Symptoms, conditions and causes

Why do I wake up feeling exhausted?

Waking up exhausted in the morning can cause you to be less efficient during the day. There are several causes that could be behind this problem. True remedies should improve your sleep quality, making you feel more energetic when you wake up.

Cause 1: Lights before going to bed

Being exposed to light will reduce the production of melatonin (sleep hormone). If you have lights on around you before going to bed this effect can keep you awake.


  • Turn off or reduce the lights an hour or two before going to bed

  • Avoid using electronic devices before going to bed

  • Get exposed to more sun during the day, to allow your sleep-awake hormones to recharge

  • During evening, specifically avoid blue light (like from the computer)

Cause 2: Chronic stress

When you are undergoing constant stress it can cause difficulty sleeping, including not being able to rest fully at night. This is because your stress-regulating glands (adrenals) are worn out.


  • Take vitamin B1 (nutritional yeast)

  • Take long walks in the evenings if possible

  • Sleep more if needed (take naps)

  • Avoid people/things that stress you out

  • Avoid reading newspapers / news (shocking news exposure)

Cause 3: Electromagnetic fields

Electronic devices generate electronic waves around them if the device is plugged in, even if it is turned off. If you sit in front of the computer all day this can badly affect your sleep at night. The electronic waves decrease the production of melatonin (a sleep hormone) in your body.


  • When you use your phone, try to not hold it close to your head; use speaker if needed

  • Unplug electronic devices at home if not in use

  • You can get on/off switches to easily unplug the devices before going to bed

  • When going to bed turn your cell phone to airplane mode

  • Use a battery clock

  • Avoid using a water bed

  • Avoid heating pads

  • Avoid electric blankets

Cause 4: Caffeine

Caffeine is a stimulant which can keep you up at night and cause you to have poor sleep. It takes time for the liver to detoxify such stimulants. Too much caffeine from coffee and tea will prevent your body from fully relaxing.


  • Gradually cut the tea/coffee consumption

  • Try to take caffeine in the first part of the day only

  • You may want to cut tea or coffee down to 1 small cup in the a.m.

Cause 5: Nutritional deficiency

Not having enough nutrients can cause inefficient rest during sleep hours. There are several nutrients that are needed for good rest at night while sleeping. These nutrients have to do with keeping your nervous system and sleep hormones working properly to result in good sleep.


  • Exposure to sunlight

  • Take vitamin D (at least 20,000 IU daily)

  • Take more potassium

  • Eat more omega-3 fatty acids

  • Take more magnesium

Cause 6: Altered pH (too-acid or too-alkaline body)

Your body may be too alkaline or too acidic. Let’s look at the symptoms of being too alkaline (alkalosis) or being too acidic (acidosis) because both of them can potentially cause sleep problems.

Alkalosis: If you’re too alkaline, your muscles are going to be tense and tight, which can cause cramping at night and in general.


  • Take apple cider vinegar (1 to 2 teaspoons stirred into about a cup of water)

  • Take betaine hydrochloride

  • Take vitamin D3

Acidosis: If you’re too acidic, you can have air hunger or a higher pulse rate and you also may feel restless. This can cause difficulty with sleeping through the night. The solution is to alkalize the body.

  • Take calcium

  • Take magnesium

  • Take potassium

  • Avoid apple cider vinegar and betaine hydrochloride

Other causes:

  • Over-training

  • Chronic infection

  • Being exposed to fluoride (mainly in tap water)

  • Eating too much fat at night

  • Digestion problems (SIBO, bloating, gas, disruption in bowels)

  • Too much protein and not enough vegetables

  • Alcohol

  • Too-high temperature in the bedroom

  • Gallbladder/liver problems

Last updated: Jun 20, 2023 14:24 PM