Summary Feeling tired in the morning but alert at night is a common problem linked to disrupted sleep patterns or disorders. Experts recommend tracking sleep habits and maintaining consistent wake times, even on weekends. Neurologist Sonja Schütz from the University of Michigan advises dimming lights and avoiding electronics before bedtime. Morning routines that include light exposure and avoiding the snooze button help combat sleep inertia. Adults need seven to nine hours of sleep nightly.