What Causes Grogginess After Sleep and Ways to Stop It!

There are times when “you wake up at 5 AM in the morning and feel absolutely active for the present day!” And there are times when “you wake up at 9 AM in the morning and still feel tired and sleepy; as if you require more of sleep!” In the latter case; it can be said that you are suffering from grogginess or a condition medically known as sleep inertia where you feel your sleep is incomplete and require more sleeping hours. Almost all of us feel groggy after sleep at some point. However, if grogginess after sleeping lasts for long or if you usually have grogginess after sleep, it is time to have a check on it and go for the essential steps for treating or reducing morning grogginess. In this current article we will talk about the factors which cause grogginess after sleep and also talk about some of the best ways to stop grogginess after sleep.

What Causes Grogginess after Sleep?

What Causes Grogginess after Sleep?

Grogginess after sleep can be referred to Sleep inertia which most people experience after getting up from the bed. It usually lasts for 2 minutes to 4 hours; but typically lasts for 15-30 minutes on average. During this period, one feels like he or she is deprived of much energy to take the day’s actions, feel lazy and tired even after the sleep. Usually lack of sleep or sleep below 8 hours can get this groggy feel after sleep. Sometimes they are mild and can be ignored as they naturally get cleared off with the day’s job. However, at times the level of impairment in the condition can be serious. (One must go for a doctor’s visit in case of severe, long-term or continuous grogginess after sleep).

REM and Non-REM Sleep Cycles and Grogginess after Sleep:

It is found that on an average, we all come across five, 90 minutes of alternating REM and non-REM sleep cycles in our entire sleeping time during night. It is known that if a person wakes up during the REM sleep cycle, he or she may likely suffer from grogginess after sleep. However, in case one wakes up during the Non-REM sleep cycle, he or she may get up with more activeness and feel more alert during day.

Now let us know about the factors which cause grogginess after sleep.

  • Improper Sleeping Habits Can Cause Grogginess After Sleep: “More amount sleep can harm you equally as less amount of sleep does.” It is possible that if you are sleeping more than necessary one day, you may suffer from grogginess. It is essential for us to maintain the same sleep time each day so as to maintain our body’s personal clock. Approximately 7.5 hours of night time sleep is essential for our body.
  • Sleeping disorders as a Cause for Grogginess after Sleep: Grogginess after sleep can be due to sleep inertia or other forms of sleeping disorders including OSA or Obstructive sleep apnea.
  • Grogginess after Sleep Caused Due to Physical illnesses: Undiagnosed heart diseases, Thyroid problems, anemiarestless leg syndrome etc can also cause improper sleep during night time and may make you feel groggy or sleepy during daytime.
  • Grogginess after Sleep Caused Due to Mental Illness: Mental illness like depression can be a cause of grogginess after sleep.
  • Excessive Alcohol can Cause Grogginess after Sleep: Taking excessive alcohol before sleep in the night can wake you up in the morning with a feeling of grogginess after sleep.
  • Grogginess after Sleep Caused Due to Certain Drugs or Medications: Certain medications, like those taken for depression or other mental illnesses; can cause grogginess after sleep.
  • Grogginess after Sleep can also be Caused Due to Improper Eating Habits or Diet: Fatty foods and processed carbohydrates can cause daytime sleepiness or grogginess after sleep. Though they can fill your stomach, yet as they lack more of vitamins and minerals in them they would not help your body in producing ample amount of energy required for your active life. So, if you are adding such diets to your daily meal, you might suffer from grogginess after sleep.

Ways to Stop Grogginess after Sleep:

Though it is essential to meet a doctor in case of severe or long-term grogginess after sleep; however in case of general grogginess after sleep or mild conditions of grogginess after sleep you can try out some of the best ways to treat the condition by self at home easily.

Will you not look for some of the best possible ways you can stop grogginess after sleep? So, here below are some of the best remedies that would help you out!

  1. Try something interesting in the morning to help stop grogginess after sleep: “Personal interests make a better person!” Try out something interesting that you have never done before. May it be gym workouts, may it be playing out video games or may it be painting your imagination; go for something really interesting to do in the morning as soon as you wake up. Having done this for a day or two will make you more interested in getting up early and working out your favourite interests. This would gradually turn you to a early and active riser in the morning and you would easily be able to say Goodbye to the grogginess after sleep because you would be having something even interesting than falling asleep again or feeling lazy, groggy or tired in the morning.
  2. Regular exercise or yoga in the morning can stop grogginess after sleep: Regular exercising or doing yoga on daily basis can help you stop the grogginess after sleep. “Any kind of fitness routine you begin with will give you a great kick start for the day.” It is possible that during first few days of your yoga, exercise or any of the fitness moves including jogging, running, swimming or cycling would be tiresome; however when you keep your routine intact for some days you will surely start loving the active life you would have with exercise. This would help you wake up in the morning and get ready for your activity instead feeling groggy or lazy.
  3. Encourage Meditation and Manage Your Thoughts to Overcome Grogginess after Sleep: “Meditation and consciousness can heal every wound of life” You can try out meditation daily for stopping grogginess after sleep. You can try to replace your negative, dull or faded thoughts by the positive, active and lively thoughts anytime you feel conscious about self and the world around you. This would gradually help you wake up early and reduce your symptoms of grogginess after sleep naturally.
  4. Take Shower after Waking Up to Stop Grogginess after Sleep: How about having a full fledge shower after sleep in the morning? For some days it would be difficult to get up, but once we make a habit of getting up with the alarm and taking a hot or a cold shower(as per preferences) with a soothing music around that would encourage more to live an active morning; we can stop grogginess after sleep in some days.
  5. See the Surrounding Outside: “Early morning surrounding feels much like a heaven in the Earth!” It is a wonderful way to start the day by watching something alluring. Move out of your room and watch the nature outside in the morning. Your surrounding would give you a pleasant feel to keep you actually alive and active all throughout the day. May be for 2-3 days you would require some patience to wake up and force yourself to watch outside; but in some days you will by self be forced to wake up and come out to see your world outside. This would help you stop grogginess after sleep.
  6. Fix Your Appropriate Diet to Stop Grogginess after Sleep: “Our diet fixes most of our weaknesses!” Check for the kind of food you are taking in your daily diet. It is essential to eat right so as to help you stay active and reduce grogginess after sleep. Usually whole grains vegan diets, fresh fruits and green vegetables are wonderful foods that help you stay health, relaxed and active. You can experiment on the kind of foods which work for you the best. It is essential to avoid excessive alcohol, quit smoking or tobacco and encourage taking fresh real fruit juices, herbal tea at times to keep self fresh and active in the morning. It is also essential to reduce taking more of sugar and caffeine.
  7. Taking Light Meal at Night Can Help Stop Grogginess after Sleep: A light meal in the night can be one of the remedies for stopping morning grogginess after sleep. Eating a lot in the night can make up feel groggy in the morning. It requires that you take light meal in the night, so that your body can digest the diet while you are sleeping and you are not waking up feeling groggy after sleep. Eating fruits in the night can be a better idea. Even if you prefer taking your regular diets, make sure you are eating at least 2-3 hours before sleep.
  8. Deep Breathing Can Help You Stop Grogginess After Sleep: Taking few deep breaths in the night before sleep and in the morning after sleep can help you reduce the grogginess after sleep. Deep breathings aids in a health oxygen flow in the body and thus aids in making you feel being more active.
  9. Go to Bed As Soon As You Feel Sleepy in the Night to Stop Morning Grogginess: It is a much known fact, if you go to bed soon you feel sleepy without engaging self in other works and without trying to keep you awake for long at the night; you would possibly have better sleep and get up early with more of activeness. So, try this out and help you reduce grogginess in the morning.
  10. Keep Your Window Open While Sleeping: “Open self to the morning sunrays! Keep your windows open while you sleep in the night.” If you have your windows open, then with the morning sunrise, you will receive the best dose of activeness from the sunrays into your room and you will wake up with a lively thought. Isn’t it a great idea to stop grogginess after sleep in the morning?
  11. Maintain Your Sleeping Schedule Up During Weekends to Stop and Prevent Grogginess After Sleep: Maintain a “Early to bed, early to rise” sleeping schedule on a strict basis, even during the weekends. This would help you prevent the grogginess or lazy feel after sleep on the Monday mornings.
  12. Make Your Alarm Song Pretty Interesting and Actually Alarming: “Music and Songs have something magical to encourage life in a great way!” Make a little improvement in your alarm. Just set some interesting and active music or song that would not only wake you up in the morning but also get you a “Yes! Life” feel.
  13. Swing Your Legs Out Of The Bed: One of the funniest yet pretty effective ideas to stop grogginess after sleep in the morning would be to swing your legs out of the bed. This would alert you to wake up in a active way soon you get the morning alarm.
  14. Make Your Morning Easier: “Things look good when they are organized in a proper way.” It is obvious, none of us would like to have disorganized, complicated things to see or live soon we get up from the bed. Make sure you are making your mornings easier by setting up your essential things for the day in the night before sleep. For example, go for packing up your bags in the night for morning school, keep your kitchen clean and ready to morning use, have your washroom cleaned during the night before sleep, iron your clothes, polish your boots, keep essential accessories ready in front your eyes in the night etc. This would help you wake up with a nice feel in the morning and prevent you from falling asleep or feeling groggy because of stress or tensions in the morning.


These were some of the special ways to stop grogginess after sleep in the morning you can try on self in case you suffer from the same. However, in case you feel groggy, lazy and tired almost all throughout the year, go for a doctor’s visit for appropriate diagnosis of the condition and take necessary treatments.

Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:January 29, 2019

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