Why do I wake up tired? 5 common causes of low energy in the morning
Wondering why you don't feel refreshed and alert, even after a good night's sleep? We could have the answer to why you feel tired all the time.
Do you often wake up in the morning feeling tired or irritable, even after a good night’s sleep? Why does this happen, and what can we do about it? Read on to discover more…
Waking up tired: quick causes checklist
- Poor sleep quality
- Stress
- Dehydration
- Low iron
- Sleep disorders
Why do I wake up tired after 8 hours of sleep?
If brain fog and exhaustion sound familiar then you’re not alone – 68 per cent of Britons say they often wake feeling tired. If you sleep for up to seven or eight hours most nights but still feel unrested the next day, and are otherwise healthy, you may want to consider what’s making you feel so tired and whether you need to modify aspects of your diet or lifestyle to address the problem.
You can find out more in our health guides, including how to wake up early in the morning, how to sleep better and how to get to sleep.
Why is sleep important?
Getting a good night’s sleep is important for a number of reasons. Firstly, it energises us through the following day; secondly, quality sleep helps us learn more effectively and process memories more accurately.
Researchers have determined that there are two main types of sleep that our brains cycle through: REM (rapid eye movement) and non-REM sleep. First, we’ll enter non-REM sleep, which typically involves four stages: the first occurs just as we doze off, the second is light sleep (when our body temperature drops and our breathing and heart rate regulate) and the third and fourth involve deep sleep. The majority of stages three and four takes place during the first third of the night, making the time you go to bed a really important factor for getting a good night’s rest.
Although we originally believed REM sleep, which occurs after stage four, to be the most important, research now suggests that the early stages of sleep are just as essential for learning, memory, restoration and repair. As we cycle into REM sleep, our eyes start to move rapidly behind our eyelids, and brain waves are similar to those when we are awake. Our breath rate increases and our body will become temporarily paralysed as we dream – if you wake during REM sleep, you’re 80% more likely to vividly recollect your dreams.
Sleep cycles repeat about four or five times during the night, but with progressively less time spent in the initial sleep stages and more time spent in REM sleep. There has been a lot of debate over what is more important sleep quantity or quality, a 2021 study concluded that although both are fundamental components to a restful night, we should perhaps focus on obtaining good quality sleep whilst being aware of what may be an optimal sleep quantity for us as individuals.
Research supports that if we regularly don’t sleep well it may impact our quality of life – making us more prone to infection and illness, disrupting our blood sugar balance, increasing depression and low mood and making headaches and migraines worse. We also tend to be less motivated to participate in sports and other activities and it may influence our food choices, so we’re more likely to select sugary, refined foods rather than wholegrains, fruit and vegetables.
Why do I feel tired all the time? Reasons why you’re waking up tired
1. Poor quality sleep
We often associate a good night’s sleep with the number of hours we’ve slept, but that’s not the whole picture. Sleep needs to be restful and uninterrupted so that the brain can transition through each of the four sleep stages. The majority of the restorative sleep stages takes place during the first third of the night, making the time you go to bed an important factor for getting a quality night’s slumber. These stages are especially important, because they enable the brain to process and file memories, deal with anxiety and initiate repair.
The quality of your sleep may also be affected by your environment. If it’s too warm or too bright, noisy interruptions (like a partner snoring or a baby crying) and what you’ve eaten or drunk in the hours before bed are all factors that can interrupt your ability to fall and stay asleep.
Find tips on how to improve your sleep with our guide, or try our recipes to help with sleep.
2. Sleep inertia
This temporary condition is described as ‘disorientation and a decline in mood and performance on waking’. If you experience sleep inertia you may have a slow reaction time, poorer short-term memory, impaired attention and difficulty with decision-making. However, the good news is – this is only temporary and for most people the groggy feeling lifts after 15-30 minutes.
There are several factors that may make you experience sleep inertia, these include:
- High levels of adenosine – this brain chemical is responsible for promoting sleep and making us drowsy. Higher levels in the morning can prolong that groggy feeling but its action is blocked by caffeine which is why your morning cuppa may be a welcome pick-me-up.
- Waking during NREM sleep – waking at this important deep sleep stage may make you more likely to experience sleep inertia the following morning.
- Your chronotype – whether you are a natural ‘night owl’ or a ‘morning lark’ may determine how long-lasting your morning grogginess is, with night owls taking longer to get going in the morning.
You can also discover more about sleep and how much you need, or learn more about the effects of caffeine, with our health articles.
3. Irregular sleep patterns
When your sleep schedule is irregular or out of sync with your natural circadian rhythm, you are more likely to experience sleep disruption and fatigue. Sleep experts estimate 2-5% of all shift workers experience a sleep disorder that results in excessive sleepiness or disrupted sleep. Disruptions to your natural circadian rhythm not only make you more likely to wake feeling tired but you may also be more prone to infection and illness and more likely to experience disrupted blood-sugar levels and high blood pressure.
Whether your sleep disruption is due to abnormal work patterns or other reasons, you are unlikely to feel rested until you are in a position to improve the quality and routine of your sleep. You can boost the likelihood of good sleep by managing your diet and implementing lifestyle changes. Diets high in carbs combined with foods that contain the amino acid tryptophan (such as dairy, poultry and bananas) appear to be linked to better sleep outcomes.
Try our dietary tips to improve your sleep.
4. Sleep disorders
Some people find that they continue to wake feeling tired despite doing all they can to improve the quality of their sleep. Continued tiredness like this may suggest a sleep disorder such as sleep apnoea or insomnia, or it may be because of a physical action such as grinding your teeth or restless legs syndrome.
If this is might be relevant to you, refer to your GP or health practitioner for further advice.
5. Anxiety
Feeling anxious is the most common mental health problem worldwide and studies suggest that roughly 50 per cent of people with anxiety get insufficient sleep which can further exacerbate their condition.
Those with anxiety conditions may find falling asleep difficult and as a result tend to wake feeling tired, with their fatigue continuing through the day. If you feel overly anxious, suffer from insomnia or both then talk with your GP.
Browse our stress-relief tips and find out how diet can help.
How to stop waking up tired
- Try to find a consistent wake time each day
- Get morning light exposure to trigger your body's natural circadian rhythm
- Consider caffeine timing: everyone reacts to caffeine differently so it's helpful to monitor your intake and timing of caffeine during the day and plan caffeinated drinks accordingly to work with your body instead of against it
- Hydrate well in the morning and during the day to avoid feeling sluggish the following day
- Plan a wind-down routine in the evening ahead of bedtime to get a restless sleep
Could it be a vitamin deficiency?
Yes, persistent tiredness can be caused by a vitamin or mineral deficiency and this can lead to lethargy, weakness and low energy levels. The most common nutrient deficiencies include:
- Low iron– the body needs iron to make haemoglobin, the protein that carries oxygen to tissues for energy production. As well as fatigue, low levels of iron may present as pale skin, cold hands and feet and shortness of breath.
- Vitamin B12 and folate deficiency – we need these nutrients to make the red blood cells which carry oxygen that is needed to energise us.
- Vitamin D deficiency – low levels of this vitamin may decrease serotonin production and lead to poor quality and disturbed sleep.
Can dehydration make you tired?
Yes, when you're dehydrated, blood flow to the brain decreases and this can lead to you feeling tired and low in energy. The NHS recommends drinking between six-eight glasses of water a day although this figure can vary depending on how much you exercise and the temperature. Dehydration also affects the production of sleep hormone melatonin, which can also lead to disrupted sleep.
Is it normal to wake up tired every day?
It is important to remember that extended periods of tiredness are not normal and may severely impact your quality of life. If you have taken steps to address the most likely causes, and your tiredness continues for two weeks or more, make an appointment to see your GP. They may suggest you are assessed for iron deficiency anaemia, an underactive thyroid or sleep apnoea. Alternatively, your tiredness may be a result of a psychological issue such as depression, anxiety or a bereavement.
What matters most when it comes to feeling less tired in the morning?
If you change one thing, make it consistency with your sleep schedule, this can be your strategic ally for feeling less tired in the morning. When you have a set bed and wake time it aligns your internal body clock, regulates your hormones and improves sleep quality. This means if you’re looking to change one thing, make it a regular and consistent bed and waking time.
First steps to achieving this – set a reminder 30 minutes before your bedtime to encourage you to wind down and have a morning alarm that wakes you daily, including weekends, to regulate your circadian clock.
Found this useful? Now read:
Why am I always tired?
How to eat for more energy
What is the Energy Plan?
How to eat to feel more energetic
The best sleep trackers reviewed
Do you wake feeling tired? What helps you energise your day? Share your experiences in the comments below.
This page was reviewed on 20th April 2026 by Kerry Torrens.
Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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