You've clocked in your 8 hours, but waking up feels like you've run a marathon in your sleep. If this sounds familiar, then you're not alone. A recent survey revealed that 61% of women and 49% of men in the UK wake up feeling tired, even after a full night's rest. A frustrating and common issue, it's also far from trivial and feeling tired when waking up can impact your mood, productivity and general health.
The reasons behind waking up tired vary and can range from poor sleep habits and diet to more serious underlying health conditions. But figuring out what’s disrupting your rest is the first step to reclaiming your nights and getting your sleep back on track.
If you find yourself asking, “Why do I wake up tired after 8 hours of sleep?” read on to find out more.
Why is sleep important?
The foundation for good physical and mental well-being, your health and how you feel while awake depends a lot on what happens while you are sleeping. During sleep, your body works hard to repair tissues, strengthen the immune system and release growth hormones essential for recovery and growth.
Instrumental in enhancing cognitive function, good quality sleep is crucial for brain health, promoting mental acuity and the ability to concentrate and consolidate memories to learn new things.
Beyond physical restoration, sleep plays a key role in regulating emotion. A well-rested brain and body are better equipped to manage stress, make sound decisions and maintain a balanced mood. Lack of sleep, on the other hand, can increase the risk of depression, high blood pressure and weakened immunity, putting you at risk of catching infections, such as the common cold or flu.
How much sleep do you really need?
The ideal amount of sleep varies based on factors like age, activity level and overall health. For instance, children and teens need more rest to support growth and development, while adults typically thrive on 7–9 hours of quality sleep. Pregnant individuals or those recovering from illness may need additional hours to meet their body’s heightened demands.
Here’s a closer look at how sleep needs vary by age group:
Infants and toddlers (4 months–2 years)
Babies and toddlers need the most sleep, with recommendations ranging from 12 to 16 hours for infants (including naps) and 11 to 14 hours for toddlers. Sleep is critical at this stage for brain development, physical growth and memory formation, with infants spending most of their first year of life asleep.
Nursery and school-age children (3–12 years)
Nursery-age children thrive on 10 to 13 hours of sleep, while school-age children (6–12 years) require 9 to 12 hours. Sleep at this age supports attention, behaviour and learning capabilities.
Teens (13–18 years)
During adolescence, the body undergoes significant physical and emotional changes, demanding 8 to 10 hours of sleep per night. However, teens often fall short due to social, academic and extracurricular pressures, which can impair cognitive function, mood regulation and even physical performance.
Adults (18–64 years)
Most adults need 7 or more hours of sleep each night to function at their best. Sleep quality becomes a key factor at this stage—uninterrupted, restorative sleep is crucial for maintaining energy, focus and a strong immune system, and adults who sleep less than the recommended amount may have more health issues than those who do.
Older adults (65+ years)
Interestingly, older adults still require around 7 hours of sleep, but they often experience changes in sleep patterns. These include lighter, more fragmented sleep and earlier waking times. While this is a natural part of ageing, poor-quality sleep can affect memory, energy and health.
Despite the common belief that everyone needs exactly 8 hours of sleep, this is more of a myth than a rule. Some people function perfectly fine with only 6 hours, while others feel their best with 10. The key is tuning into your body—if you’re waking up groggy or relying on caffeine to get through the day, you’re likely not hitting your sleep sweet spot.
Frive’s Stuffed Meatless Peppers
Reasons you might be waking up tired after 8 hours of sleep
1. Diet
What you eat during the day can make or break your sleep quality. Diets high in saturated fats and sugars or low in fibre have been shown to disrupt deep, restorative sleep.
Caffeine Caffeine, while a go-to for energy for many, can linger in your system for hours , keeping your brain too alert for proper rest and alcohol, though it may help you fall asleep, often leads to fragmented sleep later in the night. Additionally, eating heavy, protein-rich meals or spicy dishes too close to bedtime can cause discomfort or even heartburn, making it harder to settle down.
Instead, make nutrient-rich choices like whole grains, fruits and vegetables—particularly those high in tryptophan or B vitamins—which help regulate melatonin, the hormone that controls your sleep-wake cycle.
Tips to improve sleep with diet:- - Swap late-night snacks for magnesium-rich foods like oatmeal, dark chocolate, bananas or a handful of nuts.
- - Limit caffeine to the morning hours.
- - Try avoiding alcohol in the evening, as it can fragment your sleep later in the night.
- - Ensure your diet consists of healthy meals on a regular basis. If you struggle for time, meal prep delivery services are a fantastic solution.
2. Sleep quality
Getting enough sleep is only half the equation; the quality of that sleep is equally important. Interrupted sleep, trouble falling asleep or waking up feeling unrefreshed could all point to poor sleep quality. External factors like a noisy or cluttered bedroom, a mattress past its prime or even light creeping through the curtains can all disrupt your ability to rest deeply. Your habits matter, too—scrolling on your phone before bed exposes you to blue light, which suppresses melatonin and delays the onset of sleep.
Tips for improving sleep quality- - Keep your bedroom dark, cool and quiet to create the best possible sleep environment.
- - Power down screens an hour before bed and try reading or meditating instead.
- - Invest in a comfortable, high-quality mattress and pillow that support your posture.
3. Sleep disorders
Chronic tiredness after a full night’s rest may stem from underlying sleep disorders. Conditions like insomnia, where you struggle to fall or stay asleep, can leave you feeling drained despite hours in bed.
Sleep apnoea, a disorder where breathing stops and starts during sleep, is another common issue that disrupts rest and leaves you fatigued. Restless leg syndrome, narcolepsy and other disorders can all interfere with the restorative stages of sleep your body needs to recover.
These conditions often go undiagnosed, as their symptoms, like snoring or unexplained daytime fatigue, are easy to overlook. If you frequently wake up tired despite seemingly getting enough sleep, consulting a healthcare professional can help uncover and treat any underlying issues.
Tips for managing sleep disorders- - Keep a sleep diary to track patterns and symptoms to share with a doctor.
- - Explore therapies like CPAP for sleep apnoea or cognitive-behavioural therapy for insomnia.
- - Avoid triggers, such as alcohol or heavy meals, that make symptoms worse.
4. Stress levels
Stress is one of the most common culprits behind restless nights. When your mind is preoccupied with worries about work, finances or personal challenges, switching off and relaxing is difficult. Chronic stress elevates cortisol levels, which interfere with your body’s natural sleep-wake cycle, making it harder to fall and stay asleep.
Creating a calming bedtime routine that includes activities such as journaling, deep breathing exercises or listening to soothing music can help quiet the mind and lower cortisol levels. Managing stress during the day is equally as important, setting the tone for a calmer, more restful night.
Tips for reducing stress before bed- - Practice mindfulness or meditation to calm your thoughts.
- - Schedule relaxing activities like yoga or a warm bath before sleep.
- - Write down your worries in a journal to free your mind of racing thoughts.
5. Sleep environment
Your bedroom should be your sanctuary, but too often, it’s working against you. Bright streetlights sneaking through the curtains, noisy neighbours or a room that’s too hot or cold can sabotage your sleep before you even close your eyes. Even the glow from your phone screen can trick your brain into thinking it’s still daytime, messing with your natural sleep-wake cycle.
Getting your room just right for sleep is easier than you might think. For example, a cooler room helps your body naturally relax into a deep sleep. Soft background noise like a fan or white noise can drown out disruptions, while blackout curtains or an eye mask keep the light out. Even upgrading your mattress or pillows to match how you like to sleep can make a world of difference.
Tips to improve your sleep environment- - Block out light with blackout curtains or an eye mask.
- - Use a fan or white noise machine to cancel out noise.
- - Check your mattress and pillows and replace them if they’re past their prime.
6. Physical health
Your physical health and sleep are closely intertwined. Chronic conditions like pain, diabetes or hormonal imbalances can disrupt your sleep cycle, preventing you from achieving deep, restorative rest.
For example, fluctuating blood sugar levels in people with diabetes or the discomfort of joint pain can cause you to wake up frequently. Similarly, hormonal changes during pregnancy, menopause or menstrual cycles may lead to insomnia or fragmented sleep.
Combat poor sleep hygiene through exercise and good nutrition. Regularly moving your body helps burn off excess energy and prepares your mind and muscles for rest. A balanced diet rich in fibre and essential nutrients helps stabilise your body’s rhythms and prevents those inconvenient midnight sugar crashes.
Tips for supporting physical health and sleep- - Schedule regular, moderate exercise earlier in the day.
- - Avoid heavy or sugary meals close to bedtime.
- - Speak to a healthcare provider about managing chronic pain or hormonal issues.
7. Mental health
When your mind is racing at bedtime, sleep doesn’t stand a chance. Stress, anxiety and depression can keep you trapped in a cycle of restless nights and exhausted days. It’s a vicious loop: poor sleep makes it harder to cope with emotions, and struggling with mental health makes it harder to sleep.
Your brain uses sleep to process emotions, consolidate memories and hit the reset button for the next day. When you don’t get enough, it’s like trying to navigate life with a foggy windshield.
Tackling mental health challenges head-on with mindfulness, therapy or simply by creating a calming bedtime routine can make a noticeable difference in how well you sleep and how good you feel.
Tips for mental health and sleep- - Try journaling or deep breathing exercises to ease your mind before bed.
- - Avoid screens and overstimulating activities an hour before bedtime.
- - Consider therapy or counselling to address underlying stress or anxiety.
8. Lifestyle choices
Your daily habits set the stage for how well you sleep at night. Late-night caffeine binges, endless scrolling on your phone or skipping workouts might not seem like a big deal, but they can snowball into restless nights and sluggish mornings.
Making small changes, like cutting back on caffeine after lunch, setting a consistent bedtime or swapping your evening screen time for a book or a warm bath, can help you wind down naturally.
Tips for sleep-friendly lifestyle changes- - Limit caffeine and alcohol intake in the hours before bed.
- - Set a consistent bedtime, even on weekends.
- - Replace screen time with calming activities like reading or meditating.
Foods that promote better sleep (and those that don’t!)
What you eat can make or break your bedtime routine. Certain foods are like lullabies for your body, helping you relax and drift off, while others can leave you tossing and turning.
Well-known for improving sleep, magnesium is a mineral that has been found to improve sleep quality as well as other sleep-related problems. Boost your magnesium levels naturally by adding foods such as spinach, almonds, avocados and bananas into your diet to help relax muscles and calm your nervous system for a more restful night.
Tryptophan-heavy proteins, such as turkey, eggs and tofu, are also your sleep-time allies, promoting the production of serotonin and melatonin, the hormones that regulate sleep. Tart cherries, fatty fish like salmon and a soothing glass of warm milk can also work wonders.
Steer clear of caffeine, sugary snacks and heavy meals close to bedtime. While they might make delicious evening treats, chocolate, spicy dishes and salty crisps can keep your body alert or upset your digestion, sabotaging your sleep. A tipple before bed should also be avoided at all costs. Alcohol might make you drowsy at first, but it also reduces sleep quality, leaving you feeling groggy the next day.
Frive meals are packed full of all the necessary nutrients and vitamins that help to promote sleep
Sleep better with Frive
A good night's sleep is a crucial part of feeling your best day and night. While waking up a little sleepy in the morning is perfectly normal, feeling constantly fatigued after a night's rest could indicate a bigger issue.
Regain control and improve your sleep quality with simple changes, like fuelling your body with foods that calm and recharge whilst also creating a calming space that sets the stage for a restful night's sleep.
If you're looking for an easy way to incorporate these changes into your life, Frive’s meal prep plans are here to help. Designed with nutrition and convenience in mind, our meals deliver the energy you need to power through the day and the nutrients that promote restful sleep at night.
Don't wait to start feeling more rested and refreshed. Explore our meal plans and take the first step toward better sleep and health, delivered right to your door.
