What to Do if You Wake Up Tired Every Day? Here's the Truth

Waking up tired every single day... it's like a bad joke, but unfortunately, it’s not funny. Trust me, I know. It’s frustrating, confusing, and, quite frankly, it can mess with your whole day. I’ve been there—feeling like you’ve had the best sleep, but the moment your alarm rings, you just want to crawl back under the covers. If that sounds like you, you’re not alone, and luckily, there’s a way out of this exhausting cycle.

Why Do You Wake Up Tired Every Day?

Okay, before we jump to solutions, let’s understand why you feel like a zombie when you get out of bed. You might be thinking, "But I slept for 8 hours! Why do I still feel tired?" Well, sleep quality, my friend, plays a huge role here. It’s not just about how much sleep you get, but how deep it is.

Sleep Stages Matter More Than You Think

You know that deep, restful sleep everyone talks about? That's where the magic happens. It’s in the REM and deep sleep stages that your body does most of its repairing and recharging. If you’re waking up tired, chances are, you're not spending enough time in those crucial stages. Maybe you wake up a lot during the night (I know I do sometimes), or your sleep cycle is off.

Stress and Anxiety Are Silent Sleep Killers

Oh, and let’s not forget stress. If you're anything like me, you might find yourself overthinking before bed or struggling with work or personal stress. It doesn’t take much to disturb your sleep. Stress hormones like cortisol can wreak havoc on your ability to fall and stay asleep. (Been there, done that—yikes!)

What to Do if You Wake Up Tired: Practical Steps to Fix It

Alright, enough with the science, let’s get into what you can do about it. I'm going to share a few tips I wish someone told me sooner when I was stuck in this tired loop.

1. Set a Consistent Sleep Schedule

I know, I know. It's tempting to stay up late binge-watching Netflix or scrolling through your phone (guilty as charged). But honestly, your body thrives on routine. Try to go to bed and wake up at the same time every day—even on weekends. You’re training your body to get into a rhythm. And trust me, it makes a huge difference. I started doing this a few months ago and wow, it really helped.

2. Watch What You Eat Before Bed

You might not think about it, but what you eat (and drink) affects how well you sleep. Avoid heavy meals, caffeine, and alcohol right before bed. A small snack? Fine. But anything that spikes your blood sugar or messes with your digestion can lead to restless nights.

For a while, I was drinking coffee in the late afternoon (I know, not great) and was wondering why I woke up groggy. Once I cut that out, I saw a noticeable difference. Weird how small changes can have such a big impact.

3. Create a Relaxing Bedtime Routine

We’ve all been there—staring at our phones or computers before bed. But let me tell you, that blue light is not your friend. It messes with your melatonin levels, which can make it harder to fall asleep. What I started doing was a quick 10-minute meditation before bed. It sounds cliché, but it worked wonders for me.

A warm bath, a good book, or some relaxing music can all help ease your body into sleep mode. Honestly, whatever works for you, but make it a habit.

Other Possible Causes of Waking Up Tired

Okay, so you've made changes to your routine and still find yourself waking up tired. What gives?

Sleep Apnea: A Hidden Culprit

Have you ever heard of sleep apnea? It’s when your breathing stops temporarily while you sleep. I had no idea I might have it until a friend mentioned his struggle with it. People who have sleep apnea often wake up feeling tired because their sleep gets interrupted throughout the night. If you suspect this could be a problem, don’t ignore it. See a doctor—they’ll help you figure it out.

Medical Conditions That Affect Sleep

Sometimes, waking up tired is more than just poor habits. Medical conditions like hypothyroidism, depression, or chronic fatigue syndrome can cause you to feel drained no matter how much you sleep. I remember feeling constantly tired even after a full night’s sleep. Turns out, I had some thyroid issues (thankfully, it’s under control now).

Lifestyle Factors That Keep You Tired

Are you overworking yourself? Maybe your social calendar is packed, or you're just juggling a million things at once. Stress, overcommitment, or even too much screen time can impact how well you sleep. If that sounds like you, it might be time to reevaluate your schedule. It can be tough, but hey, it's worth it.

How to Start Feeling Energized Again

So, let’s talk about solutions that will actually help you feel better. If you’ve made the changes I suggested and still find yourself dragging, here are a few more steps you can try.

Get Active During the Day

You’d think it would make you more tired, but exercise actually improves your sleep quality. Aim for at least 30 minutes of movement during the day, and no, walking to the fridge doesn’t count (trust me, I’ve tried). Whether it’s yoga, running, or lifting weights, moving your body can help you sleep better at night.

Consider Talking to a Professional

If you’ve tried everything and you’re still waking up tired, it might be time to speak to a doctor or sleep specialist. I know, no one wants to go down that route, but sometimes we need help. Getting to the root of the issue could be life-changing.

Final Thoughts: Can You Ever Wake Up Refreshed?

Well, after all the research and trial-and-error, I can say one thing for sure: you can definitely improve how you feel when you wake up. It might take some time, but it’s worth it. The key is to stay consistent with your routine and really listen to your body. Maybe you’re not getting the perfect 8 hours of sleep, but there are definitely small changes that can make a big impact.

Look, I know it’s tough, and it’s easy to feel stuck in this cycle. But, trust me, you can get out of it. Take it one step at a time, and soon you’ll start feeling the difference.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.