Slept for 8 hours and yet feeling groggy and tired the next morning? There are specific reasons why you woke up tired.

We’ve all gotten to a point where we find it suspicious “Why am I still tired despite sleeping soundly?”

People frequently wake up exhausted for a variety of reasons. While many people choose to drive life in the fast lane, others choose to live real slowly.  So, why do we get sleepy when we wake up? What explains the lack of energy when you thought we’d achieved our quality of sleep? How come you cannot find the strength to get up and go?

With our hectic lives, determining what is behind our exhaustion and sleepiness can be difficult. It might be time to see a doctor for some of us, but for some, little steps may be all we need to get a night of better sleep.

You may be wondering if allergies are to blame for your sleep issues. Is it possible that you suffer from a sleep disorder or sleep apnea? Is it possible that you’re waking up exhausted because of fatigue or anxiety?

In this article, let’s dive in and look at what could be triggering your restlessness and sleeplessness evenings, which might cause you to wake up exhausted.

You Maybe Oversleeping

Many of us tend to oversleep, especially after being tired the day prior.  When we want to make up for lost sleep from the following night, it’s more likely that we’ll end up in bed and catch up with some quality of sleep. You might be shocked to discover if you’re unable to make up for the lost time.

For instance, you are making up for the sleep you’ve lost throughout the week– you will actually end up feeling tired the entire weekend despite sleeping most of your time in a day.

While there are people who oversleep, which is very likely normal for them, it is important to keep your sleep quality at a pace to avoid disrupting a good night’s sleep.

But, keep in mind that oversleeping is related to health issues such as diabetes and cardiovascular disease and may be exacerbated by an underlying health condition.

Sleep Inertia

Your morning sleepiness is most likely due to sleep inertia, which is a normal part of the morning phase. Normally, your brain doesn’t have the fast transition to wake up after sleeping. Your brain processes your state gradually before you’ve actually felt that you have woken up.

You can feel groggy or dazed during this transition stage. You will quickly fall asleep again if you aren’t alert.

Sleep inertia causes the cognitive and motor abilities to slow down, which is why it can feel difficult to do something immediately after waking up.

Sleep inertia can last from several minutes to more than an hour, but it usually passes in 15 to 60 minutes.

You can have sleep drunkenness if you end up in a troubled state in the first few hours of falling asleep.

Sleep drunkenness, also known as confused arousals, is asleep disturbances in which the inertia process of sleep is skipped. A 30- to a 40-minute episode is not unprecedented. When you wake up the next day, you could not even know it happened.

Circadian rhythm sleep disorder, sleep apnea, and some sleep disorder forms may all intensify sleep inertia.

You’re more likely to incur from sleep inertia if you:

  • Sleep insufficiently
  • Keeping waking up from a heavy deep sleep
  • Sets the alarm clock for a time that is earlier than scheduled.
  • Inconsistent sleep-wake pattern

Here’s What You Can Do

While sleep inertia is a normal part of waking up, you can reduce its effects by having a good night’s sleep, reducing naps to far less than 30 minutes, and having a coffee or another caffeine-containing beverage when you wake up.

If your problems continue, make an appointment with your healthcare provider. They should rule out the possibility of a sleep disorder.

Restless Leg Syndrome (RLS)

Restless leg syndrome is a nervous system disorder that induces an intense need to lift the legs and worsens at nighttime.

Consistent toss and turn in bed before you’re about to sleep makes it harder to fall asleep, leaving you exhausted the next day. RLS may have underlying conditions, such as an iron deficiency, but always seek medical advice for a correct diagnosis.

Exposure to Blue Light before Bedtime

Any artificial light that releases blue rays is known as blue light, which isn’t really bad. They will improve alertness and attitude throughout the day. However, when you’re going to bed, this isn’t the atmosphere you might want to lay low.

Blue light inhibits the release of melatonin, a hormone that helps control the body’s circadian rhythm or sleep-wake cycle.

Blue light makes it more difficult for you to get a decent night’s sleep, which will leave you exhausted the next day.

Our sensitivity to blue light has increased as a result of electronics lighting screens, particularly after dusk.

Here’s What You Can Do

  • Avoid screen time for two to three hours until bedtime to reduce the chances of getting sleep disturbances. This will also improve your sleep hygiene
  • Dim red lights have less of a melatonin-suppressing influence on the circadian cycle, so you might as well use them at night instead of the blue ones.
  • Expose yourself to a lot of bright sun in daylight.
  • If you do use gadgets at night, wear anti UV ray glasses or turn on your phone’s anti-blue light feature.

Distractions and noise all over the place

If you are living nearby a busy pedestrian street or in a metropolitan center, you are likely to be subjected to excessive noise and disturbances that may have an impact on your good night’s sleep.

The leading causes of sleep deprivation are blinking lights and noise disturbances, which can quickly prohibit you from getting a full seven or eight hours of decent sleep.

Thin wall barriers in your space that allow you to hear someone talking outside or loud cars blasting horns on the street can lead to a restless slumber.

You can feel exhausted when you wake up as a result of this.   Remove all disturbances, such as cell phones, messages from your laptop or computer, and so on.

Sleeping at night would be difficult if you like sitting in front of the Television or screen for significant periods of time.

On the off chance that you find yourself getting up exhausted and pressing the snooze button every waking hour, it’s time to reassess your daily routine.

Make sure your sleep is a top priority!

Poor Sleeping Atmosphere

An unhealthy sleep condition may have a significant effect on your sleep efficiency. The following reasons can also affect your pleasant night’s sleep, making you restless the next day:

Problems with your mattress

If you wake up with discomfort or extremely sore limbs, it’s possible that your mattress is to blame.

Mattresses often harbor autoimmune reactions, including dust and dirt, which can cause breathing problems and cough at night, particularly with people who suffer from respiratory disease.

According to research, a medium-firm mattress is the finest one you must get. Your mattress’s age also plays an important role. So if you have been using your mattress for quite some time now, you might want to buy a new one!

Poor room temperature

Too much heat or cold can cause agitation and make it difficult to fall or remain asleep. Your preference should be considered when it comes to the temperature of your apartment, but a cooler room is preferable for a restful night’s sleep.

Heating your feet with socks can help constrict blood vessels and change your inner thermostat if you still have trouble falling asleep.

Dependence on Sleeping Pills

Drinking sleeping pills will throw off your sleep schedule and induce grogginess throughout the day. Many sleeping pills and vitamins are also distributed over the counter, making them accessible to everyone.

Having enough melatonin in your body is a great way to manage sleep issues; this hormone is secreted naturally in your pineal gland and is accountable for sleep at night. Still, before you do anything about it, make sure you see your medical doctor.

However, if you don’t consult your doctor before taking some sleeping pills, you could end up with a regular “sleeping pill grogginess,” leaving you tired. Or worst, overdosing yourself

Sleeping tablets and vitamins have many negative side effects, and they will mess with your hormonal clock and sleep patterns, causing you to wake up exhausted the next day.

Poor Drinking Habits

Watch what you eat before bed as this keeps you awake at night and leave you exhausted the next day.

Too much caffeine

Caffeine is a chemical stimulant that helps people stay awake. Caffeine is used in coffee, cocoa, and some teas and carbonated beverages. Caffeine is also used in several drugs, including pharmaceutical and over-the-counter pain relievers.

Drinking coffee close to bedtime will make it difficult to fall asleep and sleep through the night as caffeine may affect your energy levels throughout the time.

Caffeine can be consumed three to seven hours before bedtime to avoid disrupting your sleep. Therefore,  limit yourself to one or two servings of coffee or other caffeinated drinks a day.

Alcohol consumption

The more alcohol you drink before going to bed, the more your sleep will be disrupted, boosting your chances of waking up exhausted.

Alcohol has a sedative effect that makes you sleepy, but it does not guarantee a decent night’s rest. If the calming effect wears off, alcohol increases the number of times you get up and keeps you from sleeping deeply.

Frequent Urination

Excessive nighttime urination, also known as nocturia, may indicate an underlying condition hindering you to achieve a good-quality sleep. Talk to the doctor if you manage to wake up two or three times a night to urinate despite restricting how much you drink before sleeping.

Drinking too much alcohol or caffeine too close to bedtime will cause you to wake up multiple times during the night to pee. This can also happen if you’re holding a lot of fluid in some cases.

Lack of Exercise

Exercise can improve your sleep daily. Working out also helps you maintain a good physique and a healthy lifestyle.  It is recommended to exercise at least four days a week— try to get in at least 40 minutes of physical exercise a day.

Running, jogging, cardio workouts, and yoga, to name a few, are all good options. Find a workout routine that you like and follow religiously.

Maintaining your activity levels can be as simple as exercising regularly. However, avoid exercising too right before bedtime to avoid disrupting your rest.

Sleep Disorders

You could have an undiagnosed sleep problem if nothing appears to help your daytime sleepiness.

A medical professional will most certainly make you come in for a sleep analysis to diagnose and cure sleep problems.


Insomnia is described as difficulty falling asleep or lightheaded and being unable to return to sleep. Stress, a traumatic experience, or sleeping in dynamic habitats, such as a hotel bed, are both common causes of short-term insomnia.

In addition to causing you to wake up exhausted, insomnia may also cause focusing difficulties, depression, general anxiety, and other related disorders.

Chronic insomnia is described as insomnia that lasts for a month or longer. This may be a disorder in and of itself or a symptom of another underlying disorder.

Sleep movement disorders

Sleep movement conditions are disorders that make it difficult to fall or remain asleep by causing motion before or after sleep.

Here are some of the renowned sleep movement disorders and their brief description:

Restless leg syndrome

It causes unpleasant leg sensations and a deep need to lift them, which worsens when you’re going to sleep.


This disorder includes clenching or scraping of the teeth while sleeping.

Periodic limb movement

During sleep, it causes the muscles to stretch, twitch, or shake. Movements will last roughly an hour and occur every 20 to 40 seconds.

Sleep apnea

Obstructive sleep apnea (OSA) is a chronic sleep condition in which breathing regularly stops through the night. You may not even be aware that you have the condition.

The following are a few other sleep apnea signs and symptoms:

  • sleepwalking
  • waking up gasping for air after a long night’s sleep
  • dry mouth upon waking
  • migraine in the morning

Poor diet

What you eat will have a big impact on the consistency of your sleep or lack thereof. Eating many oily, fried, and refined foods will cause you to have a disturbed night’s sleep and wake up exhausted.

These foods may also cause indigestion, stomach issues, and heartburn. You would not be able to sleep soundly if your stomach hurts. Instead, eat a well-balanced, rich food in greens, fruits, protein diet, and whole carbohydrates to get a decent night’s sleep and feel better the next day.

Also, make sure to stay hydrated throughout the day. Drinking too much water close to bedtime will lead you to wake up often during the night, disturbing your rest.

On the other hand, dehydration may cause joint pain, particularly when lying down to sleep, so drink lots of water during the day rather than before bedtime.

Anxiety and Depression

If you’re flipping and spinning in the evening despite being tired, you may be having trouble shutting off the activities of the day. If you find yourself in this position frequently, you might be suffering from a medical disorder such as distress, depression, or anxiety.

These circumstances will make it difficult to sleep or cause you to oversleep. In any case, you can be tired or lack the ability to remain active during the day. We all agree that too much stress is bad for your mental and physical health.

You must look for measures to address depression and figure out what’s behind it. Consult a certified clinical psychologist, join a counseling service, and get help from friends and family. To de-stress, it’s also a smart idea to keep a diary and jot down your feelings.

About Admin

Nicole T. Conquilla is a 21-year old registered Psychometrician in the Philippines. She is a graduate of Bachelor of Science in Psychology who is a strong mental health advocate and encourages people to discuss, help, and support one another to cope and get through their mental health problems.