better sleep solutions

Better Sleep Solutions: For 16 Common Sleep Problems

Want Better Sleep? Feeling Tired When You Wake Up? Here Are 16 Potential Causes and Solutions

Waking up exhausted, even after a full night of sleep, is an all-too-common complaint. While occasional morning grogginess can be expected, persistent daytime fatigue can seriously impact your quality of life and health.

Many lifestyle, health, and environmental factors can interfere with getting restorative, high-quality sleep. Listen up to learn the most common reasons for morning fatigue, along with actionable solutions to help you bounce out of bed feeling refreshed and energized.

want better sleep?
A great night of sleeping
Story at a Glance:

  • Not getting enough total sleep is the #1 reason for morning fatigue. Aim for 7-9 hours.
  • Sleep apnea causes breathing interruptions and poor sleep quality. Get tested and treated with CPAP or devices.
  • Poor sleep quality from disorders, noise, lights, etc., degrades sleep. Optimize bedroom environment.
  • Depression alters sleep cycles and causes fatigue. Seek treatment with therapy, meds, and lifestyle changes.
  • Nutrient deficiencies like low iron disrupt sleep-regulating bodily processes. Eat a balanced diet and supplement as needed.
  • Dehydration makes you feel sluggish upon waking. Drink 6-8 glasses of water daily.
  • Hypothyroidism slows metabolism and causes unrelenting fatigue. Get thyroid levels tested and take medication if low.
  • Some medications have drowsiness as a side effect. Talk to your doctor about timing or alternatives.
  • Alcohol interrupts sleep cycles and suppresses deep sleep. Limit drinking, especially near bedtime.
  • Chronic fatigue syndrome causes disabling, long-term exhaustion. See a doctor to explore treatment options.
  • Going to bed at the wrong time for your body clock disrupts sleep. Align bedtime with natural preferences.
  • Hitting snooze causes fragmented, low-quality sleep. Set one alarm and get up when it goes off.
  • Temperature, noise, light, and comfort in your bedroom impact sleep quality. Optimize your sleep environment.
  • Sleep partners can disrupt your sleep with motion or snoring. Use earplugs or separate beds, or get treatment.
  •  Caffeine and alcohol near bedtime impair sleep quality. Stay hydrated.
  • Unaddressed sleep disorders like sleep apnea lead to fatigue. See a doctor for diagnosis and treatment.


Waking up exhausted, even after a full night of sleep, is an all-too-common complaint. While occasional morning grogginess can be expected, persistent daytime fatigue can seriously impact your quality of life and health.

Many lifestyle, health, and environmental factors can interfere with getting restorative, high-quality sleep. Listen up to learn the most common reasons for morning fatigue, along with actionable solutions to help you bounce out of bed feeling refreshed and energized.

prioritize nightly sleep
Prioritize nightly sleep and stick to a regular bedtime routine.

1) Not Getting Enough Sleep

The number one reason you may feel tired even after a night’s rest is simply needing to sleep longer. Adults should aim for 7-9 hours of sleep per night, yet many still need adequate shuteye. In addition, you may be going to bed at the wrong time. 

Better Sleep Solution: Prioritize nightly sleep and stick to a regular bedtime routine. Turn off screens an hour before bed, keep your bedroom cool and dark, and use white noise to ensure sufficient slumber. 

2) Sleep Apnea

Sleep apnea causes repeated pauses in breathing and decreased oxygen levels during the night. This prevents you from getting enough deep, restorative sleep, leading to chronic fatigue. Loud snoring and daytime drowsiness are common symptoms.

Better Sleep Solution: See your doctor and get tested for sleep apnea. Lifestyle changes, mouthpieces, CPAP devices, and surgery are treatment options that can help restore uninterrupted breathing.

3) Poor Sleep Quality

Even if you are in bed for 7-8 hours, disturbances can fragment sleep. Insomnia, restless leg syndrome, noise, light, and interruptions can all degrade sleep quality.

Better Sleep Solution: Evaluate your bedroom for factors impacting sleep quality. Block out light and noise, keep the room cool, turn off electronics, and reserve your bed only for sleeping to optimize rest.

4) Depression

Depression can wreak havoc on sleep by causing restless, unrefreshing sleep and altered sleep cycles. Excessive morning tiredness, sadness, and lack of motivation are common symptoms.

Better Sleep Solution: Consult your doctor about depression screening. Anti-depressants, therapy, and lifestyle changes like sun exposure, socializing, exercise, and routines can help relieve depressive fatigue.

micronutrient-rich diet
Eat a balanced, micronutrient-rich diet.

5) Nutrient Deficiencies

Lacking critical micronutrients like iron, vitamin D, magnesium, and B vitamins can drain your energy. Nutrient deficiencies interrupt bodily processes that regulate sleep and metabolism.

Better Sleep Solution: Eat a balanced, micronutrient-rich diet. Consider getting bloodwork done and supplement accordingly after consulting your doctor about any deficiencies.

6) Dehydration

Dehydration can leave you feeling sluggish, especially first thing in the morning. When your body lacks fluid, it struggles to function optimally.

Better Sleep Solution: Drink at least 6-8 glasses of water daily and limit diuretics like caffeine and alcohol that can cause excess water loss. Eating water-rich fruits and veggies can also boost hydration.

7) Hypothyroidism

An underactive thyroid (hypothyroidism) slows metabolism and causes unrelenting fatigue. If low thyroid is the culprit, you’ll likely notice unexplained weight gain, hair loss, and cold feelings.

Better Sleep Solution: Request a thyroid panel from your doctor. Synthroid and other thyroid medications can help normalize hormone levels and relieve hypothyroid fatigue.

8) Medication Side Effects

Some prescription drugs list fatigue and sleepiness as potential side effects. These include blood pressure medications, antihistamines, anti-depressants, and pain relievers.

Better Sleep Solution: Review medications with your pharmacist and doctor to understand the risks of daytime drowsiness. Adjust timing, change dosages, or consider alternatives if side effects persist.

alcohol intake
Limit alcohol intake, especially in the evening.

9) Excess Alcohol

While some think alcohol helps sleep, it actually interrupts regular sleep cycles by suppressing REM and deep sleep. Just a few drinks can reduce sleep quality and lead to sluggishness upon waking.

Better Sleep Solution: Limit alcohol intake, especially in the evening. Refrain from drinking within 3 hours of bedtime. Overcome dependence with support groups or treatment programs if needed.

10) Chronic Fatigue Syndrome

Chronic Fatigue Syndrome (CFS) is a complex disorder characterized by extreme, unrelenting exhaustion lasting 6 months or longer. Even minimal activity can worsen symptoms.

Better Sleep Solution: See a doctor for evaluation if fatigue is disabling and no other cause is found. Treatments like cognitive behavioral therapy, gentle exercise, and anti-depressants may provide relief.

11) You Go To Bed At The Wrong Time

Your innate chronotype – whether you’re a night owl or an early bird – determines optimal sleep and wake times. Forcing yourself to sleep and waking up at the wrong times for your body clock disrupts sleep.

Better Sleep Solution: Determine your chronotype through online quizzes or DNA testing. Gradually adjust your bedtime and wake time to align with your natural preferences. This can improve sleep satisfaction immensely.

12) You Stay In Bed Too Long

Hitting snooze for hours seems like more sleep but actually results in restless, fragmented slumber that leaves you groggy. You will need more than a few minutes to reach deep, restorative stages.

Better Sleep Solution: Set one alarm and get up when it goes off. Avoid snoozing. If needed, move your alarm clock away from the bed so you can get up to turn it off. This trains you to wake up energized.

optimize your sleep environment
Optimize your sleep environment.

13) Your Bedroom Environment

Aspects of your sleep space, like temperature, noise, light levels, and comfort, impact the quality of rest. An uncomfortable bedroom inhibits your ability to fall into a continuous, deep slumber. Blue light exposure at night. Remember, blue light will keep melatonin from being produced, which is critical for good rest.

Better Sleep Solution: Optimize your sleep environment. Use blackout curtains or an eye mask, keep the room cool to around 65°F, use a white noise machine or earplugs, and invest in a comfortable cooling mattress. Blue light-blocking glasses, especially if you use a device at night, can help reduce light exposure and preserve your sleep-wake cycle. 

14) Your Bed Partner Disrupts Sleep

Did you know that if you sleep next to a snoring bedpartner, you lose an hour of sleep each night? Sleeping next to a tossing, turning, snoring, or blanket-hogging partner affects your ability to sleep soundly through the night. You lose precious sleep without even realizing it.

Better Sleep Solution: Compromise on an ideal bedroom temperature and bedding arrangement. Encourage loud snorers to seek treatment. Ear plugs, white noise, or separate beds/bedrooms are additional fixes. Consider trying out a memory foam mattress that limits motion to rest uninterrupted.

15) You Consume Sleep-Disrupting Food and Drink

Alcohol and caffeine negatively impact sleep quality. Alcohol suppresses REM sleep, while caffeine blocks adenosine, causing insomnia. This prevents you from reaching critical deep sleep stages. Eating too close to bedtime will also affect your sleep. Sleeping after eating doesn’t give your body enough time to digest the food, inciting digestive problems like heartburn and acid reflux. 

Better Sleep Solution: Avoid alcohol, coffee, tea, chocolate, and soda, especially late afternoon and evening. Stop caffeine by 2pm and stop alcohol 3 hours before bed. Caffeine has a half-life of 6-8 hours, so stopping by 2 means that at least half of it is out of your system by bedtime. Stay hydrated with water instead of caffeinated and sugary beverages. It’s recommended to wait at least three hours before you go to bed after a meal.

16) You Have An Undiagnosed Sleep Disorder

Various sleep disorders like insomnia, sleep apnea, narcolepsy, restless legs syndrome, and circadian rhythm disorders can significantly disrupt sleep quality and lead to fatigue.

Better Sleep Solution: If you consistently have difficulty sleeping or feel tired during the day, see your doctor. Diagnosing and treating any underlying sleep disorder is key to resolving fatigue issues.

The Bottom Line

If you feel tired upon waking even after ample sleep, there are many possible explanations for your fatigue. From insomnia to diet to medical issues, many factors could be responsible. See your doctor for specific solutions to your sleep problems.

Improve and create a better sleep environment, adopting lifestyle habits that promote quality sleep, and addressing any underlying health or psychological conditions can overcome morning grogginess. Consult your healthcare provider if fatigue is ongoing to pinpoint and treat the root cause so you can feel refreshed and energized when you wake up each morning.