Why You Shouldn’t Sleep In When You’re Tired—and What to Do Instead

If you struggle to log enough zzz’s on a nightly basis, you’re not alone. Almost 40% of Americans fall short of the recommended minimum of seven hours. Not getting enough sleep means the mornings can be rough, leaving you tempted to hit the snooze button. But falling back asleep for a few extra minutes of slumber could be doing more harm than good.

According to Melissa Jaeger, RD, LD, “Sleeping in might sound like the ultimate fix when you’re tired, but it can actually backfire. Our bodies thrive on routine, especially when it comes to sleep. Oversleeping disrupts your natural circadian rhythm, which can leave you feeling groggier and less energized—almost like a ‘sleep hangover.’”

The good news is, there are science-backed strategies you can try when you’re fighting that urge to sleep in. Read on to hear what nutrition experts encourage their clients—and you—to try instead. 

1. Drink a Glass of Water 

Dehydration can impact the quality of your sleep. So, if you wake up tired and are tempted to hit snooze, drink a glass of water instead. Hydrating first thing in the morning can break that—dehydration, poor sleep, wake up tired, snooze button—cycle. The best part? A glass of water in the morning is a quick and inexpensive fix.

Jessica Cording, M.S., RD, CDN, IFNCP, agrees that morning hydration is key: “I usually recommend drinking a big glass of water when you wake up (before you have coffee) to hydrate. When we’re tired, we’re more likely to be dehydrated, and our cells need a little extra help so they can do all the jobs they have to do to take care of us.” A critical note to make here: Cording isn’t saying no coffee. Instead, she suggests embracing the motto “water before caffeine” to make sure you’re starting your day off on the right foot and are setting yourself up for a solid night of slumber.

2. Move Your Body 

Exercise is not only good for your physical health—it can affect your mood and energy levels for your entire day. Jaeger and Cording recommend fitting in a form of movement first thing in the morning to fight off fatigue and reenergize your body. Science supports this, too. A systematic review and meta-analysis of 81 studies found that individuals who adopted a moderate-intensity fitness program noticed improvements in their energy levels and vitality with decreased feelings of fatigue. Being active gets oxygen moving throughout your body, increasing your blood flow. Exercise also stimulates endorphins, that feel-good neurotransmitter that tells your brain, “Hey, this makes me happy!”

Jaeger explains that your level of tiredness will likely dictate what form of movement you may find better that day, but she stresses that, whatever it is, fit it in: “Whether it’s going for a walk, a yoga session or a strength-training class, getting active early not only sets a positive tone for the day by improving energy levels and decreasing fatigue, but also supports better sleep quality at night.”

3. Plan a Breakfast You Look Forward To

If you’re tempted to hit snooze, hoping those few extra minutes of sleep will give you the energy you’re lacking, focus on breakfast instead. Your first meal of the morning is literally ‘breaking your fast,’ delivering the fuel and nutrients your body needs for energy to start the day.

Jaeger explains how a healthy breakfast can impact energy levels throughout the day. “Incorporating a balanced breakfast into your routine supports healthy habits and helps set the tone for the day ahead. When breakfast becomes a fun, bright spot in your morning routine, getting out of bed is a little easier,” she says.

Try one of our vibrant EatingWell reader-favorite breakfasts that take just 20 minutes or less to prepare!

4. Get Outside 

Rise and shine—it’s outside time! Research reveals that light exposure plays an important role in helping to establish your body’s natural sleep-wake cycle while also offering support for mood and mental health. Cording shares that even if it’s only for a few minutes, daylight exposure can help establish and support a healthy circadian rhythm. “Over time, this helps your body get into a good routine so you can get better sleep the night ahead. It can also help boost your energy and mood,” she says.

5. Take Time for a Mindful Moment 

There’s power in making time for a mindful moment in the morning. It may seem impossible, but when you set aside even a few minutes, it’s worth it. A meta-analysis explored how mindfulness-based stress reduction interventions (think: yoga or meditation) affect sleep quality and mental health for patients with insomnia. Researchers found that when implemented as part of a routine program, incorporating these interventions supported mental health and improved sleep quality.

Some may opt for meditation, others find value in journaling—whatever time you have to catch a mindful breath, take it. Use these minutes as an opportunity to set your intentions for the day (sans electronics). 

Tips for Better Rest

Still want to do more to improve your sleep? We’ve got you covered. Consider these tips from Jaeger and Cording to help support better rest tonight.

• Keep the bedroom dark, cool and quiet. Research shows these are the three key pillars to supporting better sleep health. However, sometimes these may not be in our control, notes Cording. If this is the case, she encourages clients to use a fan to moderate temperature, a sleep mask to block light, and earplugs to quiet outside noise.
• Focus on key sleep-health nutrients throughout the day. Vitamin D, omega-3 fatty acids and glycine may help you get better sleep at night. These nutrients play a role in sleep health, supporting better sleep quality. Foods like salmon are rich in many of these nutrients, but generally speaking, eating a variety-filled, Mediterranean-inspired diet can also help meet these nutrient goals.
• Limit late-night munchies and drinks. Avoid large meals, alcohol and caffeine before bed. Ideally, you want to give yourself a few hours after eating before going to bed to allow yourself time to digest. 
• Take a warm bath or shower before bed. Cording recommends this as a means to allow your body to cool off before hitting the sheets. She shares, “As the body works to cool itself in response to the warm water exposure, this causes a drop in core temperature, helping you drift off more quickly.”
• Consider tracking your nutrition and sleep. Tracking your meals and sleep may help you identify patterns where you notice certain foods exacerbate sleep troubles, allowing you to modify your diet to get better rest.

The Bottom Line

Fighting the urge to sleep in—even when you’re tired—can benefit your sleep hygiene for the long haul. Nutrition experts share that when we routinely press the snooze button, we’re upsetting our natural circadian rhythm. This causes our sleep-wake cycle to become out of balance, requiring even more energy to get it back on track. Instead, enlist the help of science-proven strategies, like drinking a glass of water first thing in the morning and fitting in movement, which can help restore your morning energy levels. 

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