Root Causes Of Why You May Be Waking Tired.
Here is a list of 6 different reasons as to why you may be waking up feeling unrefreshed. Whether you are struggling with low energy throughout the day, energy dips or full blown chronic fatigue, these 6 aspects of health is what a clinical naturopath or herbalist will likely look at addressing in the form of diet, lifestyle, nutritional medicine or herbal medicine.
1. HPA Axis Dysregulation (Hypothalamic-Pituitary-Adrenal Dysfunction)
Chronic stress (physical, emotional, or environmental) leads to dysregulation of the HPA axis, which controls the body’s response to stress. This axis regulates cortisol production and rhythms in the body via the adrenal glands, with imbalance often leading to low morning cortisol (when it should be high), making it difficult to wake up feeling refreshed. A dysregulated HPA axis also sees the body stay in “fight or flight” mode (aka sympathetic nervous system), and unable to switch into “rest and digest” mode (parasympathetic nervous system), which also leads to poor quality sleep.
2. Mitochondrial Dysfunction & Low Cellular Energy
Mitochondria in our cells are responsible for ATP (energy) production. Mitochondrial efficiency can be impaired due to oxidative stress, nutrient deficiencies (B vitamins, CoQ10, magnesium), or toxin exposure (heavy metals, mold, infections). This results in poor cellular repair during sleep and inadequate energy production upon waking.
3. Dysregulated Sleep Cycles & Poor Melatonin Production
Chronic stress, inflammation, and screen exposure at night disrupt melatonin secretion, leading to fragmented sleep. Sleep stages, especially deep sleep (NREM stage 3 & 4), are shortened or disrupted, reducing cellular repair and detoxification. The liver also processes toxins overnight (1–3 AM in Traditional Chinese Medicine theory)—if the liver is sluggish, sleep quality suffers.
4. Glycemic Dysregulation & Blood Sugar Imbalances
If blood sugar drops too low overnight, the body releases cortisol and adrenaline, leading to nighttime waking and non-restorative sleep. Therefore, dysregulated blood sugar throughout the day due to stress, poor eating habits or developing insulin resistance can directly impact sleep quality.
5. Gut Dysbiosis & Chronic Low-Grade Inflammation
Imbalanced gut microbiota can lead to low-grade systemic inflammation, which affects brain function, mitochondrial energy production, and detoxification. Leaky gut (intestinal permeability) can trigger inflammatory cytokines that disturb neurotransmitter balance (serotonin, GABA, dopamine), worsening sleep quality and morning energy levels.
6. Toxin Overload & Poor Detoxification
The liver, lymphatic system, and glymphatic system (brain detoxification during sleep) are crucial for clearing metabolic waste. If detox pathways (liver phase 1 & 2, bile flow, lymphatics) are sluggish, neuroinflammation increases, leading to brain fog and unrefreshed sleep. Mold exposure, heavy metals, and environmental toxins can further impair these detox processes.
Looking for some support?
If you are waking tired and exhausted, then getting some 1:1 support from a practitioner ma yhelp you to identify which systems and in need of support, and what you unqieu contributing causes may be for causing poor sleep and energy production.
Hi, I’m Meg, a naturopathic herbalist helping people reconnect with their health through the power of plant medicine. I offer personalized herbal consultations Australia-wide, combining traditional wisdom with modern naturopathic principles to create tailored herbal support for your unique needs.
The information provided on this website is for general informational and educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Please see my full disclaimer here.
