Why Do I Feel So Tired All the Time Even After Sleeping?

I don’t remember the last time I woke up feeling truly rested. I sleep enough, I think? I get at least 7 hours on most days. Yet I wake up so exhausted — like my body never really switched off. I feel so tired all the time even after sleeping.

If this sounds familiar, we want you to know something important:

Sleep isn’t just about duration. It’s about restoration.

You can technically “sleep” for 7–9 hours… and still wake up tired if your body didn’t get enough restorative sleep (the kind that actually repairs you).

When stress stays high, when blood sugar dips through the night, or when your body clock is out of rhythm, your system can stay on alert even while your eyes are closed. On the outside, it looks like "rest". On the inside, recovery never fully happens. And this kind of tiredness doesn’t lift with coffee. It builds quietly through the day.

What “Restorative Sleep" Really Means

Your sleep isn’t one long, steady state. Your brain cycles through stages of sleep—some are lighter, some are deeper. Deep sleep (Stage 3 / N3) is especially linked with physical recovery and restoration.  So you can get the hours, but if your sleep is fragmented, too light, or constantly interrupted, your body may not be getting what it needs.

The Most Common Reasons You’re Tired Even After Sleeping

1) You’re sleeping… but your nervous system is still “on”

A huge number of people who feel exhausted despite sleeping are dealing with hyperarousal—basically, the body staying on high alert due to stress, anxiety, overthinking, or chronic pressure. Research on insomnia increasingly points to hyperarousal as a core mechanism—your system becomes more reactive to stress, which disrupts sleep quality even if you’re technically asleep. This is also common in women during the week before their period.

Signs this might be you:

• You wake up feeling “wired but tired”

• Light sleep, vivid dreams, or frequent waking

• Your mind starts running the second you wake up

• You’re always tense, even when resting

What helps:

• A 10–20 minute wind-down routine (same every night)

• Low light in the last hour

• A “brain dump” journal (3 mins)

• Slow breathing (longer exhales)

(I’m not giving you fluffy tips—this is nervous system biology.)

2) Blood sugar dips (or swings) are disrupting your night

If blood glucose drops too low at night, the body can release stress hormones to bring it back up — this can fragment sleep and make you wake up feeling awful. Nocturnal hypoglycemia is a recognized issue (especially in people with diabetes or on glucose-lowering meds), and it can happen during sleep. 

Signs to look for:

• Waking up sweaty, shaky, hungry, or anxious

• Nightmares or restless sleep

• Waking up at 3–4 AM and struggling to fall back asleep

• Energy crashes mid-morning
  

What helps (general guidance):

• A balanced dinner (adequate protein + fibre + some complex carbs)

• Avoiding sugary snacks right before bed

• If you’re diabetic or on meds: discuss nighttime lows with your Doctor or Health Coach.
  

3) Sleep apnea (or breathing disruption) is stealing your deep sleep

This one is way more common than people think. With obstructive sleep apnea, breathing repeatedly stops and starts during sleep, which causes micro-awakenings. The result: you don’t get typical restorative sleep, and daytime exhaustion becomes a constant. 

Common signs:

• Loud snoring

• Waking up with a dry mouth or morning headaches

• Waking up unrefreshed no matter how early you sleep

• Daytime sleepiness and brain fog
  

If you suspect this, it’s worth getting evaluated right away. This isn’t a “push through it” problem.

4) Your circadian rhythm is off (your body clock is confused)

Your body has a clock. It runs on light exposure, routine, meal timing, and sleep timing. If you’re getting bright light late at night (screens, harsh indoor lighting), sleeping and waking at inconsistent times, or doing heavy work late, your body may not be producing the right sleep signals at the right time. For women, often time a lot of liver and hormone clearing happens in the night. If you're not in a state of rest at that time, your body could possibly delay it or cancel it altogether.

This often looks like:

• Taking long to fall asleep

• Waking up groggy even after “enough” hours

• Feeling sleepy at odd times during the day
  

5) A “silent” deficiency or hormonal issue is draining you

Sometimes the issue isn’t sleep itself—it’s what your body is carrying into sleep. Common medical contributors to persistent fatigue include:

• Iron deficiency / low ferritin

• Vitamin B12 deficiency

• Thyroid dysfunction

• Mood disorders (depression/anxiety)

• Other health conditions

We're not going to diagnose you in a blog post. But we are going to say this: If you’ve been tired for weeks to months, don’t just blame discipline. Look for root causes.

A Quick Self-Audit (Save This)

Ask yourself:

In the last 2 weeks…

• Do I wake up in the night (even briefly)?

• Do I wake up with a dry mouth / headache?

• Do I feel wired but tired?

• Do I depend on caffeine to feel human?

• Do I crash after meals or mid-morning?

• Have I been under sustained stress?

• Is my sleep timing inconsistent?
  

If you said yes to multiple, your “tiredness” is likely not a willpower problem. It’s a systems problem.

We get it — life can look wildly different for everyone. And when you’re tired all the time, even “simple” things like food and routines start feeling confusing. If you want to fix your sleep and get your energy back, start with this targeted 5-week program. It’s designed to help you rebuild your rhythm step-by-step, without overthinking.

→ Start the 5-Week Sleep + Energy Reset

What to Do Next (A Practical 7-Day Reset)

Night routine (Day 1–7)

• Same sleep + wake time (within a 60-minute window)

• Screens dimmed / low light in the last hour

• 3-minute brain dump journal

• 5 minutes slow breathing (long exhale)
  

Food + blood sugar support (Day 1–7)

• Dinner: protein + fiber + carbs (not just salad)

• Avoid sugary snacks late night

• Hydrate enough during the day (but reduce liquids right before bed)

Light + rhythm (Day 1–7)

• Get daylight in your eyes within 30–60 minutes of waking

• Avoid harsh bright lights late at night
  

If you suspect sleep apnea

• Track: snoring, morning headaches, daytime sleepiness

• Consider medical evaluation (this can be life-changing)

If this post felt uncomfortably accurate, you’re not alone. Reach out to someone who can help you & get started on the journey to reclaim your energy back. It is possible. We share practical, realistic fixes for energy, cravings, sleep and fat loss—especially for busy women — on Instagram at @alterbypujah. Follow for more.