Do you wake up feeling tired? These tips can help

woman finding it hard to sleep


Published August 2025
Expert contributor: Garun Hamilton, clinical professor and Director of Sleep Research at Monash University
Words by Sabrina Rogers-Anderson


If you’re tired of dragging yourself through your day, our expert advice will help you get your mojo back.


With 66% of Aussies admitting to at least one sleep problem like trouble falling asleep, night waking, snoring, waking up fatigued, and daytime sleepiness, it’s pretty clear we’re one exhausted nation.

If that sounds like you, and you’ve ever wondered why you’re still tired even after getting a full night’s sleep, our expert tips can help you get back your mojo.

The importance of sleep

Sleep is essential for your body to function. Not getting enough quality shuteye can increase your chances of developing high blood pressure, heart disease, diabetes and mental health conditions like depression and anxiety, according to clinical professor and Director of Sleep Research at Monash University.

“It can also increase the risk of motor vehicle and workplace accidents,” he says.

While the general recommendation is that adults should aim for seven to nine hours of sleep a night to function at your best, Prof Hamilton says to bear in mind that the amount each person needs is different.

“Some people need less sleep than others to function well,” he explains. “And if you’re a shift worker who can’t get a full night’s sleep every night, it’s possible to make up for it with naps.”

He adds that it’s best to keep naps to 30 minutes or less, because you may wake up groggy if you sleep for too long.

When is feeling tired a problem?

While it’s normal to feel tired after a long day, fatigue is a constant feeling of low energy, exhaustion or burnout. Symptoms may include:

  • often feeling tired, sleepy or low in energy
  • concentration, decision-making and memory problems
  • slow reflexes
  • moodiness and irritability
  • low motivation
  • headaches
  • dizziness
  • sore or weak muscles
  • blurry vision
  • hallucinations
  • poor appetite.

You may also experience sleep inertia – a feeling of grogginess, drowsiness and brain fog – for about 15 to 60 minutes after waking. While this is normal, it can slow down your reflexes and increase your risk of driving or work accidents.

What causes fatigue? 

Here are six reasons you may be waking up fatigued after a full night’s sleep.

1. Inconsistent sleep schedule

“It’s common for people to get up at a certain time during the week but then stay up late on weekends and have a big sleep-in,” says Prof Hamilton. “That leads to ‘social jetlag’, which makes people feel fatigued.”

Shift workers are particularly vulnerable to these effects because they don’t have control over their sleep schedule.

2. Sleep problems and disorders

Regularly sleeping too little, too much or having poor-quality sleep can cause fatigue. Several factors can disturb sleep, including young children who wake in the night, pets, a snoring partner or an uncomfortable sleeping environment.

Sleep disorders like insomnia and obstructive sleep apnoea can also wreak havoc on your energy and wellbeing.

3. Diet and exercise

Not eating enough, eating too many processed foods and relying on quick hits from caffeinated or sugary drinks can drain your energy. Lack of regular exercise can also impact sleep.

4. Alcohol and substance use

“Alcohol is a trap because it may help people get off to sleep, but it also leads to broken sleep during the night,” says Prof Hamilton. “And both stimulant drugs [like amphetamines and cocaine] and sedative drugs [like cannabis] can negatively impact sleep.”

5. Mental health issues

“Depression and anxiety can contribute to difficulty getting to sleep or broken sleep,” says Prof Hamilton. “Depression can also lead to hypersomnia, where you’re excessively sleepy in the day despite getting enough sleep. Being anxious and on edge all the time can be exhausting.”

6. Underlying health conditions

Some medical conditions may cause fatigue, including the flu, COVID-19, glandular fever, anaemia, diabetes, heart disease, thyroid disorders and chronic fatigue syndrome.

How to prevent fatigue

Tired of waking up feeling exhausted? Try these five tips.

1. Wake up at the same time every day

“We feel most refreshed when we have a consistent wake-up time across the week,” explains Prof Hamilton. “If you sleep in, it ideally shouldn’t be more than an hour past your regular wake-up time.” 

If you’re a shift worker, try to adjust your sleep schedule during your time off between your shift change. “Your body will find it easier to stay up later and sleep in later than to go to bed earlier and get up earlier,” he adds. 

2. Eat well and exercise regularly

Try to cut back on processed and fast foods, and eat more fruits and vegetables, whole grains, lean meats and healthy fats. Don’t skip meals, limit the amount of caffeine and sugary drinks you consume, and stay hydrated by drinking plenty of water.

“The right time of day to exercise is whenever you get the opportunity to do it,” says Prof Hamilton. “But the more intense the exercise is, the further away from bedtime it should be, because you’ll still have a lot of adrenaline, and it can impact sleep. If you’re going to do a high-intensity session, do it ideally at least four hours before bedtime. Light exercise can be done much closer to bedtime.”

Eligible* RT Health members can get 12 free weeks of the evidence-based CSIRO Total Wellbeing Diet and you may also be able to claim part of your gym membership, if it’s included in your cover.

3. Drink less alcohol

“Limit the amount of alcohol you drink and try to drink it well away from bedtime, so it’s worn off by the time you go to bed,” says Prof Hamilton. “Using drugs to self-medicate isn’t a good solution, so addressing any drug use is critically important for your health and sleep.”

4. Try different ways of relaxing

Winding down before bed using relaxation techniques can help you get a good night’s sleep. Try breathing techniques like 4-7-8 (breathe in for 4 counts, hold for 7, breathe out for 8), progressive muscle relaxation (tensing then relaxing different muscle groups in your body), or meditation. 

5. Check in with your GP

“If you’re getting enough sleep that’s relatively consistent and you’ve tried the other advice here but you’re still waking tired and unrefreshed, you should seek help from your GP,” advises Prof Hamilton.

Need a little extra support?

Eligible RT Health members^ can claim for online cognitive behavioural courses delivered by This Way Up. These are evidence-based programs developed by psychiatrists and clinical psychologists and can help you manage depression, generalised anxiety, social anxiety, health anxiety, panic and more.

Depending on your level of cover, you may also be able to access benefits for mental health services under the psychology annual limit of your cover. Check your RT Health Cover Guide to see what’s available to you.


* This offer is available to RT Health members with hospital cover, who also are aged 18 or over, have a Body Mass Index of 28 or above, and have multiple lifestyle risk factors like smoking, physical inactivity and poor nutrition.

^ This Way Up is available to RT Health members with Deluxe Extras, Top Extras and Smart Extras cover, up to their annual limit of $120 per person, paid under Psychology benefits. The benefit payable will depend on the program you choose.

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