How to Stop Waking up So Groggy


The alarm bell rings and you groggily raise your head from your pillow. Is it really time to get up and start the day already? Waking up feeling groggy can be a sign that you need to work on your sleep hygiene. A good night's sleep should make you wake up feeling refreshed. If you try everything and still can't get a good night's sleep, talk to your doctor. The National Sleep Foundation recommends keeping a sleep diary so that you can provide your doctor with details.

  • Wake up at the same time every day. Waking up early during the week and sleeping in on the weekends makes it hard for your body to establish a rhythm. Waking up at the same time every day and developing strong biological rhythms can also help you fall asleep more easily at night, according to the National Sleep Foundation.

  • Set your internal clock before going to bed by saying out loud, "I am going to wake up at 7:30 a.m.," or whatever time you choose, recommends an article on Gavilan College's Tutoring Center website. Then, relax into your bed, allowing your body to grow heavy. Before you fall asleep, say to yourself, "I will wake up at 7:30 a.m. feeling refreshed and ready to start my day." According to the Gavilan College article, doing this exercise will help you wake up feeling energized.

  • Get a good night's sleep by avoiding caffeine or alcohol four to six hours before going to sleep. Make sure your bedroom is dark and as quiet as possible, and practice relaxation techniques. If worry keeps you awake, the University of Maryland Medical Center recommends establishing a designated window of time in the afternoon or evening to worry so you can relax and fall asleep at bedtime.

  • Exercise, preferably no later than the late afternoon. Exercise helps you sleep more soundly, which can help you wake up feeling more refreshed. Avoid exercising within a few hours of bedtime, as it can make it harder to fall asleep.

  • Sleep from six to eight hours per night, or as many hours as you need to sleep to feel rejuvenated. Allowing your body enough time to rest and regenerate can help you wake up feeling refreshed, instead of groggy.

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