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:
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.