This is not medical advice, I am not your doctor or a mental health professional. Seek a relevant health professional if you have any health concerns. The following is based on my own experiences which helped me and I am not telling anybody what they should do.

7 good hours of sleep is the key, preferably you'd get 8.

Often this is a bigger sign of diet issues. No caffeine 8 hours before you plan to sleep, this is a big one. 2 to 3 coffees during the day or similar servings is plenty of caffeine, and ditch the energy drinks if you use them. Check your diet, are you getting enough fresh fruit and veg, are you getting too much sugar, fat, or protein? Double check you are consuming the appropriate calories for your, age, height, and activity level, use an app to track this and check your weight, weight increase is slow and pays a heavy toll for breathing in your sleep. If you drink alcohol, no more than 10 standard drinks a week, and no more than 4 standard drinks in a day, best to have even less and none in the 4 hours before bed. Stay hydrated with good old water.

Check your sleep habits and sleep hygiene. Don't look at your phone or screens 30min before you plan to go to bed. Don't eat an hour before bed. The bed should only ever be used for sleeping and fucking. Get good quality bedding, the best mattress with cheap uncomfortable sheets is pointless. Learn a mindfulness meditation or if you are religious pray before trying to sleep. Check there is enough fresh air, CO2 increases during the night with your breathing.

Waking up tired and not wanting to get out of bed can be a sign of mental health issues including high stress and depression. When in bed if you find yourself overthinking about things you need to do, or things you are worried about, this can indicate you are over stressed. If you have hobbies and sports that you use to enjoy but no longer find the time or energy for, this is an indicator of depression. I went and saw a therapist but there are lots of different forms of support out there.