired Even After Sleeping for Eight Hours? 

Apart from age, other factors like the nature of your work may also affect the amount of sleep needed by your body. You may need more sleep than most people in your age group. If you are groggy after seven hours of sleep, it might be an indication that you need to sleep for more than seven hours. You can try eight hours and see whether you are able to beat the morning fatigue. If eight hours works for you, then stick to eight. However, even as you look for the right amount of sleep, avoid sleeping for more than nine hours.

Ways to Improve Your Quality of Sleep

The quality of sleep affects the way you feel in the morning. If you do not get quality sleep, then you are likely to experience morning fatigue or inability to concentrate on your work. The good thing is that you can improve your quality of sleep and reduce the risk of feeling tired in the morning. Here are some ways of improving the quality of your sleep.

Change Your Bedding/Pillow/Mattress


The quality of your sleep is also affected by your bedding. If you do not have the right pillow or mattress, it will be hard to fall asleep or maintain quality sleep for at least seven hours. Getting a pillow that helps to keep your head in a neutral position will greatly improve your sleeping experience.

Control Your Breathing

Breathing control techniques helps you to improve your quality of sleep by reducing the amount of time needed to fall asleep. The 4-7-8 routine breathing technique can greatly improve the quality of your sleep. Here is how you go about the 4-7-8 routine:

  • Breathe out through your mouth
  • Close your mouth and breathe quietly through your nose to the count of four
  • Hold your breath for a count of seven
  • Breathe out completely through your mouth, making a whooshing sound to a count of eight

Limit Your Before-bed Screen Time

Avoid using your smartphone in bed or watching TV when you are just about to go to bed. Watching TV or using your smartphone in bed affects how fast you fall asleep.

Stay Hydrated

A glass of water will rehydrate your body and help improve the quality of your sleep. If you find it hard to fall asleep, keep your body hydrated throughout the day and try not to take caffeinated drinks as they affect your ability to sleep when you need to.

Exercise in the Evening

Physical exercise reduces the risk of health conditions that may affect the quality of sleep. Exercising for about 30 minutes in the evening will help to improve the circulation of oxygen in your body, which improves your ability to fall asleep.

Closing Thoughts

Is it normal to wake up tired? No. Sleeping should refresh your body and prepare you for the next day. However, the question of why do I wake up tired even after being in bed for eight hours has been on the lips of many. You are probably waking up tired due to a medical condition or using the wrong bedding. Before you seek medical assistance, check if you have the right mattress and pillow and adjust your lifestyle to try and improve your quality of sleep. Snuggle-Pedic offers a wide range of bedding products that can help you wake up feeling refreshed.