A national survey carried out by YouGov in 2022 revealed that British adults struggle with morning wake-ups. The study of 2,000 people found that one in four wakes up groggy daily. Fourteen per cent don’t wake up feeling fresh four to six times a week, and almost another quarter struggle two to three days a week.
Heather Darwall-Smith, psychotherapist, sleep specialist and author of How To Be Awake (So You Can Sleep Through the Night), says it’s normal to feel groggy in the morning. Fortunately, this grogginess usually dissipates within minutes as the brain fully awakens.
If you consistently don’t get enough sleep, building up a “sleep debt”, your chances of feeling groggy in the morning will increase. Research shows that a consistent lack of sleep leads to exaggerated feelings of sleep inertia.
Sleep inertia is a common, natural occurrence that most people experience, but sleep specialists say the key is understanding that what you do, eat, and drink during the day can impact the quality of your wake-up. If you struggle to function first thing, we have spoken to experts who can help you bounce out of bed in the morning.
As Taylor explains, “Keeping your daily wake-ups within an hour window helps regulate our circadian rhythm, our internal body clock, to facilitate a more regular sleep/wake cycle and working with, rather than against, our natural processes.”
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Darwall-Smith recommends that her clients use sunrise alarms with gentler sounds. “Many alarm clocks can be jarring and loud, which could exacerbate feelings of confusion or grogginess upon waking. Try opting for a smart alarm clock app that registers when you are in a light state of sleep. Or, try a sunrise alarm that wakes you with gradually increasing light and gentle sounds.”
Wait an hour before coffee
Personal trainer and nutritionist Anthea McCourtie says that as tempting as it is to start your day with a cup of coffee, you should wait an hour before brewing up. “Cortisol is our key wake-up hormone and should be highest first thing in the morning. Allowing cortisol to do its thing (and keep us alert) means not artificially stimulating it with caffeine.”
Personal trainer Michael Baah recommends gentle morning movement within 30-60 minutes of waking. Combined with daylight, this can help transition the brain from grogginess to alertness. If you don’t fancy throwing yourself into a hard workout first thing, Baah says brisk walks, mobility drills, or light circuits are sufficient.
Eat breakfast within 90 mins of waking
Baah recommends eating a meal rich in protein, fibre, and healthy fats within 90 minutes of waking – such as eggs, oats with chia seeds, or a protein smoothie with nut butter and frozen berries.
As well as helping with morning grogginess, being adequately hydrated can help you sleep longer. One study found that shorter sleep duration was significantly associated with poor hydration and that adequately hydrated people slept longer than those who were not.
Cold showers are reported to reduce sick-day absences from work. If you don’t want to take a full shower, a splash of cold water to the face to signal a temperature change in your body may also do the trick.
Don’t stress over lost sleep
Joaquim says relaxation techniques, such as deep breathing, which is done for two minutes daily, can help alleviate stress and promote better sleep.
Joaquim advises, “Reduce stimulation, especially around bedtime. Introduce a relaxing bedtime routine that will soothe the body and brain and help you get that all important good night’s sleep!”
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