Tired After A Full Night's Sleep | How You Can Fix It

You went to bed early, got your full eight hours, and yet—you still wake up groggy, sluggish, and far from refreshed. Sound familiar? Many people struggle with feeling exhausted despite a full night’s sleep, and the culprit often isn’t how long you sleep, but how well you sleep.

True rest isn’t just about hitting a certain number of hours. Sleep quality plays a crucial role in how your body recovers, repairs, and prepares for the day ahead. Disruptions like stress, inflammation, blue light exposure, and poor dietary choices can prevent you from entering deep, restorative sleep cycles, leaving you feeling drained no matter how early you turn in.

The good news? With a few key adjustments, you can transform your sleep from restless to rejuvenating. By addressing common sleep disruptors and incorporating holistic wellness strategies, you can wake up feeling truly refreshed. This includes building a nighttime routine, optimizing your environment, and using natural sleep aids like CBN to help your body and mind unwind.

Common Sleep Disruptors and How They Affect Older Adults

Getting enough sleep is important, but if you’re still waking up tired, something is preventing you from getting deep, restorative rest. Several factors—ranging from stress to screen time—can interfere with your sleep cycle, leaving you groggy and fatigued. Below, we’ll explore the most common sleep disruptors and simple ways to fix them so you can wake up feeling refreshed.

Stress and Anxiety

Stress and anxiety are two of the biggest barriers to quality sleep. When you’re stressed, your body releases cortisol, the hormone responsible for keeping you alert and ready to respond to challenges. Elevated cortisol levels in the evening can make it difficult to fall asleep and stay asleep because your body remains in a heightened state of awareness.

Anxiety further complicates the issue by causing racing thoughts and restlessness at bedtime. If you find yourself lying awake, worrying about the next day’s to-do list or overanalyzing past conversations, your brain is preventing you from entering the deep sleep stages needed for true restoration.

How to Fix It:

• Practice mindfulness techniques before bed. Try deep breathing, meditation, or journaling to clear your mind and relax your nervous system.
• Incorporate herbal sleep aids. Natural remedies like chamomile, valerian root, and magnesium have calming properties that help relax the body and prepare it for restful sleep.

Inflammation and Pain

Chronic inflammation—often caused by poor diet, stress, and underlying health conditions—can significantly impact sleep quality. Inflammation disrupts the body’s natural healing processes, making it harder to relax and fully recharge during sleep.

Additionally, muscle pain and joint discomfort can make it difficult to find a comfortable sleeping position, leading to frequent tossing and turning. Whether you’re dealing with arthritis, sore muscles from exercise, or general aches and pains, discomfort can prevent you from getting the deep rest your body needs.

How to Fix It:

• Incorporate anti-inflammatory foods into your diet, such as turmeric, omega-3-rich fish, nuts, and leafy greens. These help reduce inflammation naturally.
• Try CBD Recovery Softgels. CBD has been shown to help reduce inflammation and ease muscle tension, making it easier for your body to relax into sleep.

Blue Light and Late-Night Screen Time

In today’s digital world, screens are everywhere—and they’re one of the biggest culprits behind poor sleep. The blue light emitted from phones, tablets, and TVs suppresses melatonin production, the hormone responsible for making you feel sleepy.

Using screens before bed tricks your brain into thinking it’s still daytime, making it harder to fall asleep. Even if you do manage to drift off, blue light exposure can prevent you from reaching deep, restorative sleep stages, leaving you feeling groggy the next day.

How to Fix It:

• Set a screen curfew at least one hour before bed. Instead of scrolling through your phone, try reading a book or practicing a relaxing bedtime routine.
• Use blue light blocking glasses if avoiding screens before bed isn’t realistic. These glasses filter out blue light, helping preserve melatonin production.

Poor Diet and Late-Night Eating

What you eat—especially in the hours leading up to bedtime—plays a significant role in sleep quality. Certain foods can cause digestive discomfort, blood sugar spikes, and nighttime wake-ups, all of which negatively impact rest.

Sugar-heavy and processed foods cause blood sugar fluctuations, leading to middle-of-the-night wakeups. Spicy or acidic foods can trigger heartburn, making it harder to sleep comfortably. Caffeine and alcohol disrupt sleep cycles. Caffeine blocks adenosine, a chemical that makes you feel sleepy, while alcohol prevents your body from reaching deep REM sleep, causing grogginess the next day.

How to Fix It:

• Opt for light, protein-rich snacks before bed, such as nuts, yogurt, or a banana with peanut butter. These provide stable energy levels and support muscle recovery.
• Avoid caffeine after mid-afternoon and limit alcohol before bed. If you need a warm drink, opt for a caffeine-free herbal tea or hot cocoa.
• Try a CBD-infused herbal tea to promote relaxation and restful sleep without the stimulating effects of caffeine or sugar.

If you’re waking up tired despite getting a full night’s sleep, it’s time to look beyond sleep quantity and focus on sleep quality. Stress, inflammation, screen time, and diet all play a role in how well you rest at night. By identifying and addressing these common disruptors, you can create a more restful and rejuvenating sleep experience.

Incorporating CBD into your nighttime routine—whether through softgels, salves, or herbal teas—can help support relaxation, reduce inflammation, and promote deeper sleep cycles. Making small adjustments to your bedtime habits, diet, and screen time can lead to more energy, better focus, and improved overall wellness.

Building a Nighttime Routine for Better Sleep

A well-structured nighttime routine can be the key to falling asleep faster, staying asleep longer, and waking up feeling truly refreshed. Many people focus only on the number of hours they sleep, but what you do before bed is just as important as how long you sleep. By creating a consistent sleep schedule, incorporating a relaxation routine, and optimizing your sleep environment, you can set yourself up for deeper, more restorative sleep.

Create a Consistent Sleep Schedule

Your body’s internal clock (circadian rhythm) plays a major role in regulating sleep. When your schedule is inconsistent, it confuses this rhythm, making it harder to fall asleep and wake up feeling rested.

How to Fix It:

• Go to bed and wake up at the same time every day, even on weekends. This consistency helps train your body to expect sleep at a regular time, making it easier to fall and stay asleep.
• Establish a bedtime ritual to signal to your body that it’s time to wind down. This could include reading, light stretching, or sipping a caffeine-free herbal tea.
• Avoid long naps during the day, especially those longer than 20 minutes, as they can interfere with nighttime sleep.

By keeping a consistent sleep routine, your body will naturally start feeling sleepy at the right time, improving both sleep quality and overall energy levels.

Create a Relaxing Nighttime Ritual

What you do in the hour before bed has a major impact on how easily you fall asleep. Engaging in calming activities can help your body transition from an active day to a restful night.

How to Fix It:

• 30-60 minutes before bed: Take a CBD Sleep Softgel with water. This can help promote relaxation and support your body’s natural sleep cycle, allowing for a deeper, more restful sleep.
• Unwind with a calming activity. Reading a book, listening to soft music, or practicing mindfulness can help quiet a racing mind before bed.
• Take a warm bath or shower. This lowers your body temperature, which naturally signals to your brain that it’s time to sleep.
• Practice deep breathing or gentle stretching. These techniques help release tension and lower stress levels, making it easier to drift off to sleep.

By following this wind-down routine each night, you’ll create a natural sleep trigger that tells your body it’s time to rest.

Optimize Your Sleep Environment

Your bedroom environment plays a huge role in how well you sleep. If your room is too bright, noisy, or uncomfortable, it can disrupt your sleep cycles and leave you feeling groggy the next day.

How to Fix It:

• Keep your bedroom cool. The ideal sleep temperature is between 60-67°F (15-19°C). A cool environment helps your body maintain the optimal conditions for deep sleep.
• Use blackout curtains or a sleep mask to block out light. Even small amounts of light—from a phone charger or streetlights—can disrupt melatonin production and negatively affect sleep quality.
• Eliminate noise distractions. Use white noise machines, fans, or earplugs to create a peaceful environment.
• Before lying down: Apply Lavender & Eucalyptus CBD Salve to the temples, neck, or sore muscles to promote relaxation and soothe tension before sleep.
• Try a weighted blanket. Weighted blankets provide gentle, even pressure across the body, which can help reduce stress and anxiety and promote deeper sleep.
• Use a diffuser with lavender or chamomile essential oil. Aromatherapy has been shown to help relax the nervous system and encourage restful sleep.

By creating an optimal sleep environment, you can ensure your body is primed for deep, uninterrupted sleep, helping you wake up feeling energized and refreshed.

Achieving truly restorative sleep requires more than just meeting a set number of hours each night. Factors such as stress, inflammation, screen exposure, and diet can interfere with your body’s ability to reach deep sleep, leaving you feeling groggy even after a full night in bed. By making intentional changes to your nighttime routine, sleep environment, and daily habits, you can improve both sleep quality and overall well-being.

A consistent sleep schedule, combined with calming bedtime rituals and an optimized sleep space, helps create the right conditions for deep rest. Whether it’s adjusting your diet, reducing screen time, or using natural sleep aids, small changes can make a big impact. Prioritizing sleep isn’t just about avoiding fatigue—it’s about giving your body the recovery it needs to function at its best.

Start making adjustments tonight, and you’ll soon experience the difference in your energy, focus, and overall health each morning!