Personally I tend to wake up MORE refreshed after a Lucid dream, than others;
I wonder if it may be possible that the OP is in fact having more REM states, and less Deep Sleep, which is the better time for the body to take care of many of it’s self-healing processes.
I would think a sleep-study would help illuminate a lot about this, but would require Doctoral intervention…
As for energy… living takes energy, and energy is always moving from one state to another, one sytem or another; Some people have lesser sleep needs than others and remain energetic throughout the day, and that feeling of “my energy level” is often as much impacted by Diet, Activity-Level, and Mood as by Sleep.
It has been shown to be detrimental to be completely deprived of REM sleep, but I don’t know if anything has been determined as to quantity or ‘too much’ …
If you sleep little, because of Insomnia, there are some techniques to help overcome insomnia and sleep more, which may help
If other factors prevent you from getting a lot of sleep, perhaps you can work on arranging things to allow for more sleep; And it doesn’t necessarily have to be at the same time, perhaps a scheduled nap elsewhere in your daily routine.
Nightmares: These alone might be a source of the issue; There are many techniques on handling Nightmares in various ways that may turn the dream around, and result in less stress and ‘draining emotions’
A tricky ideal, to be sure. Perhaps you can ask a Dream Character to find your Deep Sleep button in a dream, so that when you need more deep and undisturbed sleep you can press it and fall into a dreamless slumber.
I also think Meditation would be a great practice to get into, irregardless of the number of other influencing factors that haven’t been brought up.
In addition, and along the lines of Meditation, would be Guided Visualization;
Perhaps spend 15 minutes sitting up in bed before laying down to try and sleep running over this (or something of your own choosing, of course):
[LD]I’m running through the forest, when I see Moonlight filtering in through the darkness. I slow down, and hear the sound of running water. Following the sound, I come across a small moonlit meadow, and there next to the water I see a sleeping body; It’s Me! I notice a pillow a foot away from my sleeping self, and picking it up, I resettle it underneath my sleeping head. Sitting down, I watch as the pillow has helped my sleeping body rest a little more. Feeling safe and comfortable now, I listen idly as the water runs by, and notice my sleeping body is breathing deeper and easier. I raise my hands over my sleeping body, and imagine a healing light and energy surrounding coming up from my heart, and surrounding both my awareness and my sleeping body. Lowering my arms, I smile at the protective bubble that now surrounds my sleeping body, and I lay down as well to rest.[/LD]