Waking up after a rough night can leave you groggy, unfocused, and desperate for a quick fix. While the temptation to hit the snooze button or grab a strong coffee is hard to resist, sleep experts warn that these habits can actually make things worse. Understanding the science behind rest and recovery can help you make better choices, and feel more human, faster.
Snoozing: The Silent Killer of Your Sleep Recovery
One of the most common and damaging responses to poor sleep is hitting the snooze button. It might feel comforting, but it does more harm than good.
“Snoozing can actually make you feel groggier,” says Rachel Beard, Sleep Wellness Manager at A.H. Beard. Each time you drift back into sleep after hitting snooze, your body begins a new sleep cycle.
But because you’re waking up again minutes later, that cycle gets interrupted. This back-and-forth leads to fragmented rest, which makes grogginess worse and prolongs your recovery time. Dr. Shelby Harris, a behavioral sleep specialist, emphasizes the importance of routine:
“Sleep at night is like a battery that’s recharging. You need to use that battery during the day in order to recharge it properly at night.”
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Lack of Sleep? This Simple Fix Could Save Your Day
One of the simplest ways to feel better after a bad night’s rest is to hydrate. According to Dr. Harris:
“Water — especially cold water — is very alerting,” and dehydration can worsen the effects of sleep deprivation.
Nutritionist Veronika Larisova points out that even a 2% drop in hydration can reduce cognitive function by 10 to 20%, affecting memory, focus, and reaction times. A glass of water in the morning becomes less of a wellness cliché and more of a brain-boosting essential.
Sunlight for a natural wake-up call
Getting some sunlight in the morning is one of the easiest ways to reset your body and clear your head. Just 10 to 15 minutes outside can help wake you up, get your bedtime schedule back on track, and even boost your mood
Morning light tells your body to stop making melatonin, the hormone that keeps you feeling sleepy, and kicks off serotonin production, which helps you feel more alert and focused.
“Sunlight helps regulate your circadian rhythm so you rest better the following night,” says Beard. Whether it’s a walk around the block or sipping coffee by the window, morning light is a key part of recovery.
Exhausted? These Bedtime Moves Will Get You Back on Track
If you’re struggling to stay awake, a short nap can work wonder, as long as it’s done right. Experts suggest keeping naps under 20 minutes and finishing them before 2 p.m.. Napping too long or too late can make it harder to fall asleep that night, making recovery even harder.
Going to bed much earlier than usual might seem logical, but Beard warns against it. A drastic shift in bedtime can disrupt your internal clock. Instead, aim to maintain your regular rest schedule as closely as possible.
Stick to calming pre-sleep habits like reading, meditation, or light stretching, and limit screen time. This helps signal to your body that it’s time to wind down and prepares you for more restorative rest the following night.
