It’s perfectly normal to wake up feeling a bit groggy every now and then. However, if your norm each day is waking up feeling tired and sluggish, then it's time to take action. And we aren’t talking about having an extra cup of coffee to get a boost in energy. There are several natural, healthy ways to boost your energy levels.
From improving your sleep habits to making healthier choices before bed, we’ve got you covered. There are plenty of things you can do to feel more refreshed and energized each morning, so, let's dive right in!
6 Reasons Why You Wake Up Feeling Tired Each Morning
1. You’re a snooze-button addict
Those extra minutes of sleep can feel like pure bliss, but the truth is they're not doing your body any favors. In fact, hitting snooze can make you feel disoriented and even groggier when you finally do drag yourself out of bed.
Hitting snooze interrupts your body's natural sleep cycle. And depending on when you hit that button, you could be waking up during a deep stage of sleep. This can trigger a "fight or flight" response and leave you feeling jittery and anxious. Not exactly the best way to start your day.
Commit to getting out of bed the first time your alarm goes off. One simple way to make it harder to hit the snooze and fall back asleep is by simply moving your alarm (or your phone, as the case may be) far enough away from your bed that you’re forced to get up in order to turn it off.
2. You’re depriving yourself of sleep
One of the most common culprits for feeling groggy each morning is simply not getting enough shut-eye.
According to the American Academy of Sleep Medicine, adults need a solid 7-9 hours of sleep each night to stay healthy and happy. Anything less than that and you’ll not only feel tired, you’ll also struggle with focus, productivity, memory, decision making, and probably be a little grumpy to boot.
Plus, being chronically sleep deprived makes you more likely to pack on the pounds, get sick, and feel down or anxious.
The solution is clear: make sleep a priority. Set a schedule that allows you to catch those Z's for at least 7 hours every night.
3. Your sleep hygiene is out of whack
Sleep hygiene is basically a fancy way of saying "bedtime habits that either help or hinder your sleep." So, if you're waking up tired, it’s probably time to take a closer look at your sleep hygiene.
Here are some common culprits of poor sleep hygiene:
- Not keeping a regular sleep schedule — and that includes the weekends.
- Taking long naps during the day.
- Scrolling through your phone or computer right before bed.
- Sleeping in a room that's too hot or too cold.
- Snoozing on an uncomfortable mattress or pillow.
- Eating a big meal or drinking caffeine before bedtime.
Start improving your sleep hygiene by creating an evening routine that includes some screen-free time, relaxing activities (like reading or taking a bath), a soothing caffeine-free beverage, and a consistent bedtime schedule.
4. You’re using alcohol as a sleep aid
If you find it difficult to relax and wind down in the evening, a nightcap may seem like the perfect solution. But the truth is, it’s doing you more harm than good. Initially, alcohol can make you feel drowsy. But as the night progresses your sleep cycle will be disrupted. And by morning you’ll still feel unrested.
Drinking before bed has been linked to trouble falling asleep, lower quality sleep, and more frequent wake-ups throughout the night. Plus, that boozy beverage can mess with your REM sleep, which is the most important phase of your sleep cycle for feeling rested and refreshed.
To minimize the negative effects of alcohol on your sleep, it's best to cut yourself off at least 4 hours before bedtime. That way, your body has time to process the alcohol.
5. Your circadian rhythm is off track
Did you know that your body has its very own internal clock? It's called your circadian rhythm, and it's responsible for regulating your sleep and wake cycles. Sometimes, though, your circadian rhythm can go off track. Maybe you've been burning the midnight oil too often. Maybe you’ve been dealing with a particularly stressful experience. Or maybe your sleep hygiene has been lacking for a while. Lots of things can lead to disruptions to your circadian rhythm.
Here are some signs that your circadian rhythm might be off track:
- You’re feeling sleepy throughout the day
- You struggle to concentrate
- You have trouble making decisions
- You don’t perform tasks as well as you normally do
Consistency is the best way to realign your circadian rhythm. Focus on getting your 7-9 hours of sleep each night at the same time every night. And try creating a bedtime routine that works for you and stick to it! Doing so can help reset your circadian rhythm, which in turn will help you feel fresher and more alert each morning.
6. You’re not experiencing enough deep sleep
Ok, so you're getting at least 7 hours of shut-eye each night, you’ve started focusing on your sleep hygiene, and you’ve created an evening routine but you're still waking up groggy. While healthy changes take time to start to have a positive effect, there’s a chance you’re not getting enough deep sleep each night.
Deep sleep is the most important stage of sleep. This is when your brain gets a chance to rest and recharge, and your body can heal and regenerate. If you're not getting enough deep sleep, it could be the reason you're still feeling tired.
But don't worry, there are things you can do to improve your deep sleep. Try creating a sleep-conducive environment (think cool, dark, and quiet.) As mentioned above, avoid caffeine and alcohol before bed. And try practicing relaxation techniques like meditation or deep breathing.
If you’ve implemented all of these changes and you’re still feeling exhausted by morning, it might be time to talk to your doctor. They can check for underlying conditions like sleep apnea that could be interfering with your restorative sleep.
Bonus Sleep Tip: Try a soothing mug of Golden Superfood Bliss before bed
If you’re looking for an easy, delicious way to support deeper, more restorative sleep, Golden Superfood Bliss is for you! is a mug away! Golden Superfood Bliss is a powerful blend of 12 organic superfood ingredients like ashwagandha, turmeric, ancient mushrooms, and spices to help support improved quality of sleep so you can wake up feeling rested and refreshed. *
But that’s just the beginning. Sipping on this indulgent superfood elixir also helps:
- Combat cravings so you eat fewer calories*
- Balance your hunger*
- Soothe occasional anxiety & helps prevent stress eating*
- Support a healthy inflammatory response and balances hormones*
Golden Superfood Bliss is the perfect superfood support to your evening routine so you can slip into stress-free comfort with every rich, delicious sip. Click the link below to start enjoying support for deep, restful sleep. *
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.