Work Well: How to wake up less groggy and grumpy in the morning

It may sound like a bummer but some things just don’t disappear when you return to the regular programming at the office. Things like the morning (and evening) anxiety and stress when commuting. They’ve also brought back the classic: Pre-, post- (might as well add “perpetual”) presentation jitters that you can’t hide behind Zoom at in-person meetings. And what about your primal need to launch a snack attack every afternoon that’s upending your weight-loss efforts?

We’ve got your back, starting with these wellness tips in this new Work Well series to battle morning sleepiness and why you think you need coffee before you can function for the day.

WHAT'S HAPPENING?

That sleepy, groggy feeling you get when you wake up abruptly in the morning or after a long nap is not a hangover. The temporary disorientation is known as sleep inertia and you know how it feels: You’re grumpy and just want to go back to bed. Not only that, sleep inertia can also affect your reaction time, short-term memory, reasoning and learning – and can last from 30 to 60 minutes and even two hours in some unfortunate people.

Research suggests that the delta or slow waves produced by your brain could be the cause of sleep inertia. What could happen is, your brain has not yet reduced these waves in preparation for you to wake up or you’re suddenly awoken during the non-rapid eye movement stage of sleep.

Other reasons could be high levels of adenosine, a chemical found in the brain that causes sleepiness, and reduced blood flow to the brain. The latter could be linked to chronic fatigue syndrome, which has symptoms similar to sleep inertia.

WHAT CAN YOU DO?

Those with sleep disorders tend to have more pronounced sleep inertia, so it’s a good idea to have yourself checked. Keeping a journal may also help to identify lifestyle factors such as an excessive caffeine intake and inconsistent sleep patterns.

In the meantime, to help you look forward to starting your day, here are a few things you can try:

1. A smart alarm app

Loud and jarring alarms can worsen the grogginess you feel upon waking. Instead, try a smart alarm app that detects when you are in light sleep and wakes you up with a gentle sound or light.

2. Stretch

Stretching helps to get blood flowing to your muscles and loosen up the stiffness. It can also increase your flexibility, range of motion and decrease your risk of injury.

3. Drink water before drinking coffee

This helps to avoid dehydration, which can cause fatigue and make you want to crawl back to bed.

4. Plan something to look forward to

It can be a tasty breakfast, a new outfit for the office… anything that brings you joy.