I’m sure that we’ve all woken up kicking our heels, wanting to go back to our warm, comfy bed and have just a few more hours of sleep.
When this happens once or twice, now and then, it’s no problem.
But when it happens consistently, and patterns start to form, like most aspects of our health, there are often underlying factors at play.
If you know me and my approach to health, you’ll know that I’m passionate about getting to the root cause of issues.
Why Sleep Problems Are So Common
Sleep issues are among the most common in the general population. In fact, according to the NIH, around 1 in 3 adults in the U.S. experience sleep problems weekly, with 6–10% having a clinical insomnia disorder.
The stats aren’t much better for us in the UK either, with 1 in 5 UK adults not getting enough sleep, as reported by Mental Health UK.
The Root Causes of Sleep Struggles
The root cause of these issues could be a number of contributing factors. Again, with health, it usually is!
The most common I’ve found range from having a poor wind-down and sleep routine to chronic life stressors or something biological going on.
These often manifest as symptoms such as brain fog, tiredness and lethargy, low mood, low libido, reduced energy, and lack of motivation. In Western cultures, we often diagnose these as insomnia, sleep inertia, or a range of other sleep disorders, some of which are no joke and can be serious!
Now, please note: I’m no doctor or qualified medical professional, and this content is not intended to diagnose, treat, or prevent any condition. Please consult your doctor if you’re concerned that you may have a sleep disorder.
Instead, what I am passionate about is every one of us being the CEO of our own health and getting to know our bodies and biology, something I believe we should have been taught in school, but weren’t.
3 Morning Habits That Change Everything
With this in mind, whenever I’ve been in a similar position of waking up kicking my heels, just wanting to go back to bed, these three science-backed habits, as supported by the NIH, National Sleep Foundation, and many other professional bodies, have helped me every time.
They are…
1. Rehydrate: Drink Water 🚰
When we wake up in the morning, we’re dehydrated. No surprise when you think about it, we’ve spent 6–8 (or more) hours asleep without any fluid intake.
That doesn’t even take into consideration the amount of water we lose through the night, which, when you dig into it, is quite surprising.
We are made mostly of water, especially our brains, which are 70–80% water. No wonder sometimes when we first wake up, we can’t think clearly and feel fuzzy-headed; we’re dehydrated!
The best way to counteract this is to prioritise drinking 1–2 glasses of water upon waking, ideally with electrolytes to replenish minerals. I do this by squeezing lemon and adding a pinch of Himalayan sea salt; it goes down a treat.
It’s also worth noting that ancient wisdom cultures such as Ayurveda and Traditional Chinese Medicine (TCM) don’t advocate drinking cold water first thing. With that in mind, lukewarm water, or even a herbal lemon-ginger tea, could be the way to go, pretty yummy too!
👉 Bottom line: Rehydrate. It’s so important!
2. Get Natural Light, Ideally Sunlight ☀️
The more I’ve explored health, the more I’ve realised that we are biological beings, and we can’t outdo biology. When we work with it, we drastically improve our well-being.
One of the best ways to do this is to get morning light.
Light is one of the main inputs that regulate our internal biological clock, aka, circadian rhythm. Morning light signals that it’s time to wake, setting off a cascade of biological processes to prepare us for the day.
If you’re interested in circadian rhythms, I’d recommend exploring the work of Michael J. Breus, PhD. He’s my go-to guy. There are also a few episodes of Raising Consciousness that dive into this subject.
Remember this:
Light in the morning, darkness in the evening.
It’s not rocket science 😉
3. Move Your Body 🚶♂️
This may be the hardest one for most people, but it’s also one of the most powerful.
When you’re groggy, tired, or dealing with sleep inertia, movement is usually the last thing you want to do. Yet exercise is a phenomenon that more and more researchers are suggesting can offset the negative effects of poor sleep.
I’m not advocating high-intensity workouts the second you wake up (unless that’s your style). Personally, I prefer morning sessions, but I always move within an hour of waking.
This can be as simple as a 10-minute walk. Like light exposure, it brings your system online and activates hormones and processes that promote wakefulness and energy.
How to Stack These Habits Into a Routine
Here’s what a simple morning routine with these habits could look like:
- Wake up at a consistent time each day (yes, weekends too).
- Rehydrate with warm water and electrolytes, or herbal tea.
- Go outside and move your body while getting natural light.
Ideally, do this within 30–60 minutes of waking (the earlier, the better).
By stacking these habits, we create a simple but powerful routine. For example, a morning walk checks two boxes at once: movement and light exposure. It’s a win-win.
We just need to remember to leave our sunglasses at home, they defeat the purpose 😉.
The Bottom Line: A Better Morning = A Better Day
The bottom line is that sleep matters. And a good night’s sleep starts the morning before.
These three simple habits are the best way I’ve found to kick away sleep inertia, the initial state of grogginess and reduced performance we often feel right after waking.
It’s not always easy, but with persistence, resilience, and commitment, these habits will help you feel better, not just in the morning, but all day long.
Try them, and let me know how you get on!
Key Takeaways on Beating Sleep Inertia
- Rehydrate First Thing: You wake up dehydrated, which contributes to brain fog. Start your day by drinking one or two glasses of water, preferably warm with electrolytes like lemon and sea salt, to rehydrate your brain and body.
- Get Morning Sunlight: Natural light is a powerful signal for your internal body clock. Exposing your eyes to sunlight soon after waking helps regulate your circadian rhythm, telling your body it’s time to be alert and energetic.
- Move Your Body: Even gentle movement, such as a 10-minute walk, can significantly combat grogginess. Exercise helps activate hormones and biological processes that promote wakefulness and sustained energy throughout the day.
- Stack Your Habits: Create a powerful and efficient routine by combining these habits. For instance, take your warm water with you on a short morning walk to get hydration, movement, and sunlight all at once within the first hour of your day.
FAQs for 3 Morning Habits to Beat Sleep Inertia
Why do I feel so groggy and tired when I first wake up?
That groggy feeling is known as sleep inertia. It’s very common and often happens because you’re dehydrated after hours of sleep. Your internal body clock, or circadian rhythm, also needs a clear signal that the day has started. These feelings of tiredness and lethargy are your body’s way of saying it needs water, light, and movement to get going.
How soon after waking should I do these habits?
For the best results, try to incorporate these three habits within the first 30 to 60 minutes of your day. The earlier you rehydrate, get sunlight, and move your body, the faster you can shake off sleep inertia and set yourself up for a high-energy day.
Will drinking cold water work just as well?
While any water is better than no water, ancient health systems like Ayurveda suggest that lukewarm or warm water is gentler on your digestive system first thing in the morning. A warm herbal tea with lemon and ginger is also a great option to rehydrate and wake up your body gently.
Does looking out of a window count for getting sunlight?
Looking through a window is a start, but it’s not nearly as effective as going outside. Glass filters out some of the specific light frequencies your body needs to properly set its internal clock. To get the full benefit, step outside for a few minutes without sunglasses.
What if I don’t have time for a walk in the morning?
Any form of movement helps. You don’t need a long workout. Simple activities like a few minutes of stretching, doing some star jumps, or even just walking around your home can be enough to signal to your body that it’s time to be active and alert. The key is consistency.
