Waking Up Sore? Why Restless Sleep Feels Like a Workout

If you're dealing with sleep disruption waking up and feeling like I ran a marathon, you're not imagining it. Many people wake up sore, stiff, sweaty, or exhausted—despite spending 7–9 hours in bed.

Restless sleep can genuinely make your body feel like it's been working all night. And sometimes, it actually has.

Let's break down why this happens, what it can mean, and what you can do about it.

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Why You Might Wake Up Sore After a Full Night's Sleep

Sleep is supposed to be restorative. During healthy sleep:

• Muscles relax
• Heart rate slows
• Blood pressure drops
• Stress hormones decrease
• The brain repairs and resets

When sleep is disrupted, those restorative processes are interrupted. Instead of resting, your body may be:

• Tensing muscles repeatedly
• Moving excessively
• Breathing irregularly
• Experiencing stress responses
• Cycling in and out of lighter sleep stages

Over hours, that adds up.

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1. Muscle Tension During Sleep

If you're stressed or anxious, your body may stay partially "on guard" even while asleep.

Chronic muscle tension overnight can lead to:

• Neck and shoulder pain
• Jaw soreness (especially from clenching or grinding teeth)
• Lower back stiffness
• Headaches in the morning

Grinding your teeth (bruxism) is especially common. Your jaw muscles can contract hundreds of times during the night, leaving you sore as if you chewed gum for hours.

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2. Restless or Fragmented Sleep

Sleep disruption waking up and feeling like I ran a marathon often comes from fragmented sleep—meaning you wake up briefly multiple times, even if you don't remember it.

Each awakening triggers:

• A spike in heart rate
• A small burst of stress hormones
• Muscle activation
• Increased breathing effort

This repeated "revving" of the body can leave you feeling drained.

Common causes of fragmented sleep include:

• Stress or anxiety
• Chronic pain
• Sleep apnea
• Hormonal changes
• Environmental disturbances (noise, temperature, light)

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3. Sleep Apnea and Breathing Issues

Obstructive sleep apnea (OSA) is a common cause of waking up exhausted and sore.

When breathing repeatedly stops or becomes shallow during sleep:

• Oxygen levels drop
• The brain partially wakes you to restart breathing
• The chest and diaphragm work harder
• Stress hormones surge

People with sleep apnea often report:

• Morning headaches
• Dry mouth
• Body aches
• Night sweats
• Feeling like they "didn't sleep at all"

Over time, untreated sleep apnea increases the risk of high blood pressure, heart disease, stroke, and diabetes. If you snore loudly, gasp at night, or feel excessively sleepy during the day, it's important to speak to a doctor.

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4. REM Sleep Behavior Disorder (Acting Out Dreams)

During normal REM sleep, your body is temporarily paralyzed so you don't physically act out dreams.

In Rapid Eye Movement (REM) Sleep Behavior Disorder, that paralysis doesn't work properly. People may:

• Punch or kick
• Flail their arms
• Jump out of bed
• Shout or yell
• Injure themselves or a partner

If you wake up sore, bruised, or with unexplained injuries after vivid dreams where you were physically active, you can use a free online Rapid Eye Movement (REM) Sleep Behavior Disorder symptom checker to help identify whether your symptoms align with this condition.

REM sleep behavior disorder can sometimes be linked to neurological conditions, so it's important not to ignore repeated symptoms.

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5. Periodic Limb Movement Disorder (PLMD)

Some people experience repeated leg jerking or twitching during sleep, often without knowing it.

These movements:

• Can happen every 20–40 seconds
• May fragment sleep
• Can leave muscles sore
• Reduce deep sleep time

A bed partner often notices it first.

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6. Stress Hormones and Nighttime Anxiety

Even if you don't feel anxious during the day, your nervous system may stay activated at night.

Chronic stress keeps cortisol levels elevated. This can:

• Increase heart rate
• Prevent deep sleep
• Tighten muscles
• Cause vivid dreams

Over time, this "overnight stress response" can leave you feeling physically wrung out.

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7. Inflammation and Medical Conditions

Some medical conditions can cause morning soreness that feels like a workout:

• Fibromyalgia
• Rheumatoid arthritis
• Autoimmune conditions
• Viral illness
• Chronic fatigue syndrome

In these cases, sleep disruption and inflammation feed into each other. Poor sleep increases pain sensitivity, and pain disrupts sleep.

If soreness is persistent, symmetrical (both sides of the body), or worsening, it's important to get evaluated.

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8. Dehydration and Electrolyte Imbalance

Mild dehydration overnight can cause:

• Muscle cramping
• Stiffness
• Headaches

Alcohol use before bed can make this worse by:

• Disrupting REM sleep
• Increasing dehydration
• Triggering more awakenings

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Why It Truly Feels Like You Ran a Marathon

When you combine:

• Repeated muscle contractions
• Elevated stress hormones
• Interrupted deep sleep
• Increased heart rate
• Oxygen fluctuations

Your body doesn't get the repair time it needs.

Deep sleep is when growth hormone is released and tissues recover. If you're missing that stage, you wake up unrepaired.

That's why sleep disruption waking up and feeling like I ran a marathon is such a common description. The body has essentially been working instead of restoring.

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When Should You Be Concerned?

Don't panic—but don't ignore patterns either.

Speak to a doctor if you experience:

• Loud snoring with gasping or choking
• Repeated injuries during sleep
• Severe daytime sleepiness
• Morning headaches most days
• Sudden muscle weakness
• Chest pain or shortness of breath
• New neurological symptoms

Some sleep disorders are strongly linked to cardiovascular and neurological conditions. Early evaluation matters.

Anything that could be serious or life-threatening—such as breathing problems, chest pain, or sudden neurological changes—should be evaluated promptly by a medical professional.

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What You Can Do Now

Improve Sleep Quality

• Keep a consistent sleep schedule
• Limit alcohol before bed
• Keep the room cool and dark
• Avoid screens 60 minutes before bed
• Stretch gently before sleep

Reduce Muscle Tension

• Try light evening stretching
• Consider a magnesium-rich diet (if appropriate for you)
• Use a supportive pillow and mattress
• If you grind your teeth, ask your dentist about a night guard

Track Patterns

Notice:

• Do you snore?
• Do you act out dreams?
• Is soreness worse after stressful days?
• Do you wake up multiple times?

Patterns help your doctor make an accurate diagnosis.

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The Bottom Line

If you're experiencing sleep disruption waking up and feeling like I ran a marathon, your body may truly be working overtime during the night.

Common causes include:

• Muscle tension
• Sleep apnea
• REM sleep behavior disorder
• Periodic limb movements
• Chronic stress
• Underlying inflammatory or medical conditions

The good news? Many of these are treatable.

You deserve sleep that restores you—not sleep that feels like a workout.

If symptoms are persistent, worsening, or impacting your daily life, speak to a doctor. A proper sleep evaluation can identify the root cause and help you finally wake up feeling rested instead of sore.

And if you suspect dream-enacting behaviors like punching, kicking, or shouting during sleep, taking a few minutes to complete a Rapid Eye Movement (REM) Sleep Behavior Disorder symptom checker can help you better understand your symptoms before your doctor's visit.

Restorative sleep is not a luxury—it's a foundation for long-term health.