In the absence of medical problems you need more sleep, more hydration and good carb-loaded breakfast. It takes time to build hydration, days, not months. It takes time to build a "sleep cushion" of sorts, this can take couple weeks. Basically, what you have here is physical exertion highlighting some problems with lifestyle that sedentary person can get away with.

However, check with doc to rule out low iron, heart problems and latent infections/inflammations. What you describe is not normal and you absolutely correct to question it.

Good luck

SF