You feel tired after sleeping because your sleep quality is poor, disrupted by stress, poor sleep hygiene (screens, caffeine, inconsistent schedule), or underlying issues like sleep apnea, anxiety, Restless Legs Syndrome, chronic pain, hormonal changes, or certain medications, preventing you from reaching deep, restorative stages, even if you're in bed long enough.
Sleep Environment: Your sleep environment might not be conducive to a full night's rest. Factors like noise, light, or temperature can cause interruptions. Lifestyle Factors: Consumption of caffeine or alcohol, irregular sleep schedules, or lack of physical activity can impact your sleep quality.
Chronic stress, anxiety, pain, or nervous-system dysfunction can also degrade sleep quality, Bateman says. Lifestyle and environmental factors can make a big difference, too. Background noise and ambient light can lead to poorer sleep, Schuetz says, as can drinking even small amounts of caffeine and alcohol.
Examples of conditions linked with insomnia include ongoing pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson's disease and Alzheimer's disease. Sleep-related disorders.
The 3-2-1 bedtime method is a simple sleep hygiene strategy: stop eating 3 hours before bed, stop working 2 hours before bed, and stop using screens (phones, tablets, TVs) 1 hour before sleep, helping your body transition to rest by reducing stimulants and digestive load for better sleep quality. A more detailed version adds 10 hours (no caffeine) and 0 (no snoozing) for a 10-3-2-1-0 rule.
Signs of poor core sleep (deep, restorative sleep) include waking up foggy, daytime fatigue/energy crashes, poor concentration, irritability, frequent illness, memory issues, and mood swings, indicating your brain and body aren't fully repairing and consolidating memories. You might also experience increased sugar cravings, slow muscle recovery, and a weakened immune system.
In his piece, he revealed that through his years of research, he's found that rumination is the biggest thing that causes poor sleep. He says that being worried about something at night has affected his own ability to fall asleep.
While every organ in the body is affected by poor sleep, the brain takes the biggest hit, showing signs of dysfunction faster than any other system. Over time, the heart, liver, and immune system also begin to show stress, which can increase your risk of chronic illness.
Create a restful environment
Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
Fatigue red flags signal potentially serious issues beyond normal tiredness, including unexplained weight loss, persistent fever, night sweats, shortness of breath, chest pain, severe headaches, confusion, or new neurological/joint problems alongside exhaustion. Other signs include fatigue worsening with activity, significant cognitive/mood changes, or lack of energy despite rest, suggesting conditions like infection, autoimmune disease, heart problems, cancer, or mental health issues, warranting prompt medical evaluation.
Vitamin B12 is the best vitamin supplement for treating tiredness and fatigue. This essential nutrient helps your body produce energy and keeps you feeling less fatigued both physically and mentally.
This level of fatigue goes beyond just feeling “tired” after a busy day. You may feel physically worn down, like your body is heavy and sluggish, while your mind continues to race. Even when you try to rest, the restlessness often associated with ADHD can make it hard to relax fully.
The 3-3-3 rule for sleep is a technique to help manage anxiety and improve sleep quality. It involves focusing on three things you can see, three things you can hear, and moving three parts of your body.
It could be due to poor sleep quality, lifestyle factors such as stress, poor diet, lack of exercise or an underlying health condition. It is also possible that you may not be getting enough deep sleep or REM sleep, which can leave you feeling tired even after a full night sleep.
The five key signs of narcolepsy, often remembered by the acronym CHESS, are Cataplexy (sudden muscle weakness), Hallucinations (vivid dream-like images), Excessive Daytime Sleepiness (EDS), Sleep Paralysis (inability to move when falling asleep or waking), and Sleep Disruption (fragmented nighttime sleep). These symptoms reflect a disruption between wakefulness and REM sleep, with elements of sleep intruding into the waking state.
What are signs of sleep deprivation?
Whether you prefer a cold drink or a warm bedtime drink, here's our list of the best drinks before bed to help you drift off.
Melatonin. Melatonin is a natural hormone that's mainly produced by your pineal gland in your brain. It plays a role in managing your sleep-wake cycle and circadian rhythm.
The koala is famous for sleeping around 20-22 hours a day, which is about 90% of the day, due to their low-energy diet of eucalyptus leaves that requires extensive digestion. Other extremely sleepy animals include the sloth (up to 20 hours) and the brown bat (around 20 hours), with some snakes like the ball python also sleeping up to 23 hours daily.
Key Findings
Furthermore, ramelteon was found to be about 10 times more potent than melatonin in promoting sleep.
Own Your 3-Foot Space In Navy SEAL training, there's a simple but profound principle: Own your 3-foot space. It means focusing on what's directly within your control—your actions, your attitude, your effort—no matter how chaotic the environment around you becomes.
Snacks for Sleepiness
Your body can't produce tryptophan on its own — it has to be obtained through your diet. Good sources: turkey, chicken, fish, eggs, cheese, edamame, peanuts, tofu, quinoa and pumpkin seeds. Melatonin, a hormone your body makes to help with your sleep cycle.
Napping with your legs elevated is a key part of the Navy SEAL nap, and it has several benefits for your overall health. Improved circulation: Keeping your legs elevated promotes better circulation, helping blood return to the heart more efficiently.