Are You Tired in the Morning?

If your tiredness peaks in the morning and you find yourself waking up groggy, here are some remedies.
Published March 10, 2022

“Why am I so tired in the morning?” If this is a question you regularly ask yourself, keep reading for some possible explanations, plus things you can do to help yourself through the yawns.

Why You Could be Tired in The Morning

“There are a broad number of reasons why someone may wake up so tired in the morning,” says Alicia Hess of I Am Wellness. “I generally first focus on sleep hygiene, which refers to an individual’s typical sleeping habits and rituals within a few hours of bedtime. Are they eating late? Spending time on their phone before bed? Drinking alcohol or eating sugary or spicy foods before bed? Hydration status? Amount of sunlight shining into the room in the morning?”

Related Reading: Why You Can’t Sleep: Four Reasons That Have Nothing To Do With Caffeine

Stephen Light, co-owner of Nolah Mattress and a certified sleep science coach, points out some other possible causes.

“If you’re noticing a drastic increase in morning fatigue, it could very well be that you’re dealing with a sleep disorder like sleep apnea, which is characterized by pauses in breathing, forcing the brain to wake you with a burst of energy often multiple times per night. An individual might not even be aware this is happening, but the consistent wakeups from your alarmed system can disrupt your sleep cycles, eliminating your ability to get a good night’s rest,” Light says.

Related Reading: A Look At Common Sleep Disorders

“It's also worth noting whether your mattress is serving your needs should you constantly wake up fatigued. An old mattress that’s getting lumpy, saggy, squeaky or just plain uncomfortable can sometimes go unnoticed and tank our sleep quality. Poor sleep quality and morning tiredness are intrinsically linked, so ask yourself how long it’s been since you’ve purchased a new mattress, or whether your current one suits your needs.”

Related Reading: A Sleep-Friendly Bedroom For Better Rest

Take a moment to assess your sleep hygiene and see if any of these factors are at play.

How to Fight Morning Tiredness

The first thing Hess recommends to combat morning tiredness is to drink a cool glass of water, because we typically wake up somewhat dehydrated after a night of sleep.

“A splash of cold water to the face is also stimulating,” Hess adds.

Next, she suggests stretching for five to 10 minutes to stimulate brain activity and boost energy.

John Gardner, a NASM-certified personal trainer and CEO of Kickoff, suggests a bit more physical activity – at least 30 minutes of cardio.

“This can be a walk, jog, bike ride or even doing jumping jacks, high knees, burpees and other cardio activities at home,” he says. “Doing cardio helps elevate your heart rate, transport more oxygen to your muscles, [which activates] them, and boosts oxygen circulation, which supports energy production and releases feel-good chemicals that improve mood, energy and reduce stress and anxiety.”

If you normally turn to caffeine to help you stop feeling tired, Hess has some advice:

“If coffee is a must, at least drink it after or with your breakfast,” Hess says. “Drinking coffee on an empty stomach spikes your cortisol levels and blood sugar if using sweeteners, which can make you jittery and irritable or anxious.”

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