Why You Feel Tired in the Morning and Awake at Night: Causes and Fixes

If you're finding it hard to get out of bed in the morning but feel alert and energized at night, you're not alone. This is a common issue, and sleep experts say it may be caused by poor sleep habits, nighttime disturbances, or a misaligned internal body clock.

Your body’s internal clock — known as the circadian rhythm — regulates your natural sleep-wake cycle. In some people, the body starts producing melatonin (the sleep hormone) later than usual, leading to morning grogginess and evening alertness.

How to Reset Your Sleep Schedule

Experts recommend gradually shifting your bedtime earlier by 15 to 30 minutes at a time each night, until your body adjusts to a healthier rhythm.

Maintaining a consistent sleep schedule is key. Even on weekends, try not to sleep in more than an hour past your usual wake-up time. Establishing good sleep hygiene also helps:

• Cut back on caffeine in the afternoon and evening

• Avoid screens (phones, tablets, TVs) for at least an hour before bed

• Dim your household lighting in the evening to cue your body for rest

Morning Habits That Help

Start your day with activities that signal the body to wake up: washing your face, brushing your teeth, or light movement. Exposure to natural sunlight in the morning can also help reset your internal clock.

Daily physical activity plays a big role in regulating your circadian rhythm, making it easier to fall asleep and feel naturally tired at night.

How Much Sleep Do You Really Need?

Most adults need 7 to 9 hours of sleep each night, though some may need more. Keeping track of your sleep patterns can help you understand how much rest your body truly requires.

If you’re still feeling tired despite good sleep habits, there may be an underlying issue such as sleep apnea or a mental health condition like depression, both of which can cause persistent morning fatigue. In such cases, it’s best to consult a healthcare provider.

Quality sleep is essential for both physical and mental health. With small changes and a consistent routine, you can significantly improve your sleep, and wake up feeling more refreshed, alert, and ready for the day.