How To Wake up Better and Beat Morning Grogginess

We've all experienced those mornings when facing the day feels like an uphill battle. While some lucky people effortlessly rise and shine, full of energy, the rest of us, regardless of age, find ourselves trapped in the grip of sleep inertia—struggling to shake off the grogginess and regain our focus.

If you're all too familiar with the fog of morning grogginess, don't worry! Incorporating a few simple habit changes and making mindful adjustments to your morning routine can help you beat grogginess and greet each day with more energy!

Combat Morning Grogginess!

Avoid Snoozing Your Alarm

One of the top habits of most people is to prolong their sleeping time by hitting the snooze button of the alarm. Enjoying a few extra minutes of sleep before waking up may seem nice, but that is not a good idea. This is because fragmented sleep can make you groggy.

It can also cause your stress level to increase after waking up and affect your ability to concentrate. So avoid prolonging your alarm by not hitting the snooze option. You can also improve the situation by setting different alarms with a good gap.
For instance, 90 minutes of sleep can be considered a full sleep cycle. So you can keep one alarm 90 minutes before you want to wake up. The second should alarm should be at the actual time you want to get up. This will allow you to avoid hitting the snooze button and get proper sleep.

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Let the Light In

Letting in sunlight in your room is an excellent way to avoid morning grogginess and feel refreshed. Natural light halts the production of melatonin in your body. This hormone induces sleep during the dark so that you can rest at night.

You can keep the curtains of your room partially open at night so that sunlight can sneak in during the morning. It can also help you wake up without keeping alarms. If you cannot do this, you should stick to opening your curtains after waking up.


Many people shower first in the morning, get ready, and have breakfast. This is why they forget to hydrate themselves until breakfast time. However, that is not a good thing because you may experience fatigue due to dehydration.

This can cause you to feel groggier even after a shower and negatively affect your mood. So it is best to avoid morning lethargy and have a glass of water before starting your daily routine. The intake will allow you to feel more refreshed and improve your movements. You should also avoid drinking caffeinated beverages first thing in the morning.

Use Cold Water to Finish Your Shower

Some people prefer to shower with hot water, while others use cold water. Older adults fall in the former category due to more sensitivity. However, cold water is known for improving your quality of life. It can help you avoid morning grogginess and stay more alert throughout the day.

Of course, you may not want to shower with cold water daily. The best part is you can enjoy two alternatives for this. The first thing you can do is shower at your preferred temperature but wash your face with cold water after reaching the bathroom in the morning.

You may also shower at the temperature you like but stay under cold water at the end. Spending the last 30 to 90 seconds in cold water can improve your overall energy level to help you stay more focused.

Eat A Healthy Breakfast

Breakfast is the most important meal of the day because it provides energy for the day. It is also necessary for staying alert and conducting your daily tasks faster. This is why having breakfast will help you beat morning grogginess and enjoy better cognitive abilities.

You should include protein, vegetables, or fruit in your breakfast. It is best to avoid processed and packaged foods because they are not nutrient-rich. The top option is to cook a healthy breakfast, such as an egg, sandwich, or oatmeal.

Food that helps you beat fatigue will cause you to stay more refreshed and work better. You should also avoid caffeinated drinks such as coffee in the morning. Enjoy water or fresh fruit juices to get nutrients and meet your daily nutritional requirements.

Wake Up Consistently

The final thing that will help you beat morning grogginess and wake up better is getting up at a consistent time. This means you should consistently sleep at a specific time at night and wake up at the same time every day. A consistent schedule allows for regulating your circadian rhythm.

This cycle regulates your sleeping pattern and serves as the body's internal clock. A consistent schedule will also help you wake up easily without the need for alarms because your body will get used to it. It will also help you enjoy better sleep at night.

If your sleep cycle is not regulated by the time of sunrise, you may not be able to wake up in the morning. Getting up can also be difficult, and you may feel more tired after waking. So it is necessary to sleep at an appropriate time at night and get up after sunrise.

Now you know how to wake up better and beat morning grogginess! Typically, the state of drowsiness lasts for 15 to 60 minutes after waking up. However, it can continue for longer for various reasons, such as an irregular sleep cycle.

A consistent schedule, nutritious breakfast, and keeping yourself hydrated can help you avoid grogginess. Other beneficial things for beating morning grogginess include going for a walk and listening to relaxing music.

Keep reading - check out our post, "Start Your Day Right with These 12 Great Morning Routine Tips!"

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