Why am i jittery when i wake up

If you sleep a healthy amount—ideally 8. The right way to wake up is very gradually. Both iPhones and my sleep app have this function: You set the time for when you want to wake up, but when the alarm goes off, it starts almost imperceptibly and then ramps up over a minute period.

We have to shake the snooze thing. I understand you have to do it. You should wake up when you should wake up. Making a list the night before of what you have to do the following day, as well as a timeframe for doing each thing, might allow you to go to sleep with less on your mind.

You might also prepare ahead for the morning, by working out what clothes you will wear or by packing your bag if you are going out. Streamlining your mornings by having less to do, will make you less hurried and help you to achieve a more relaxed start to your day. Look at your environment. Is your bedroom a calming place to wake up in? Do you fall asleep with the TV and radio on? What changes could you make to your home to enhance your feelings of calm in the mornings, as well as at other times?

Gratitude A gratitude journal can help keep our worries in perspective. Each night write in the journal about all of the things you are thankful for that happened that day, and as you go to sleep keep those things in mind.

In the morning read your journal and reflect on all the wonderful things in your life and give thanks for those as you start your day. Or you could reflect on something inspirational as you go to sleep or when you wake up. What we focus on grows. Anxiety reduction in the mornings, like anxiety reduction overall, can take time.

The long term solution is to lower your anxiety level overall, but in the meantime, some of these suggestions and handy hints might be helpful to you in reducing your levels of anxiety in the mornings. Sign up for our eNews letter:. This helps explain why you may experience an increase in anxiety in the morning. Now cue negative thinking before the day has even begun, creating a repeating cycle of early morning dread.

Not to mention, the latter part of the night and early part of the morning generally sees a natural increase in both Cortisol and blood pressure as the body prepares to start another day. Some of us have a genetic predisposition to stress and anxiety, which makes us prone to morning anxiety. Chronic health issues can also contribute to a person feeling more anxious. Some common health conditions that may trigger anxiety include;. Diet is another important factor! Not good for the nervous system!

The body goes a long time without food and water when we sleep, so when we wake up, our blood sugar and hydration levels are low. These two issues alone can make anxiety symptoms worse, create nervous tension and unfamiliar body sensations, as well as cause low mood. Avoid dwelling on the fear of the early morning cycle. Gelbart recommends switching to decaf coffee or black tea, or sipping a glass of lemon water in the morning instead.

Regular exercise helps to regulate your central nervous system, and can help reduce your anxiety. Exercising in the morning can be particularly beneficial. However, you don't have to exercise bright and early if you're not a morning person — engaging in regular exercise at any time is associated with a lower risk for anxiety.

One study found that exercises that incorporate mindfulness can be particularly helpful for managing anxiety. If you're experiencing morning anxiety, you should try:. If you want a calmer morning, it's important to incorporate these mindfulness and relaxation techniques:. Morning anxiety can make it difficult to get up and out. Having a solid routine for the first two hours of the day allows you to get your day started and interrupt the negative thoughts swirling in your head, Mendez says.

A routine may also help you feel more in control , which can reduce feelings of anxiety. In addition, "repetition is soothing," says Holland-Kornegay. Avoiding morning anxiety can also start with getting better sleep the night before. Everyone should aim for 7 to 9 hours of sleep each night. That can be difficult for people with anxiety, since stress, anxiety, and insomnia are closely linked. Establishing good sleep hygiene can help.

This includes:.