TL;DR: Even if you’re sleeping 8 hours, hidden factors like blood sugar dips, stress, and nutrient gaps can leave you running on empty. The fix isn’t another coffee, it’s supporting your body’s natural energy systems through balanced nutrition, quality sleep, and key nutrients like B vitamins, magnesium, iron and vitamin C.
Why You Still Feel Tired - Even After a Full Night’s Sleep
Feeling flat, foggy or unfocused, even with “enough” sleep, is a common sign your body isn’t restoring energy efficiently. While rest matters, true energy depends on what’s happening beneath the surface:
- Blood sugar swings: Skipping meals or eating high-sugar foods causes spikes and crashes that drain your energy.
- Cortisol imbalance: Chronic stress can throw off your cortisol rhythm, leaving you wired at night and sluggish by morning.
- Nutrient deficiencies: Low levels of iron, magnesium or B vitamins prevent your cells from making energy.
- Poor-quality sleep: Shallow or fragmented sleep stops your body from fully repairing overnight.
According to the Australian Bureau of Statistics, over 34% of women and 37% of men fall short on magnesium intake - a nutrient essential for muscle and nerve function, energy production and stress support.
1. Regulate Your Stress Hormones
Cortisol, your main stress hormone, helps you wake up and stay alert through the day. But when it spikes at the wrong time, it disrupts energy and sleep.
How to rebalance naturally:
- Get morning sunlight within 30 minutes of waking to set your circadian rhythm.
- Reduce screen exposure 1 hour before bed.
- Try adaptogens like Ashwagandha or Reishi mushrooms to support a balanced stress response.
Our Adaptogenic Mushrooms and Ashwagandha are TGA-listed, Australian-formulated options designed to support your body’s resilience to stress.
2. Protect Your Sleep Quality
Sleep is your body’s nightly reset. It’s when energy is restored, hormones balance, and detoxification occurs.
For deeper rest:
- Maintain a consistent bedtime - even on weekends.
- Avoid bright lights and screens after dark.
- Try a wind-down ritual: a cup of chamomile tea, breathing practice, or magnesium supplement before bed.
Our Magnesium Night Powder combines Magnesium Glycinate, Passionflower, and Glutamine to support relaxation and deep, restorative sleep.
3. Balance Your Blood Sugar
Stable blood sugar = stable energy. When levels fluctuate, you’ll feel the 3pm crash, cravings, or morning grogginess.
Practical steps:
- Pair protein + healthy fats + fibre at every meal.
- Don’t skip breakfast (unless fasting intentionally).
- Limit ultra-processed snacks.
| Meal Idea | Balanced Combo |
|---|---|
| Breakfast | Eggs with avocado on seeded sourdough |
| Smoothie | Protein powder + almond butter + berries |
| Lunch | Grilled tofu or chicken with quinoa + veggies |
| Dinner | Salmon and chickpea salad with olive oil dressing |
4. Nutrients That Fuel Your Energy
Your body’s “engine” runs on specific vitamins and minerals that support mitochondrial function, oxygen transport, and hormone balance.
| Nutrient | What It Does | Signs You Might Need It |
|---|---|---|
| Iron | Transports oxygen through the blood | Fatigue, pale skin, shortness of breath |
| Activated B Vitamins | Convert food into cellular energy | Brain fog, low mood, weakness |
| Magnesium | Supports muscle recovery, energy production | Restless sleep, cramps, fatigue |
| Vitamin C | Boosts iron absorption, reduces oxidative stress | Low immunity, slow recovery |
5. Move Your Body, Gently
Movement improves circulation, oxygen flow, and mental clarity. You don’t need to exhaust yourself to feel good - consistency is key.
Try:
- Walking for 10–20 minutes post-meal.
- Pilates for strength and resistance training.
- Restorative Yoga for relaxation.
Even gentle exercise signals your body to produce more natural energy over time.
Your Natural Energy Reset Starts Here
If you’re constantly tired, your body’s systems may just need extra support. With small changes to your sleep, nutrition, and stress routine, you can rebuild steady energy that lasts all day.
Take Vitable’s personalised quiz to uncover which nutrients your body needs most, based on your lifestyle, stress levels and sleep patterns.
FAQs
1. Should I take magnesium in the morning or at night?
Magnesium can be taken anytime of the day, unless you're taking a specific night time formula like our Magnesium Night Powder, which is best taken 30 minutes before bed.
2. How long does it take for iron supplements to work?
You may start noticing improved energy and focus after 3–6 weeks, though it can take up to 3 months to fully restore iron stores. Pairing iron with Vitamin C improves absorption.
3. What’s the difference between Magnesium Citrate and Magnesium Glycinate?
Citrate supports digestion and muscle recovery, while Glycinate is better for relaxation and sleep.
4. How long does it take for iron supplements to work?
Most people notice improvements within 2–4 weeks once nutrient levels rebalance, but consistency is key.
5. Are Vitable supplements TGA-approved?
Yes. All Vitable supplements are TGA-listed and Australian-formulated, meeting strict quality and safety standards under the Therapeutic Goods Administration (TGA).
References
- Australian Bureau of Statistics. Australian Health Survey: Usual Nutrient Intakes. 2011‐12 financial year
- Eat for Health (Australian Government / NHMRC). Magnesium — Nutrient Reference Values for Australia & New Zealand.
- Eat for Health (Australian Government / NHMRC). Iron — Nutrient Reference Values for Australia & New Zealand
- Australian Institute of Health and Welfare. Sleep problems as a risk factor for chronic conditions
- Australian Government Department of Health. The domino effect of being physically active, eating and sleeping well.
