Why do I always wake up tired?
Check how well you sleep, not just how long. Alcohol, snoring and waking in the night can all leave you tired after 8 hours. If better nights don’t help, the cause may not be sleep.
On this page
Why am I still tired after 8 hours of sleep?
Because hours are only part of it. Adults need 7 to 9 hours on average. If you get that and still wake tired, look at what happens during those hours.
Take alcohol. The NHS says you sleep less deeply after drinking. The next day you’ll be tired, even if you sleep a full 8 hours.
Waking several times a night and still feeling tired after waking up are both signs of insomnia (trouble getting to sleep or staying asleep).
| What you notice | What it can point to | First step |
|---|---|---|
| A drink most evenings | Lighter sleep after alcohol | Cut down on alcohol before bed. |
| Loud snoring, gasping or choking | Sleep apnoea, where breathing stops and starts | See a GP. |
| Waking several times a night | Insomnia | Get up at the same time every day. |
| Tea or coffee later in the day | Caffeine, which can last up to 7 hours | Stop at least 6 hours before bed. |
| Low mood, waking very early | Depression | Talk to a GP. |
| A strong need to move your legs at night | Restless legs syndrome | Mention it to a GP. |
Sources: NHS: tiredness tips; NHS: insomnia; NHS: sleep apnoea; NHS: depression; NHS: restless legs
Not sure what happens at night? Ask whoever sleeps near you what they see and hear.
Could snoring be why you wake up tired?
It can be. Loud snoring is one sign of sleep apnoea, where your breathing stops and starts while you sleep. Others are gasping or choking noises and waking up a lot.
By day you may feel very tired, find it hard to focus or wake with a headache. It’s hard to spot yourself, because it happens while you’re asleep.
What usually happens if your GP thinks it’s sleep apnoea
- 1
Sleep clinic
Your GP may refer you for tests.
- 2
Overnight test
Devices check your breathing and heartbeat. Usually done at home.
- 3
Your score
Based on how often your breathing stops: 5 to 14 is mild, 15 to 30 moderate, over 30 severe.
- 4
Treatment
Lifestyle changes, or a CPAP machine (it gently pumps air into a mask as you sleep), free on the NHS if you need it.
Source: NHS: sleep apnoea
A CPAP machine pumps air gently into a mask as you sleep. The NHS says it can improve the quality of your sleep and help you feel less tired.
Don’t take sleeping pills unless a doctor recommends them. They can make sleep apnoea worse. More on tests in our sleep apnoea guide.
Why do I dream so much and wake up tired?
Remembering lots of dreams may be a sign you wake more in the night. One idea is that you need to wake briefly to store a dream in memory.
In a small study of 36 healthy adults, people who recalled lots of dreams spent about 30 minutes awake in the night. People who rarely did spent about 14. That shows a link, not proof that dreams cause it.
Vivid, real-seeming dreams are also a sign of narcolepsy, a rare brain condition that can make you fall asleep suddenly in the day.
Your next move: keep a sleep diary for a couple of weeks. Note each time you wake and how you feel the next day.
How to stop waking up tired
Six NHS sleep habits to try for the next few weeks
- Get up at the same time every day, and don’t sleep in after a bad night.
- Stop tea and coffee at least 6 hours before bed.
- Cut down on alcohol before bed, and don’t regularly drink more than 14 units a week.
- Exercise during the day, but not in the 4 hours before bed.
- Keep your bedroom dark and quiet. Curtains, an eye mask or ear plugs can help.
- Put phones and screens away for the hour before sleep.
Sources: NHS: insomnia; NHS: tiredness; NHS: tiredness tips
Cutting caffeine? Go slowly. Stopping suddenly can lead to insomnia and headaches.
Our caffeine cut-off guide and alcohol and sleep guide go further.
Groggy only for the first part of the morning? Read about sleep inertia.
Tired all the time even after sleeping?
Then the cause may not be sleep. The NHS says tiredness that isn’t relieved by rest and sleep may come from a medical condition.
That’s when blood tests come in. A GP may use them to check for anaemia, diabetes or an overactive thyroid.
| Tired, plus | Possible cause |
|---|---|
| Low energy, pounding heartbeat, short of breath, pale skin | Iron deficiency anaemia (too little iron) |
| Very thirsty, peeing more, especially at night, weight loss | Diabetes |
| Hard to stay still, nervous or anxious, irritable, weak muscles | Overactive thyroid |
| Weight gain | Underactive thyroid |
| Extreme tiredness for at least 3 months, poor memory, feeling like flu | ME/CFS (chronic fatigue syndrome) |
Sources: NHS: tiredness; NHS: underactive thyroid
Stress, pregnancy, menopause and some medicines can also make you tired. Never stop or change a prescribed medicine without your prescriber.
Before you book, write down your other symptoms. Our always tired guide covers the blood markers.
When to speak to a GP
Book an appointment if:
- You’ve felt tired for a few weeks and you’re not sure why, or it affects your daily life.
- You feel tired and have other symptoms, such as weight loss or mood changes.
- You’ve been told your breathing stops and starts, or you gasp, snort or choke, while you sleep.
- Changing your sleep habits hasn’t helped, or you’ve had trouble sleeping for months.
- You fall asleep suddenly during the day.
If someone has seen your symptoms at night, bring them with you. Don’t drive when you feel sleepy.