Waking up tired: Causes, symptoms, and treatments

Most people get tired from time to time, so it is not a sign of weakness.

But, being tired frequently can be a sign that you have a sleep disorder or other health condition. This is especially true if the person feels tired all day.

This article lists the most common reasons you wake up tired. It also provides some home remedies and treatments to help with the issue.

There are many possible causes for tiredness upon waking. These could be caused by lifestyle factors, medical conditions, or both.

Sleep inertia

Sleep inertia describes the cognitive and sensory motor impairments that occur immediately after waking up. It happens when someone wakes up suddenly from deep sleep. It could also be called:

  • Drowsiness, or disorientation
  • Concentration difficulties
  • poor decision making
  • Fine motor tasks can be difficult

Research shows it takes around 15–30 minutes for alertness to reach pre-sleep levels.

We don’t know the exact cause of sleep inertia. According to the same report, the prefrontal cortex may take longer than other brain areas to wake up fully after waking. (The prefrontal cortex, which is responsible for decision making and self-control, is part of the brain. This could lead to sleep inertia.

Sleep hygiene practices

A person’s sleep hygiene is a set of habits that promote restful sleep.

Poor sleep hygiene can lead you to sleeplessness and poor quality. Poor sleep hygiene can lead to poor quality sleep.

  • A regular bedtime routine is not important. This includes consistent sleep and wake times.
  • taking long daytime naps
  • Before you go to bed, don’t look at your phone screen or computer screens.
  • Unsleeping in a bed that is too hot, bright, or loud
  • A sagging mattress or pillow

Lifestyle and dietary factors

Other than sleep hygiene, lifestyle and dietary habits can also impact sleep quality and make it difficult to fall asleep. These include:

  • Not enough exercise Regular exercise can promote restful sleeping. Strenuous exercise near bedtime is a good idea, as it can increase alertness, which can delay sleep.
  • Excessive nighttime urine or nocturia People can wake up tired from waking up to go to their bathroom every night. In some cases, nocturia could be an indication of an underlying health condition. Sometimes, nocturia may be a sign of a more serious health condition.
  • Consuming foods that disrupt your sleep:For some people, eating spicy, fatty or rich foods close to bedtime can cause digestive problems. This may affect both the quantity and quality of a person’s sleep.
  • Having caffeine before bed: Caffeine can stimulate a person’s central nervous system. Caffeine can stimulate the central nervous system, so people who eat chocolate or drink caffeinated beverages close to bedtime may have trouble falling asleep.
  • Before bedtime, drink alcoholAlcohol is a sedative that can make it easier to fall asleep quickly. It may also be a sedative. increase sleep apneaPoor sleep quality can be caused by these factors.

Sleep disorders

Some people continue to wake up tired even though they have changed their lifestyle and sleep habits. This could indicate a sleep disorder.

For treatment and diagnosis of a possible sleep disorder, patients should see a doctor.

These sections outline common sleep disorders.

Sleep apnea

Sleep apnea can be a serious sleep disorder that causes breathing pauses and causes irregular breathing. The following are signs and symptoms of insomnia:

Individuals who suspect they might have sleep apnea need to see a doctor. Medical treatment can help prevent problems such as heart disease and other complications.


Insomnia can be defined as a sleep disorder where a person has trouble falling asleep or staying asleep. Insomnia can lead to:

  • Always getting up
  • Too early waking up and difficulty getting back to sleep
  • Tiredness when you wake up
  • Periods of irritability
  • Depressed mood
  • Low energy levels

Restless legs syndrome

Restless legs syndrome refers to a sleep movement disorder that causes an uncontrollable urge in the legs to move. This is usually due to uncomfortable crawling or creeping sensations in the feet, calves or thighs.

This can disrupt a person’s sleep, making them feel tired during the day.

Periodic limb movements disorder

Periodic limb movements disorder (PLMD), which is a condition where a person periodically and unconsciously moves their limbs in sleep, is known as periodic limb movements disorder.

PLMD is mainly a condition of the lower limbs. It causes muscle twitches, and jerking movements. These repetitive limb movements can be found in almost every part of the body. 15–40 seconds.

PLMD can disrupt sleep and cause morning tiredness, which may last throughout the day.


Bruxism refers to the medical term for grinding the teeth or clenching them. It can happen while you sleep.

One or more of these symptoms may be experienced by someone who grinds their teeth when they sleep.

  • Headaches
  • tooth damage
  • jaw disorders
  • earache
  • Sleep disturbances

People who experience symptoms that include daytime or morning tiredness could have an underlying condition that is affecting their sleep.

The treatment of the underlying condition will improve the quality and quantity sleep.


People may feel tired and rundown due to iron deficiency. People may feel tired upon waking up.

Anemia can also be manifested by:


Anxiety can affect a person’s ability to fall asleep. Daytime fatigue can also result from feeling anxious throughout the day.

Other symptoms of anxiety are:

  • gastrointestinal problems
  • An increased heart rate
  • It is important to sweat
  • Trembling
  • Concentration difficulties
  • Feeling nervous, restless, afraid

Chronic fatigue syndrome

Chronic fatigue syndrome (CFS), a condition that causes extreme tiredness and may make it difficult to get out of bed, is known as chronic fatigue syndrome. The fatigue does not improve with rest. Myalgic encephalomyelitis is another name for CFS.

CFS can be manifested in the following symptoms:

  • Incapacity to perform daily activities
  • Headaches
  • A lack of concentration
  • dizziness
  • Memory loss
  • Pain in the joints or muscles
  • A sore throat
  • Sleeping problems


Depression is a form of mood disorder marked by sadness and a loss in interest in past activities.

Depression patients often feel tired or lack of energy. These symptoms can cause tiredness and fatigue upon waking.

Depression symptoms include:

  • Problems concentrating or making decisions
  • Slow thinking, speaking, and movement
  • Anger, anxiety, frustration, and hopelessness are all possible.
  • Thoughts of suicide or death, or suicide attempts
  • Changes in appetite and weight
  • Aches and pains in the body


Diabetes is a chronic condition in which a person’s blood sugar levels become too high.

There are two types of diabetes: type 1 or type 2. Both can cause excessive tiredness. They can also lead to the following symptoms:


The thyroid gland, a small gland found inside the neck, is one of its main functions. Its main function is to produce hormones that regulate the body’s metabolic processes.

Underactive thyroid causes too little thyroid hormone. This can cause the following symptoms:

There are many treatment options available for tiredness. It all depends on the cause. These sections provide some possible treatment options and remedies.

Good sleep hygiene practices

Good sleep hygiene involves:

  • Limit daytime naps to no more than 20 minutesTake them before 2 p.m.
  • Establishing a bedtime routine that includes taking a warm bath, drinking herbal tea, and reading.
  • A comfortable sleeping environment that is dark, quiet, and cool.
  • Sleeping on a pillow and comfortable mattress
  • Avoid looking at your phone and computer screens before you go to bed
  • As much as possible, keep the same wake and sleep times each day.

Blue light and a comfortable sleeping environment

Devices with screens emit blue light, which impacts the body’s sleep-wake cycle and leads to difficulties falling asleep.

Avoid looking at screens prior to bed to aid in sleep.

  • phones
  • Tablets
  • Computers
  • Television

Some researchAlso, it has been suggested that people with insomnia may benefit from wearing amber-tinted blue light-blocking lenses before going to bed.

Lifestyle and dietary modifications

You can improve your sleep quality by changing your diet and exercising.

To reduce tiredness, you can try these tips:

Limiting caffeine intake

It is best to avoid caffeine and other stimulants at bedtime and to limit caffeine intake throughout the day. Caffeine can be a diuretic and cause you to need urinate more often.

Talk to your doctor if you are taking essential medications that contain caffeine.

Avoid drinking alcohol in the evenings

Also, alcohol can act as a diuretic. A person who drinks alcohol should not drink it in the evenings. They should limit their intake to one or two drinks per week.

Avoid drinking before bed

Drinking large amounts of liquids between meals and bedtime is important if nighttime urination becomes a concern.

Managing digestive issues

A person may have nighttime digestive issues that prevent them from falling asleep. They may also interrupt a person’s sleep.

People should avoid foods and drinks that can cause heartburn or other digestive problems.

Exercising regularly

To get good quality sleep, it is important to exercise every day of the week.

They should not do strenuous exercise right before bed. Although research on the effects on sleep of evening exercise is mixed, studiesYou may find it harder to fall asleep if you exercise within an hour of bedtime.

Light stretches are better. These can relax muscles and help you sleep better.

Addressing any underlying issues in your health

People with underlying health conditions may experience sleep improvement after treating them. The type of condition will determine the type and extent of treatment.

Even with good habits it is normal to have difficulty getting up at night. These tips can help you wake up more easily.

  • Avoid getting up at the same hour every day (do not hit the snooze key).
  • Face washing
  • Bright lights in the bedroom are a good idea in the morning.
  • Walking for a few minutes
  • drinking water

Some people may feel tired all the time, but not have other symptoms. If this is the case, it is important to practice good sleep hygiene habits and make any lifestyle changes necessary.

If a person wakes up tired for more than a week despite making lifestyle changes, they should consult a doctor. This could be a sign that there is an underlying condition that needs to be treated.

Patients who feel tired or have other symptoms should visit their doctor immediately.

It is common to wake up tired every now and again. Good sleep hygiene and lifestyle modifications can help you get more sleep.

Some people may still feel tired even after making these changes. If they have any other symptoms, they should consult a doctor.

Tiredness when you wake up could be a sign that you have an underlying condition that needs to be treated.Visit our dedicated hub to find more evidence-based information on sleep and resources.

Source: Medical News Today

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