Most of us use an alarm clock to stop us from oversleeping, but your alarm clock could be making you feel more tired!

In the last hour or so of sleep, our cortisol levels rise naturally, and we move into a period of lighter sleep to prepare us to wake up.

But sometimes, when we use an alarm, it can go off whilst we are still in a deep sleep, causing us to feel groggy in the morning.⁵

If you need an alarm clock, you could figure out your optimal time to wake up using your sleep cycle, so you’ll be more likely to wake up during a period of lighter sleep.

Simply work back around 7½ hours from when you need to wake up, and this is around when you need to be heading off to sleep.

Feeling tired in the morning can also be because of sleep inertia.

Sleep inertia is the natural feeling you have as you move from being asleep to being awake and could very well be why you wake up tired after 8 hours of sleep.

It generally goes away after around 30 minutes, but it can last longer for some people and affect your motor and cognitive skills.⁶

Some sleep conditions, like insomnia, can affect how you feel when you wake up in the morning.

Insomnia often means you have trouble falling and staying asleep, so you get fewer hours of good quality sleep at night. As a result, you can end up feeling sleepy all the time.

Insomnia can be short-term or long-term, dependent on its cause, but if you find your insomnia lasts at least three nights a week for three months or more, you should speak to your doctor.

Sugary foods can play havoc with energy levels, sending blood glucose levels soaring and then crashing again.

Go for foods low on the glycaemic index (GI), such as wholegrain bread and brown rice, to help stabilise your blood glucose.

Try to get as much daylight as possible – especially in the mornings – to help reset your body clock and avoid caffeine at night.

Try taking valerian root if you’re still having trouble sleeping. The traditional herbal remedy is often used to help relieve sleeping problems caused by mild anxiety.

The more you sit around, the more sluggish you’ll become. Low energy is a common side effect of poor fitness levels, but exercise is also a great way to balance stress hormones like cortisol.

Exercising can also help relieve pain symptoms you may experience if you are living with certain long-term health conditions, such as fibromyalgia or arthritis.

Have you ever wanted to fall asleep after eating a big meal? Don’t worry, us too! Research has shown that eating meals that are high in fats, carbohydrates, or calories are more likely to make us feel sleepy.⁸

So, eating small meals and snacks can help to keep your energy up. Experts recommend four to six small meals daily, including healthy snacks, to help keep your blood glucose steady.⁸

Protein shakes, protein bars, or a handful of unsalted nuts make great snacking options and are ideal before any exercise.

A study found that certain compounds in beetroot, called nitrates, help dilate blood vessels and get more oxygen into your muscles.

This could improve your stamina during exercise, so you can keep working out for longer.

Drinking beetroot juice was found to have the same effect as eating the vegetable, or try it roasted and served with goat’s cheese and a sprinkle of walnuts.

It may be almost 90% saturated fat, but most coconut oil is made up of medium-chain triglycerides, which provide energy in the same way as carbohydrates, so it’s a great energy booster.

Just watch the calorie content, as, like all fats, there are nine per gram. Spread it on your toast, fry your food with it, or use it in cakes – it’s incredibly versatile.

Feeling sleepy? Try eating some chestnuts.

They’re high in fibre and rich in starchy carbohydrates, the body’s preferred source of fuel.

And because they’re so low in fat, they’re lower in calories than other nuts, like almonds or cashews. Roast some with a coating of honey or use it in a tasty stuffing.

A sprinkle of these can help fuel you during the day.

Hemp seeds are a great source of omega-3 and omega-6 essential fatty acids, plus they’re also rich in protein and fibre, so this nutritious combo will keep you going for longer and stave off those hunger pangs.

A spoonful on your cereal or used in baking will lower a meal’s glycaemic index (GI) and make it extra-filling.

Instead of a coffee to pep you up, try matcha. It’s made from tea grown in the shade for weeks, dried, and then powdered. It has 137 times the antioxidants of green tea and contains l-thianine, an amino acid that helps calm the central nervous system.

Add a scoop of powder to a smoothie to help you relax throughout the day.

Vitamin B12 is vital for several everyday bodily functions, from helping create new red blood cells to releasing energy after eating. Great sources of it include eggs, salmon, cheese, meat, milk, and cereals.

As B12 is typically found in meat, fish, or dairy, it’s not uncommon for vegans to be deficient. A lack of B12 can be dangerous and lead to conditions like anaemia. If you think you might be deficient, speak to your GP about taking supplements or altering your diet.

Iron is a popular supplement for those who feel low on energy, especially women who are statistically more likely to be deficient.

As your body can’t remove extra iron naturally, it’s important to take only iron supplements if you’re deficient and have been advised to by a doctor.

There are other vitamins in the B family which can help combat tiredness.

A complex vitamin B supplement will contain a variety of these, including B3, which supports brain function and B6, which helps the body turn carbohydrates and protein into energy.

If you’d rather take a herbal supplement, ginseng is a safe option. The plant has been used for centuries, with some studies showing it can support brain function and reduce fatigue.

You can buy it in tablet form or drink it as a tea.

As most people should be able to get these vitamins through their diet, it’s always best to consult a medical professional before you start taking a supplement.