October 12, 2026, 7:33 am | Read time: 4 minutes
There are people who jump out of bed in the morning full of energy and are immediately wide awake. Others, however, need some time after getting up to really get going. But why is that? And can anything be done about morning grogginess? Nuno Alves asked Dr. Christine Blume about this. She is a sleep researcher at the University of Basel.
Almost everyone experiences grogginess at least occasionally. Then, the mood after getting up is rather moderate, coordination is limited, and organized thoughts are difficult. In common parlance, such people are often referred to as morning grouches. Some seem to suffer more from morning grogginess or drowsiness than others. In fact, there are factors that can positively or negatively influence morning fitness levels.
Why Are Some People More Alert in the Morning Than Others?
“After seven to nine hours of sleep, most people should be rested,” says Dr. Christine Blume, who researches human sleep at the Center for Chronobiology at the University of Basel. However, some people need different amounts of time to become fully awake. This is also referred to as sleep inertia in technical terms. “But after 20 to 30 minutes, you should have overcome it,” says Dr. Blume.
If our biological rhythm, i.e., the preference for a certain time window for sleep, does not match the social rhythm, such as work hours, we often have to get up before the end of our internal biological night. “Then we often still feel sleepy and not very productive.”
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What Can Be Done About Morning Grogginess?
For people who need a little longer in the morning, there are three helpful tips to get going—besides caffeine.
- Light
- Exercise
- Cold
Light
Morning light has multiple positive effects. “Bright light not only wakes you up but also improves mood—especially in winter when it’s dark in the morning,” confirms Dr. Blume. And it ensures “that we get tired a little earlier the next evening and potentially get more sleep.” For people who only get tired late in the evening or struggle with mood during the winter months, the sleep expert recommends using a light therapy lamp in the morning. This can also provide the important light impulse in the dark season to help you wake up faster.
Exercise
Exercise also helps to get the circulation going and feel fit faster. It doesn’t always have to be an intense workout. Dr. Christine Blume told FITBOOK: “Even a little exercise, perhaps even in the fresh air and morning light, is good. Individual well-being is certainly the priority here.”
Cold
It takes a lot of willpower, but a cold shower in the morning is also an effective remedy against grogginess. Dr. Blume explains that cold can be a “wake-up call.” The reason is that cold releases adrenaline and cortisol, which make the body alert and awake. Additionally, endorphins are released, which could improve mood.1
However, she also emphasizes that the positive effect of endorphins on mood is not 100 percent clearly proven in people. And: It could also be that the general reaction to cold might weaken if you repeatedly expose yourself to the cold stimulus.
What About Coffee?
For most people in Germany, coffee remains the number one wake-up call. Depending on the statistics, between 72 and 91.9 percent drink the caffeinated beverage daily. 2,3 The sleep researcher says: “Coffee wakes you up, no question. If we are well-rested, it should also work without it. But coffee also means enjoyment and is a morning ritual for many.”
My Ritual Against Morning Grogginess
I like to get up early. Every day at 5 a.m. I start my routine right after. It begins with a two- to three-minute cold shower. Even after years, it still takes some willpower, but one thing is guaranteed: The cold shock reliably reduces grogginess—and lifts the mood. After the shower, the next wake-up call is a double espresso. In the winter months, I sit in front of the daylight lamp or go outside in the summer to enjoy the first rays of sunshine. Meanwhile, I tackle the first emails or messages and coordinate the day in the work calendar before heading to the gym for about an hour and a half, including a sauna. By then, I’m wide awake and ready for the rest of the day.”