Spending eight hours in bed isn’t a guarantee you’ll wake up wide awake instead of half-asleep. Even when you stick to your bedtime and your sleep tracker says you’ve gotten enough sleep, you might still wake up tired. There’s sleep and then there’s restorative sleep, and more likely than not, you’re probably not getting enough of the latter.

Why do you wake up tired after 8 hours of sleep? Well, there are lots of reasons why you might be lacking those high-quality zzz’s. But there are also many ways BetterSleep can help. Let’s dive in and find the solutions to help you wake up bushy-tailed instead of just bushed.

Sleep Quality vs. Sleep Quantity

When it comes to sleep, quantity and quality go hand-in-hand. If you want to improve the quality of your sleep, take a look at the quantity first.

“No matter how good somebody's sleep quality is, if they're simply not getting enough sleep, this will lead to feeling unrestored in the morning and tired and sleepy during the day,” says Jordan Weiner, M.D., an otolaryngologist and obstructive sleep apnea surgeon. “Most adults require seven to eight hours of sleep daily. Less than six is certainly too little, and this should be the first thing addressed as people try to improve their overall sleep.”

Still, sleep quality does matter a lot. “The quality, restorative stages of sleep is when you're secreting the growth hormone, the testosterone, all those anabolic factors,” says Allison Brager, Ph.D, a neurobiologist, sleep expert, and assistant professor at the U.S. Military Academy at West Point. “The encoding of memories, the rewiring of neuronal circuits for maintaining information or clearing waste from the brain, that's only happening during restorative sleep.”

There are two types of sleep: rapid eye movement (REM) sleep and non–rapid eye movement (NREM) sleep, which has three subphases: N1, N2, and N3. The calming inhibitory neurotransmitter GABA works in various parts of the brain to promote sleep. Other hormones and neurotransmitters, including serotonin, dopamine, and cortisol, also play a role in promoting either wakefulness or sleep.

Another neurotransmitter, adenosine, accumulates in the brain during the day. “The higher the adenosine level, the greater the pressure to fall asleep,” Weiner says. “Each hour of wakefulness results in a higher level of adenosine. The adenosine is cleared from the brain during sleep, and by morning, if adequate sleep has occurred, there is very little left in the brain, leading to a very wakeful state. [Without] enough sleep, sleepiness continues even after getting up.”

Sleep cycles

The body cycles through four phases when you sleep, usually four to five times a night: N1, N2, N3, and REM sleep. Each stage leads to progressively deeper sleep, and the majority of sleep is spent in NREM sleep (about 75%). N3 is the deepest sleep you experience and the hardest to awaken from. Each cycle lasts between 90 and 110 minutes.

REM sleep also gets progressively deeper with each completed cycle. So, the first time you’re in REM sleep at night is the least deep and the last one is the most deep. But REM sleep accounts for about 25% of our nightly sleep. That’s when you’re dreaming, so it isn’t the most restful. Your brain is active in REM, and EEGs show that REM brain waves are actually similar to when you’re awake.

As adults, there’s certainly no shortage of reasons why you wake up when you should be sleeping: The kids are thirsty. You have to pee. The dog starts barking. Your bed partner snores. You’re dealing with pain or stress or hot flashes. And the list goes on. But when sleep gets interrupted or is fragmented, you’re disrupting the natural flow of your nightly sleep cycles, leading to more sleepiness after waking.

Top Reasons You Feel Tired After Sleeping

Here are the main reasons you may not be getting those quality zzzz’s:

Circadian misalignment

Your circadian rhythm is your internal 24-hour body clock and is responsible for your sleep-wake cycles. “Typically, the drive to sleep is greatest around 11:00 at night and the least around 9:00 in the morning,” Weiner says.

When this gets out of whack, sleep troubles follow. This typically happens when you’re sleeping at times that are misaligned with your natural body clock, explains Ruchir Patel, M.D., F.A.C.P., medical director and founder of The Insomnia and Sleep Institute of Arizona. You may work night shifts and have to sleep during the day, are jet-lagged from travel, or just have inconsistent sleep-wake schedules.

Night owls vs. larks

You’ve heard of night owls, but there are also larks. Larks are people who go to sleep one to two hours later or earlier than the average adult, says sleep specialist and psychotherapist Jessica Fink, LCSW-S. Morning larks may also like to wake up earlier than their night owl counterparts. Both of these sleep profiles are normal, Fink says.

“Then there are people whose circadian rhythm falls three to four hours earlier or later than average, and that’s where we start calling it a disorder,” Fink says. “That said, even if your rhythm falls far outside the typical, it’s only a disorder if it’s adversely affecting your life.”

Sleep inertia

Sleep inertia is a temporary window of grogginess, disorientation, slow reaction time and slow thinking speed after waking. This usually lasts about 30 minutes, but if you’re sleep-deprived it can be longer—even up to several hours.

Debt carryover

This is going to sound familiar to probably everyone: You sleep in on weekends to try to catch up on the sleep you missed during the week. Brager calls this the “weekend effect.” Depending how underslept you are, one or two days of sleeping in might not be enough to pay off the debt, Weiner says. Plus, later wake times can also mess up your circadian rhythms.

Poor sleep efficiency

Everyone has a “sleep drive,”— aka your need to sleep. Fink says, “Too much time in bed relative to sleeping undercuts sleep drive,” she says. “Your sleep drive determines the amount and quality of sleep.”

Sleep efficiency is calculated by the minutes you’re asleep by the minutes you’re in bed (this would be hard to do at home without wearing a sleep tracker). If your sleep efficiency is below 85%, Fink says, you’re spending too much time in bed relative to how much you are sleeping.

Environmental factors

Street light streaming in? Noise from the neighbors? Lumpy mattress? All of these will potentially wreck your sleep. Another big one is temperature. The ideal room temperature for sleep is 68 to 77 degrees Fahrenheit with sleep efficiency decreasing slightly the warmer it gets. The body’s core temperature must drop in order to sleep, and a cool enough room helps.

Behavioral & lifestyle drivers

You’re often your own worst enemy when it comes to sleep. There are plenty of ways you self-sabotage our snoozing:

• *drinking caffeine past early afternoon
• *drinking alcohol too close to bedtime
• *eating heavy or spicy meals too close to bedtime
• *poor diet
• *using screens with blue light in the evenings
• *intense workouts too close to bedtime—or not enough physical activity period
• *not getting enough exposure to sunlight during waking hours

Stress & mental health

It’s hard to sleep when you’re stressed out. The worries and to-do lists filling your brains might be preventing you from falling asleep or waking you up in the middle of the night.

“Any stressful life transition, even a positive one, can disrupt your sleep,” Fink says. “Many people’s sleep returns to normal once the stressor has passed.”

Anxiety and depression can be intertwined with poor sleep. They can both cause insomnia but also be made worse by lack of sleep.

Medical sleep disorders

Sleep disorders can certainly disrupt sleep and make you wake up tired. This is not the same as feeling sleepy, Fink says. It's a key distinction when diagnosing a sleep disorder.

“Sleepy is a high likelihood of falling asleep,” she says. “You can be tired without being sleepy. Tired is being fatigued or dragging, low energy. This is important when trying to get to the root of a sleep issue.”

• *Obstructive sleep apnea (OSA): People with OSA are sleepy, Fink says: “If someone is regularly falling asleep unintentionally during the day, they could have sleep apnea. An apnea is a cessation in breathing. Someone falls asleep, stops breathing, wakes up so they can breathe, then falls back asleep, and the whole process repeats.”
• *Insomnia disorder: People with insomnia disorders are often “tired but wired,” Fink says. “Insomnia is difficulty initiating or maintaining sleep,” she explains. “You’re distressed about it, and you feel like your functioning is impaired. Insomnia is getting in your own way.”
• *Restless leg syndrome: This is an uncontrollable urge to move or kick the legs either at sleep onset or during sleep, which can be disruptive to both the person and their bed partner.
• *REM behavior disorder: This is when people act out their dreams during sleep. “Acting out dreams disrupts sleep continuity and can be dangerous,” Patel says. “This is a significant precursor to Parkinson’s disease, Lewy body dementia, and multiple systems atrophy.” It sounds scary, but paralysis is normal in REM sleep. When people are actually moving during this period, it could indicate they’ve lost this ability, Patel adds.

Health factors & medications

Lots of health conditions and medications can affect sleep. Here are some of the common ones:

• *thyroid issues
• *lung disease
• *cancer
• *pregnancy
• *hormonal shifts in perimenopause and menopause
• *neurological conditions, such as Parkinson’s and Alzheimer’s disease
• *anemia or low ferritin
• *chronic pain and migraine
• *substance abuse
• *acid reflux
• *decongestants
• *stimulants, like for ADHD
• *beta-blockers
• *some antidepressants
• *diuretics
• *steroids

Quick Self-Check

Want to know if you’re setting yourself up for a good night’s sleep? Take this 1-minute audit to see:

• *Do you have a consistent bedtime and wake time, even on weekends?
• *Do you consume caffeine past early afternoon?
• *Do you drink alcohol within three to four hours of bed?
• *Do you eat heavy meals or snack close to bedtime?
• *How is your sleep efficiency? This is how much time you spend in bed compared to how much actual sleeping you’re doing.
• *Do you know that you snore? Has your bed partner ever witnessed an instance of sleep apnea where you seem to have trouble breathing?
• *Do you wake up a lot at night?
• *Do you have restless legs?
• *Do you feel too hot or too cold?
• *Is your room totally dark, or is there exposure to light?
• *Do you get daylight exposure within one hour of waking?

High-Impact Habits to Fix Your Sleep

Sleep experts have lots of recommendations when it comes to setting yourself up for slumber. Here’s how to get better sleep so you’re not waking up exhausted:

• *Get on schedule: Stick to a fixed wake time daily (yes, even on the weekends). This prevents what Patel calls “social jet lag.” But there’s a caveat: If you’re not sleepy at bedtime, wait until you are, Fink says. This prevents you from hanging out in bed and not sleeping. But still get up at your regular time in the morning, she says.
• *Find some light: Weiner recommends getting light exposure (preferably from sunlight) soon after waking to keep your circadian rhythm in order. “When we are exposed to bright light, and sunlight in particular, melatonin levels are minimized, making us feel awake,” he says.
• *Do an evening wind-down: About 30 to 60 minutes before bed, dim the lights, put screens away or turn on night mode. Like in the morning, bright or blue light exposure inhibits melatonin, keeping you awake, Weiner says. Try a relaxing routine, like breathwork, journaling, stretching, or reading. BetterSleep has guided sleep meditations to help you drift off.
• *Limit stimulants: Avoid caffeine six to eight hours before bed, alcohol two to three hours before bed, or nicotine within two hours of bedtime, Patel says.
• *Exercise early: Morning or afternoon exercise promotes sleep, but a HIIT or other vigorous activity less than two hours before bedtime could disrupt it, Patel says. A walk or light workout in the evening is fine, Brager says.
• *Eat early: Weiner says avoid having a large or protein-rich meal too close to bedtime. Protein in particular generates heat during digestion, which raises the body’s core temperature—the opposite of what it should be doing to sleep. Eating late can also cause reflux. It can be hard, but try not to snack before bedtime.
• *Create a great sleep environment: The experts all say to make sure your room is cool, dark, and quiet. Install blackout window treatments or wear an eye mask. Invest in a supportive mattress and pillow. Use white noise, nature sounds, or ear plugs to drown out disruptive noise. Check out BetterSleep’s library of sleep sounds to pick your favorite.

Targeted Tactics for Common Culprits

Think one of the common sleep problems sounds familiar? Here are some tips that might help beyond the general sleep recommendations. Remember: lingering sleep issues warrant a visit with your healthcare provider.

• *Sleep inertia: When an alarm jolts you awake, you’re more likely to experience the out-of-it grogginess of sleep inertia. Try a gentle, multi-level alarm or sunrise alarm instead. BetterSleep’s Smart Alarm wakes you up at the optimal time, based on your sleep cycle.
• *Circadian drift/night owl life: If you’re trying to reset your circadian rhythm, make sure your room is dark, Patel says. Turn the lights down an hour or two before bedtime. In the morning, get some sunlight ASAP.
• *Stress or anxiety: Patel says mindfulness meditation, progressive muscle relaxation, yoga, stretching, and reading all may be able to quiet the mind and relax the body before sleep. Tai chi or an after-dinner walk are good ideas, too. If it’s an ongoing issue, cognitive behavioral therapy for insomnia (CBT-I) with a professional may help.

When to Suspect a Sleep Disorder

If you’re feeling tired after sleeping on a regular basis, it’s a telltale sign you may have a sleep disorder, Brager says. That’s a good reason to check in with a healthcare provider. Patel shares some other things to watch for:

• *If your bed partner says you snore or they’ve witnessed you gasping for air, ask to be evaluated for obstructive sleep apnea (OSA). “Morning headaches, dry mouth, stroke, heart disease, atrial fibrillation, or high blood pressure—the latter medical disorders are highly prevalent in the setting of untreated OSA and untreated OSA can in fact increase the risk of developing these conditions by two to four times,” Patel says.
• *You may have chronic insomnia if you have trouble falling or staying asleep three or more nights a week for three or months—and you experience daytime impairment.
• *If you can’t fight the urge to move your legs at night, get checked for restless leg syndrome.
• *If you’re acting out dreams or waking injured, or injuring your bed partner, you may have possible REM behavior disorder.

Performance and Daytime Energy Plan

What you do in the morning (and beyond) can help you sleep better at night. You’ll also stay energized throughout the day. Try these ideas:

• *Go outside in the morning sunlight as soon as you can after waking.
• *Eat a breakfast that’s rich in fiber and protein, like oatmeal and Greek yogurt. Some caffeine now is OK, but switch to non-caffeinated drinks after lunchtime.
• *Exercise regularly in the morning or afternoon. Aim for at least 30 minutes most days.
• *Take strategic naps if absolutely necessary, Patel says. Limit them to less than 30 minutes and before 3 p.m. Longer or later naps can disrupt nighttime sleep cycles.

Tracking & Tools

Curious about what’s happening when you close your eyes? Tracking your sleep for a few weeks can give you some insights and data that may be helpful.

• *Sleep log: Keep a sleep log for a few weeks. Write down your bedtime, wake time, and any nighttime awakenings. Also record other factors: caffeine and alcohol consumption, exercise, stress levels, or medications you’re taking. Try BetterSleep’s sleep recorder to better understand your sleep habits.
• *Wearable sleep trackers: Wearable sleep trackers like the Apple Watch, OURA ring, and Whoop bands can provide insights about sleep, but they aren’t necessarily totally accurate. Pay more attention to trends or patterns over single-night numbers.

The Bottom Line

There are many reasons you may still feel tired after getting “plenty” of sleep. Most likely, you’re not getting as much restorative sleep as you think and need. Sleep disorders, health conditions, certain medications, stress, and lifestyle behaviors are all potential causes.

Many of these concerns can be addressed with some simple tweaks, but some may need treatment from a sleep specialist. No matter the course of action, BetterSleep can help you get the restorative sleep you need to feel rested and ready to tackle anything the day may throw your way.

Key Takeaways

• You wake up tired in the morning when you don’t get enough restorative sleep.
• Lots of factors can decrease restorative sleep, including time asleep, health conditions, stress, lifestyle factors, medication, and sleep disorders.
• Common sleep disorders include obstructive sleep apnea (OSA), restless leg syndrome, and insomnia disorder.
• There are lots of ways to potentially improve sleep on your own, though treatment from a healthcare provider may be needed if a sleep disorder is suspected.
• BetterSleep has a sleep recorder and other tools to help you understand your sleep habits so you can get your best sleep yet.

Frequently Asked Questions (FAQs)

How do I stop waking up tired?

Focus on improving sleep quantity and sleep quality. Determine what’s preventing you from getting good or enough sleep first and from there you’ll be able to figure out the best way to deal with it.

Why do I only feel rested after 10 hours of sleep?

You most likely aren’t getting enough restorative sleep, wake up a lot during the night, or take too long to fall asleep when you’re in bed for less than 10 hours.

Is it normal to wake up tired every day?

No. If you’re waking up tired every day, you’re not getting enough restorative sleep. This is a common indication of a sleep disorder. It’s a good idea to speak to a healthcare professional about this.

What vitamins can help with tiredness?

A healthy diet can help with sleep by providing your body with the fuel and nutrients it needs. Specific vitamins and minerals that may help with energy are B vitamins, vitamin C, iron, and magnesium.

How to boost energy when tired?

Take a walk or get some other type of physical activity. If you must nap, keep it to 30 minutes or less and earlier than 3 p.m.