Why Do I Keep Waking up Exhausted?

It’s not uncommon to wake up feeling drowsy. For many folks, a cup of coffee or a shower will suffice.

However, if you often wake up exhausted, especially if you stay tired throughout the day, there might be something more going on.

Here are some of the most prevalent causes of waking up exhausted.

Inertia During Sleep

Your morning grogginess is most likely due to sleep inertia, which is a typical aspect of the waking process. Your brain does not often wake up immediately after sleeping. It progressively transforms to a wakeful state.

During this transition period, you may feel tired or disoriented. You can easily go back asleep if you are not careful.

Sleep inertia reduces your motor and cognitive abilities, which is why it might feel hard to perform anything immediately after waking up.

Sleep inertia can continue from a few minutes to more than an hour, although it usually improves between 15 to 60 minutes.

If you unexpectedly wake up from a deep slumber and are bewildered during the first few hours of falling asleep, you may have sleep drunkenness.

Sleep drunkenness, also known as confusional arousals, is a sleep condition that skips the inertia phase. An episode might run between 30 and 40 minutes. You might not even remember it when you wake up to begin your day.

When you do the following, you are more likely to develop symptoms of sleep inertia or sleep drunkenness:

  • Not getting enough sleep
  • Set your alarm for earlier than normal if you wake up unexpectedly from a deep sleep.

Shift work sleep problem, obstructive sleep apnea, and some forms of circadian rhythm sleep disturbance can all exacerbate sleep inertia.


Sleep inertia is a normal component of waking up, however you may mitigate its effects by doing the following:

Getting a full night’s sleep on a regular basis reducing naps to less than 30 minutes consuming coffee or similar caffeinated beverage when you get up
If your symptoms persist, see your primary care physician. They can rule out the possibility of an underlying sleep disturbance.

Exposure to Blue Light

Blue light refers to any artificial illumination that emits blue wavelengths, which aren’t always negative. They can improve alertness and mood during the day. But this isn’t the mood you want to set before going to bed.

Our exposure to blue light has grown as a result of energy-efficient lights and electronic devices, particularly after sundown.

Blue light lowers the release of melatonin, a hormone that helps regulate your body’s circadian rhythm, or sleep-wake cycle, more than other forms of light. This makes it more difficult to obtain a decent night’s sleep, which might leave you exhausted the next morning.


To reduce the impact of blue light on your sleep:

  • Avoid using a screen for two or three hours before going to bed.
  • At night, use low red lights, which have less of a melatonin-suppressing influence on your circadian cycle.
  • During the day, expose yourself to a lot of bright light.
  • If you must use devices at night, wear blue-blocking glasses or use an app that filters blue light.

Too-Cold or Too-Hot Bedroom

Being overly hot or chilly might produce agitation and make it difficult to fall or remain asleep. Personal choice should be considered when it comes to the temperature of your bedroom, but according to the Cleveland Clinic, a colder environment is preferable for a good night’s sleep.

Warming your feet by wearing socks may help widen blood vessels and alter your internal thermostat if you still have difficulties sleeping.

According to a 2007 research, people who wore unheated or heated socks to bed were able to fall asleep faster.


Create the ideal temperature for restful sleep by:

  • Keep your bedroom temperature between 60°F and 67°F (16°C and 19°C).
  • Wearing socks to bed or placing a hot water bottle at your feet
  • Selecting sleepwear and bedding suited for your local environment

Noises That Are Audible

Even if you can fall asleep with the TV on, noise can have a significant influence on your sleep quality.

Reducing background noise can help you obtain more deep sleep and sleep more soundly.


Even if you are unable to eliminate the source of the noise, you can attempt the following:

  • Sleeping using earplugs and a sound machine (available on Amazon) while keeping your windows and bedroom door closed

Consumption and Drinking Habits

What you eat before going to bed might keep you awake at night and make you fatigued in the morning.

Caffeine is a naturally occurring stimulant that increases alertness.

Too much coffee during the day, or too close to bedtime, can:

  • Make it more difficult to sleep
  • Make it more difficult to sleep by increasing the amount of times you
  • Go to the toilet overnight

Caffeine is found in coffee, chocolate, and several teas and soft drinks. Caffeine can also be present in several drugs, including prescription and over-the-counter pain relievers.