Waking up groggy after a poor night’s sleep can set a rough tone for the entire day. And while your first instinct might be to reach for caffeine or hit the snooze button, these habits could actually make things worse. Sleep experts say that how you handle the morning after a restless night can either help you recover — or leave you feeling even more drained. To avoid spiralling into a cycle of sleep debt, it’s important to make smarter choices from the moment you wake up.
Don’t do these common mistakes in morning after a bad night’s sleep
Don’t hit snooze
While it feels like those extra minutes of rest might help, snoozing only fragments your sleep further. According to sleep expert Rachel Beard, “Snoozing can actually make you feel groggier.” Each mini sleep cycle after hitting snooze lacks the depth needed to be restorative, making you feel even more sluggish once you finally get up.
Start with hydration, not coffee
Sleep deprivation increases your chances of dehydration, which can worsen fatigue and brain fog. Nutritionists recommends starting your day with a large glass of water. You can even add electrolytes for a boost. Just a 2% dip in hydration can reduce your cognitive performance by 10 to 20 percent, affecting your attention and memory.
Get sunlight within the first hour
Natural light is one of the most effective ways to reset your body clock. Try to step outside for 10 to 15 minutes shortly after waking. Sunlight suppresses melatonin, your sleep hormone, and boosts serotonin, helping you feel more awake and positive. It also helps regulate your circadian rhythm for better sleep the next night.
Delay your coffee intake
Yes, you can still enjoy your morning caffeine, just wait about 90 minutes. Your body’s natural cortisol levels peak shortly after waking, and drinking coffee too soon may interfere with that. Having your coffee after breakfast can also help reduce jitters and energy crashes.
Move your body but go easy
Gentle movement, such as a short walk or some yoga, can lift your mood and help shake off sleepiness. However, skip intense workouts, which can place unnecessary stress on an already tired body. “It’s about boosting energy, not draining it,” Beard advises.
Take a short nap if needed
If you’re still dragging by midday, a 20-minute nap before 2 p.m. can work wonders. Just don’t nap too late or too long, as this may interfere with your ability to fall asleep later. Set an alarm to keep it brief and refreshing.
Eat protein-rich foods
It’s tempting to reach for sugar when you’re tired, but this can lead to energy crashes. Instead, start your day with high-protein foods like eggs or Greek yogurt. Protein supports dopamine production and provides steady energy, helping you stay alert without the crash that comes from sugary snacks.
Stick to your regular bedtime
Even if you’re tempted to go to bed extra early, don’t. Going to sleep hours before your usual time can throw off your circadian rhythm even more. Instead, wind down with calming activities like reading or light stretching and aim to return to your regular sleep schedule the next night.
