Good quality sleep is essential as experiences are consolidated and the glial cells detox the brain in deep sleep. This reduces inflammation, decreases stress hormones and boosts the immune system. We have a natural sleep/wake cycle fuelled by melatonin and cortisol. When waking tired but wired in evening this has become disrupted –reset with good routines that start in the morning:
a regular waking up time
achieving something small first thing to give a serotonin boost (eg making the bed)
exposure to daylight in the morning. A short walk, gardening or sitting in the sun (or sun lamp)
a 10 minute meditation in the morning
avoid caffeine after midday
decide on a regular bedtime and create a relaxing time 2 hours before. Lower the lights, avoid screens (especially interactive games and internet)
take all electonics out of the bedroom (TV, phones, Kindles), read a book before turning out the light
Chamomile tea can help or a couple of drops of essential oil on a tissue near your pillow (lavender and bergamot are good)
Sometimes low melatonin or magnesium can be at the root. Levels can be tested and supplements may be helpful. These should be taken with your evening meal and levels should be monitored by your health professional.
Waking tired after a good night's sleep could be a vitamin B12 deficiency, again, get tested.