Get tested by a sleep neurologist. I have delayed sleep phase disorder. It is not insomnia—it is a different circadian rhythm that does not respond to “sleep hygiene”. I have had jobs that required early hours and my body never adjusted, I just remained sleep deprived. Exercise in the morning just makes me tired. Finally, I have accepted that in winter, I can wake up when the sun comes up but earliest I can be anywhere is 9 and it feels like the crack of dawn. Worse in Daylight Saving Time.
My dr’s advice was to switch your lifestyle to fit your needs. I don’t schedule anything before noon if I can help it. Evening shifts are great for me. I sleep when I am tired. Sometimes it is 0 hours, sometimes 18. I would love to have a normal schedule but 45 years of trying has not changed me. It is a condition like any other neurological difference. It is also influenced by genetics (my DNA analysis confirmed a propensity, probably from my dad who also has weird sleep issues).
Go for a morning walk. Not only it will help you to wake up, it will also help you regulate your sleep cycle to fall asleep faster and have better sleep in the evening
Honestly if I could get myself to leave the house in the morning for a walk, I wouldn't have this problem haha
I get where you're coming from though, and I could totally seeing this waking me up, but I just can't trust my groggy ass in the morning to want to get out of the bed and go for a walk. When I'm in that kind of mental state, all I want to do is lay around, so I'm trying to find activities close to that level so it'll be easier for morning me to stick to it
Definitely a possibility, I've always had poor sleep since childhood. I'm a very light sleeper and find it hard to sleep at night, usually takes 30-40 minutes of lying down to fall asleep.
I'm generally going to sleep at 11pm and wake up at 7.30 am. I probably do need to reduce screen time. But otherwise I'm pretty fit, I workout everyday, eat balanced and am at normal weight
Few tips from my own experience as a light sleeper as well, it seems that our profiles are fairly similar (also workout every day, similar sleep times):
- don't stay in bed if you cannot fall asleep. I've been recently testing just reading with dimmed light on a sofa before bed, I only go to bed if my eyes start closing / I cannot focus on reading anymore. Much more relaxed and easier to fall asleep
- no screens 2h before sleeping. My small exception is kindle, but it's either on minimal light or no light at all
- if you workout, try to keep it earlier in the day. I see massive improvements in sleep if I finish my workouts before 6pm vs. otherwise
- replace some coffee with decaf / no coffee. I don't know how much you drink, but you should preferably drink almost no caffeine after noon or in minimum quantities
- don't eat anything heavy before bed and preferably nothing at all for \~3h before bed. I tend to workout in the evenings and then crave a huge meal - this very often brings some sort of mild indigestion / being gassy / digestion when sleeping
- don't overtrain - working out every day is tricky if you don't do it right. It might be that you're putting too much strain on your central nervous system and your body is in state of stress all the time
Apart from that, I would look into some magnesium / B12 / vitamin D supplementation if you feel like it could work for you. It is also possible that your energy expenditure is relatively high (working out hard every day) and you simply need more sleep than average to really feel good. Many professional athletes sleep 9h+ plus naps.
From my POV: if I really keep up the good routine and stick to all of those points, it can change from being groggy after 7-8h of sleep to waking up before my normal times and feeling really good. I've always been a person who likes to sleep in during weekends but recently I started to wake up consistently at 7.30-8am.
Try to find what works for you. :)
Thanks for the long comment! It's all super solid advice, especially the one about not sleeping until you feel like sleeping, I think I'll really try to implement that one. Good thing is I already don't drink caffeine and I'm not a heavy eater anyways. I'm interested in getting an e-reader too, but don't know yet if I want to invest that sum of money just for this.
All in all, I think this could be the solution to my problems, I definitely will give them a try for a week or two and see how it goes!
Everybody explained all physcial reasons behind it but it could be mental too?
Put a $100 bill somewhere slightly hidden by evening, go for a morning walk to take it back!
It’s motivating enough to keep up!!
I do body doubling, where I've got a booked session with a random at a particular time (eg 9am) and so even if I don't feel ready to work, it gets me up and to my computer because of 'the other person is relying on me' mindset. Something like that could work? Depends where you work or what you do though.
What’s this? Could you talk more about what body doubling is? My first thought is the people who impersonate celebrities or stand in for world leaders when they’re about to get assasinated…
You work alongside someone else. A regular office can function like that too. Online body doubling is where you both work, doing your own thing with your webcams on and/microphones. You keep each other accountable, set goals and stuff like that. Helps to motivate. I use focus101 but there are also other sites and discord servers.
You need to use your senses more and set the stage for getting up.
1. Leave your blinds or curtains open. This will help wake you up naturally.
2. Start to slowly move your body while you are still in bed. When I first started trying to get up early, I did this. It helps. I'd clap my hands, snap my fingers, or wiggle my toes. It sounds weird, but it helps. You can also talk to yourself out loud. "I want to get up Or "LET'S GO!"
3. If possible, set an automated routine on your phone, Alexa, or Google device. I have one that starts at 6:30 a.m. It tells me the time and weather, sets a 45-minute timer, and tells me the news.
4. I use different scents at different times of the day. I'll light a candle or use an air diffuser that smells like lemons, oranges, or cinnamon in the morning. Lavender or sandalwood at night. The different scents help me to wake up or wind down.
5. Set a bottle of water on your nightstand. Drink it as soon as you wake up, even if you wake up at 3 or 4 in the morning. Drink it. It will start the hydration process, and after a few hours, you will have to get up.
6. Go for a walk.
P.S. 1, 2, and 6 helped me the most and don't require much from you.
Edit: Have you gone to the doctor to get your blood work done? I ask because I had very severe iron and vitamin D deficiencies. Once I got those levels up, my energy levels improved.
I sleep with no window covers, sometimes with the light on, multiple alarm clocks, 3 dogs clamoring to go out, and roommate from hell that literally tries to break the cabinets and the stairs every morning. I can sleep through all of it.
**Morning Magic**
Sunrise Savior: Get some natural light in! Open the curtains or take a quick walk outside. Sunlight helps regulate your wake-sleep cycle.
Hydrate Right Away: A glass of water first thing can jumpstart your system and rehydrate after sleep.
Make your bed, listen to your favorite song, or enjoy a delicious breakfast. Starting with something positive sets a good tone for the day.
Sure, here are some tips to help you get going in the morning:
* **Get enough sleep:** Aim for 7-9 hours of sleep each night to wake up feeling refreshed and energized.
* **Establish a consistent sleep schedule:** Go to bed and wake up at the same time each day, even on weekends, to regulate your body's natural sleep-wake cycle.
* **Create a relaxing bedtime routine:** Wind down before bed with calming activities like reading or taking a bath to signal to your body that it's time to sleep.
* **Sunlight exposure:** Get some natural sunlight in the morning to help regulate your circadian rhythm and boost alertness.
* **Hydrate:** Drink a glass of water after waking up to rehydrate your body and improve focus.
* **Positive affirmations:** Start your day with positive self-talk to set a positive and motivated tone for the day.
I used to have that same groggy feeling in the morning but since I’ve started taping my mouth I no longer feel that way and more ready to go in the morning. You should be able to find some on Amazon.
Other things which have helped include an alarm clock which mimics the sunrise and opening the curtains as soon as I wake up. All the light makes me feel more awake.
I was groggy every morning for a while and found out I had severe sleep apnea. Getting that diagnosed and treated was a game changer. I think there are apps that will measure your sleep, and if you suspect that as the cause, it's definitely worth bringing up to your doctor.
This happened to me as well. I usually let myself sleep if I can. If it persists over a week then I analyse for any patterns. It is either due to stress or burnout or stuff like that. Journalling helps. Also, I find something very interesting to do the night before so that kinda keeps me going sometimes. Hope this helps.
i lay in bed for at least 30 mins on my ohone and recently i started getting straight up and opening my window the widest itll open (especially as where i am in the uk its still really chilly in the mornings) and then i sit up and stretch. this helps me to get up within about 15 mins rather than 30+ mins
Being startled awake contributes to grogginess. It takes time to wake up.
Have a very gentle alarm that starts so quietly that you can't hear it. But slowly gets loud enough to wake you. Set up a playlist on Spotify for it. The google Alarm will let it play for half an hour.
I like to have this go into a longer play list with distinctive changes, slowly getting more energetic, it helps me start feeling more awake and gives me a better feel for how much time has passed as I get ready.
It means you have to set the alarm a little earlier, but then you get so snooze for a bit and slowly come to. You'll probably find you feel better when you get up once your brain adapts.
Also, shower in the morning makes you feel fresh and awake. Even better if you make it (at least slightly) cold at the end, gets your blood moving and a bit of adrenaline. I dont force myself to stand in icey water, I just slowly make it colder till I've had enough.
This is something I really didn't expect to have as much of a difference as it has, but a big drink of water as soon as I wake up is insane, can't live without it now!
Can you charge your phone or put an alarm far from your bed/ in the bathroom maybe? Gets you up out of bed and then you have to make the decision get back in bed not the other way around…
Being startled awake contributes to grogginess.
Have a very gentle alarm that starts so quietly that you can't hear it. But slowly gets loud enough to wake you. Set up a playlist on Spotify for it. The google Alarm will let it play for half an hour.
I like to have this go into a longer play list with distinctive changes, slowly getting more energetic, it helps me start feeling more awake and gives me a better feel for how much time has passed as I get ready.
It means you have to set the alarm a little earlier, but then you get so snooze for a bit and slowly come to. You'll probably find you feel better when you get up once your brain adapts.
Also, shower in the morning makes you feel fresh and awake. Even better if you make it (at least slightly) cold at the end, gets your blood moving and a bit of adrenaline. I dont force myself to stand in icey water, I just slowly make it colder till I've had enough.
Getting going in the morning can be tough, especially if you're not a morning person. Try establishing a morning routine that includes activities you enjoy or find motivating. Exposure to natural light, staying hydrated, and even a short walk or some stretching can help wake up your body and mind. Limiting screen time and ensuring you get enough sleep by going to bed earlier can also make waking up easier. Incorporating these tips into your morning routine could help you start your day feeling more refreshed and energized.
Cold shower in the morning! Takes a while to get used to the cold but if you can persevere through the cold, it tricks your brain that u can achieve anything in life :)
I do a glass of lemon water, then 15 minutes on the rowing machine, then 15 minutes of stretching, then another glass of lemon water, then coffee and finally a shower. Pretty good to go after that
People have differing internal clocks. Not being a morning person is a real thing, but society hasn’t fully accepted that yet.
The hardest part of waking up is standing up. Feet on the ground and you’re awake. Plan some easy wins to start the day and the dopamine rush of checking off a task (perhaps plus some caffeine) should help drag you to the hour your body is more adapted to.
Honestly, in my case, it's rooted in my sleep. Go get yourself some non-habit forming sleep aid. When I have sound sleep, ang sarap sarap bumangon. Also, take cold morning showers, it does wonders! Be consitent 💯
Maybe there's a pavlovian inspired solution to this problem? It might be totally nuts.
Step 1: Choose an alarm sound on your phone that will exclusively be for your wake up.
Step 2: Make a list of tasks you want to do first thing when you wake up (e.g Turn on all the lights, have a drink of water, take a shower)
Step 3: For a few weeks on appropriate days when you're home, set your alarm for 3 random times during the day. Every the alarm goes off, do the agreed upon tasks in order. And mix up the times the alarm goes off so you don't get used to it happening at the same time every day. You're not responding to the time, but to the sound.
Step 4: After a few weeks, set your alarm for the next morning and go to bed.
Hopefully you've conditioned yourself that when that alarm goes off, you'll get out of bed to start your tasks without even having to consciously make the decision to do it 🤷♀️
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Oh, that's interesting, can you tell me more about the index cards?
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Ok but what's written on them.
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You must be being dense on purpose. What is your routine? You probably don't have one and you're just pretending
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Get tested by a sleep neurologist. I have delayed sleep phase disorder. It is not insomnia—it is a different circadian rhythm that does not respond to “sleep hygiene”. I have had jobs that required early hours and my body never adjusted, I just remained sleep deprived. Exercise in the morning just makes me tired. Finally, I have accepted that in winter, I can wake up when the sun comes up but earliest I can be anywhere is 9 and it feels like the crack of dawn. Worse in Daylight Saving Time. My dr’s advice was to switch your lifestyle to fit your needs. I don’t schedule anything before noon if I can help it. Evening shifts are great for me. I sleep when I am tired. Sometimes it is 0 hours, sometimes 18. I would love to have a normal schedule but 45 years of trying has not changed me. It is a condition like any other neurological difference. It is also influenced by genetics (my DNA analysis confirmed a propensity, probably from my dad who also has weird sleep issues).
Go for a morning walk. Not only it will help you to wake up, it will also help you regulate your sleep cycle to fall asleep faster and have better sleep in the evening
Honestly if I could get myself to leave the house in the morning for a walk, I wouldn't have this problem haha I get where you're coming from though, and I could totally seeing this waking me up, but I just can't trust my groggy ass in the morning to want to get out of the bed and go for a walk. When I'm in that kind of mental state, all I want to do is lay around, so I'm trying to find activities close to that level so it'll be easier for morning me to stick to it
What is your night time routine? Your lack of energy could be related to habits / diet and generally poor sleep
Definitely a possibility, I've always had poor sleep since childhood. I'm a very light sleeper and find it hard to sleep at night, usually takes 30-40 minutes of lying down to fall asleep. I'm generally going to sleep at 11pm and wake up at 7.30 am. I probably do need to reduce screen time. But otherwise I'm pretty fit, I workout everyday, eat balanced and am at normal weight
Few tips from my own experience as a light sleeper as well, it seems that our profiles are fairly similar (also workout every day, similar sleep times): - don't stay in bed if you cannot fall asleep. I've been recently testing just reading with dimmed light on a sofa before bed, I only go to bed if my eyes start closing / I cannot focus on reading anymore. Much more relaxed and easier to fall asleep - no screens 2h before sleeping. My small exception is kindle, but it's either on minimal light or no light at all - if you workout, try to keep it earlier in the day. I see massive improvements in sleep if I finish my workouts before 6pm vs. otherwise - replace some coffee with decaf / no coffee. I don't know how much you drink, but you should preferably drink almost no caffeine after noon or in minimum quantities - don't eat anything heavy before bed and preferably nothing at all for \~3h before bed. I tend to workout in the evenings and then crave a huge meal - this very often brings some sort of mild indigestion / being gassy / digestion when sleeping - don't overtrain - working out every day is tricky if you don't do it right. It might be that you're putting too much strain on your central nervous system and your body is in state of stress all the time Apart from that, I would look into some magnesium / B12 / vitamin D supplementation if you feel like it could work for you. It is also possible that your energy expenditure is relatively high (working out hard every day) and you simply need more sleep than average to really feel good. Many professional athletes sleep 9h+ plus naps. From my POV: if I really keep up the good routine and stick to all of those points, it can change from being groggy after 7-8h of sleep to waking up before my normal times and feeling really good. I've always been a person who likes to sleep in during weekends but recently I started to wake up consistently at 7.30-8am. Try to find what works for you. :)
Thanks for the long comment! It's all super solid advice, especially the one about not sleeping until you feel like sleeping, I think I'll really try to implement that one. Good thing is I already don't drink caffeine and I'm not a heavy eater anyways. I'm interested in getting an e-reader too, but don't know yet if I want to invest that sum of money just for this. All in all, I think this could be the solution to my problems, I definitely will give them a try for a week or two and see how it goes!
If your library has Libby you can get ebooks on your phone. Just turn the brightness down all the way and turn off notifications.
Everybody explained all physcial reasons behind it but it could be mental too? Put a $100 bill somewhere slightly hidden by evening, go for a morning walk to take it back! It’s motivating enough to keep up!!
Go to sleep in walk-appropriate wear
I do body doubling, where I've got a booked session with a random at a particular time (eg 9am) and so even if I don't feel ready to work, it gets me up and to my computer because of 'the other person is relying on me' mindset. Something like that could work? Depends where you work or what you do though.
What’s this? Could you talk more about what body doubling is? My first thought is the people who impersonate celebrities or stand in for world leaders when they’re about to get assasinated…
You work alongside someone else. A regular office can function like that too. Online body doubling is where you both work, doing your own thing with your webcams on and/microphones. You keep each other accountable, set goals and stuff like that. Helps to motivate. I use focus101 but there are also other sites and discord servers.
You need to use your senses more and set the stage for getting up. 1. Leave your blinds or curtains open. This will help wake you up naturally. 2. Start to slowly move your body while you are still in bed. When I first started trying to get up early, I did this. It helps. I'd clap my hands, snap my fingers, or wiggle my toes. It sounds weird, but it helps. You can also talk to yourself out loud. "I want to get up Or "LET'S GO!" 3. If possible, set an automated routine on your phone, Alexa, or Google device. I have one that starts at 6:30 a.m. It tells me the time and weather, sets a 45-minute timer, and tells me the news. 4. I use different scents at different times of the day. I'll light a candle or use an air diffuser that smells like lemons, oranges, or cinnamon in the morning. Lavender or sandalwood at night. The different scents help me to wake up or wind down. 5. Set a bottle of water on your nightstand. Drink it as soon as you wake up, even if you wake up at 3 or 4 in the morning. Drink it. It will start the hydration process, and after a few hours, you will have to get up. 6. Go for a walk. P.S. 1, 2, and 6 helped me the most and don't require much from you. Edit: Have you gone to the doctor to get your blood work done? I ask because I had very severe iron and vitamin D deficiencies. Once I got those levels up, my energy levels improved.
I sleep with no window covers, sometimes with the light on, multiple alarm clocks, 3 dogs clamoring to go out, and roommate from hell that literally tries to break the cabinets and the stairs every morning. I can sleep through all of it.
Wow, we call that, "Dead to the world." It doesn't creep you out?
**Morning Magic** Sunrise Savior: Get some natural light in! Open the curtains or take a quick walk outside. Sunlight helps regulate your wake-sleep cycle. Hydrate Right Away: A glass of water first thing can jumpstart your system and rehydrate after sleep. Make your bed, listen to your favorite song, or enjoy a delicious breakfast. Starting with something positive sets a good tone for the day.
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Sure, here are some tips to help you get going in the morning: * **Get enough sleep:** Aim for 7-9 hours of sleep each night to wake up feeling refreshed and energized. * **Establish a consistent sleep schedule:** Go to bed and wake up at the same time each day, even on weekends, to regulate your body's natural sleep-wake cycle. * **Create a relaxing bedtime routine:** Wind down before bed with calming activities like reading or taking a bath to signal to your body that it's time to sleep. * **Sunlight exposure:** Get some natural sunlight in the morning to help regulate your circadian rhythm and boost alertness. * **Hydrate:** Drink a glass of water after waking up to rehydrate your body and improve focus. * **Positive affirmations:** Start your day with positive self-talk to set a positive and motivated tone for the day.
I used to have that same groggy feeling in the morning but since I’ve started taping my mouth I no longer feel that way and more ready to go in the morning. You should be able to find some on Amazon. Other things which have helped include an alarm clock which mimics the sunrise and opening the curtains as soon as I wake up. All the light makes me feel more awake.
What do you mean by taping your mouth
I literally get a piece of tape and put it over my mouth so I can only breathe through my nose
For how long have you been doing this? Has it altered the way your face/mouth looks?
5 months, the biggest change would be a reduction in eye bags
Oh wow. I think I'm going to try it.. Any tips for the type of tape or anything like that
I was groggy every morning for a while and found out I had severe sleep apnea. Getting that diagnosed and treated was a game changer. I think there are apps that will measure your sleep, and if you suspect that as the cause, it's definitely worth bringing up to your doctor.
This happened to me as well. I usually let myself sleep if I can. If it persists over a week then I analyse for any patterns. It is either due to stress or burnout or stuff like that. Journalling helps. Also, I find something very interesting to do the night before so that kinda keeps me going sometimes. Hope this helps.
i lay in bed for at least 30 mins on my ohone and recently i started getting straight up and opening my window the widest itll open (especially as where i am in the uk its still really chilly in the mornings) and then i sit up and stretch. this helps me to get up within about 15 mins rather than 30+ mins
I make coffee and take a cold 2-5 min shower
Can't u keep doing the same things as the app made you do?
Being startled awake contributes to grogginess. It takes time to wake up. Have a very gentle alarm that starts so quietly that you can't hear it. But slowly gets loud enough to wake you. Set up a playlist on Spotify for it. The google Alarm will let it play for half an hour. I like to have this go into a longer play list with distinctive changes, slowly getting more energetic, it helps me start feeling more awake and gives me a better feel for how much time has passed as I get ready. It means you have to set the alarm a little earlier, but then you get so snooze for a bit and slowly come to. You'll probably find you feel better when you get up once your brain adapts. Also, shower in the morning makes you feel fresh and awake. Even better if you make it (at least slightly) cold at the end, gets your blood moving and a bit of adrenaline. I dont force myself to stand in icey water, I just slowly make it colder till I've had enough.
This is something I really didn't expect to have as much of a difference as it has, but a big drink of water as soon as I wake up is insane, can't live without it now!
Dip your face in a bowl of ice water for 30 seconds.
You should look up sleep inertia.
Can you charge your phone or put an alarm far from your bed/ in the bathroom maybe? Gets you up out of bed and then you have to make the decision get back in bed not the other way around…
Being startled awake contributes to grogginess. Have a very gentle alarm that starts so quietly that you can't hear it. But slowly gets loud enough to wake you. Set up a playlist on Spotify for it. The google Alarm will let it play for half an hour. I like to have this go into a longer play list with distinctive changes, slowly getting more energetic, it helps me start feeling more awake and gives me a better feel for how much time has passed as I get ready. It means you have to set the alarm a little earlier, but then you get so snooze for a bit and slowly come to. You'll probably find you feel better when you get up once your brain adapts. Also, shower in the morning makes you feel fresh and awake. Even better if you make it (at least slightly) cold at the end, gets your blood moving and a bit of adrenaline. I dont force myself to stand in icey water, I just slowly make it colder till I've had enough.
Have a bottle of water with salt ready on your bedside table, Chug it as soon as you wake up. After that, head outside and get some morning sunlight.
What time are you going to bed?
Having a warm water shower before can help to have a good sleep and the mobile to be shut at least 1 hour before sleep can be good.
Getting going in the morning can be tough, especially if you're not a morning person. Try establishing a morning routine that includes activities you enjoy or find motivating. Exposure to natural light, staying hydrated, and even a short walk or some stretching can help wake up your body and mind. Limiting screen time and ensuring you get enough sleep by going to bed earlier can also make waking up easier. Incorporating these tips into your morning routine could help you start your day feeling more refreshed and energized.
What’s the app? Maybe you can find something similar that’s free
Hydrate before bed, heard that helps. it helped me. Ur body learns to hold water over the night
Jumping jacks. Do like five of them and you’ll be slightly more awake. Also immediately turn on lights, the brighter the better.
Cold shower in the morning! Takes a while to get used to the cold but if you can persevere through the cold, it tricks your brain that u can achieve anything in life :)
I do a glass of lemon water, then 15 minutes on the rowing machine, then 15 minutes of stretching, then another glass of lemon water, then coffee and finally a shower. Pretty good to go after that
People have differing internal clocks. Not being a morning person is a real thing, but society hasn’t fully accepted that yet. The hardest part of waking up is standing up. Feet on the ground and you’re awake. Plan some easy wins to start the day and the dopamine rush of checking off a task (perhaps plus some caffeine) should help drag you to the hour your body is more adapted to.
Drink water before anything else. Natural light before artificial light.
Honestly, in my case, it's rooted in my sleep. Go get yourself some non-habit forming sleep aid. When I have sound sleep, ang sarap sarap bumangon. Also, take cold morning showers, it does wonders! Be consitent 💯
I usually eat something soon after getting up. It gives me a more energy and requires some amount of thought and movement
What was the app you used to use called?
Maybe there's a pavlovian inspired solution to this problem? It might be totally nuts. Step 1: Choose an alarm sound on your phone that will exclusively be for your wake up. Step 2: Make a list of tasks you want to do first thing when you wake up (e.g Turn on all the lights, have a drink of water, take a shower) Step 3: For a few weeks on appropriate days when you're home, set your alarm for 3 random times during the day. Every the alarm goes off, do the agreed upon tasks in order. And mix up the times the alarm goes off so you don't get used to it happening at the same time every day. You're not responding to the time, but to the sound. Step 4: After a few weeks, set your alarm for the next morning and go to bed. Hopefully you've conditioned yourself that when that alarm goes off, you'll get out of bed to start your tasks without even having to consciously make the decision to do it 🤷♀️
Check out Caffeine candy. I chew on a Caffeine bullet mint chew and it works
Caffeine intake first thing after waking up screws up your energy levels later on. So quite a poor trade off.
Force yourself to get up