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How to Avoid Morning Fatigue and Wake up Refreshed

by BetterSleep
Jan 14 • 2 min read

Feeling tired in the morning is common. This can be frustrating, especially if you make the time for sleep and spend eight or nine hours in bed. Sleep disorders may be to blame, and you should see your doctor to rule those out. Otherwise, consistent fatigue means you’re simply not getting quality sleep. The good news is you can fix this with meditation and a few other tricks.

Why Am I So Tired in the Morning?

Feeling a little tired when you wake up is not necessarily unusual or cause for concern. It could just mean you had a bad night’s sleep. If it happens often, though, you may struggle to stay alert during the day, and feel fatigued and low-energy more often. If waking up tired has become a regular occurrence in your life, consider some of the possible causes:

  • You’re getting too much blue light before bed. Light exposure during the day supports a normal sleep cycle, but at night it can be disruptive. Blue light from screens is especially problematic.
  • The mattress you sleep on could be to blame. An old or poor-quality mattress can disrupt your sleep. If you wake up stiff and sore, it may be time for a new one. Studies show that medium firmness is best for rest.
  • Your sleep environment is uncomfortable or disruptive. The light coming from windows, loud, intermittent noises, and a temperature that is too cold or too hot can disrupt sleep.
  • What and when you eat and drink before bed can impact your sleep quality. If you drink too much, your bladder may wake you up frequently. Caffeine and alcohol will interfere with your sleep quality, as will eating too much heavy food before bed.

How to Sleep Better

Ultimately, the underlying cause of morning fatigue is a bad night’s sleep. You may think you were out cold all night long, but chances are your sleep was light and interrupted. Try to change some of your sleep habits and environment to make them more conducive to quality rest.

It’s also essential to get into the right frame of mind for good sleep. Relax your mind and body before bed to sleep more deeply and restfully. A great way to do this is with a deep sleep meditation on BetterSleep.

Studies of people who struggle with sleep disturbances show that mindfulness meditation is helpful. Researchers compared sleep hygiene lessons with regular meditation. The meditation practice provided a superior outcome and significantly improved the quality of sleep for the participants.

Find Energy With a Morning Meditation

The great thing about meditation is that it can be both relaxing and invigorating, depending on when and how you do it. When you wake up feeling tired, a meditation session can help you perk up and feel invigorated. BetterSleep offers several morning meditations to help you transition from feeling groggy to awake and alert.

If you continue to struggle with morning fatigue and grogginess, talk to your doctor. You could have an underlying health condition or sleep disorder to address. With a clean bill of health, keep focusing on getting a good night’s sleep and using the tips above to wake up more refreshed and ready to face the day.

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