When hormones rule

Clinical nutritionist Sona gives tips for people who wake up feeling groggy and hung-over in the morning. PHOTO| FILE

What you need to know:

  • So rather than relying on a large cup of tea or coffee along with a cold shower, what else can be done so that you wake up bright-eyed and bushy-tailed?

I am, without a doubt, a morning person. I spring out of bed, ready to get to my daily yoga practice. Things have changed since I had the kids (I value quality sleep even more than I used to), but all in all I feel good.

But for many people, including 36-year-old Gathoni, this was not the case. She’d wake up groggy and it would take 45 minutes before she truly woke up. She compared it to a mild hangover when she described it to me, despite the fact that she’d stopped drinking several years before.

So what was going on? Gathoni was experiencing sleep inertia, a term used to describe things like diminished motor skills, sensation of slowness and reduced alertness (also commonly seen after an afternoon nap). The impaired mental functions that come with grogginess can leave you in a state worse than legal drunkenness – not what you want if you’re driving or crossing a road.

RESET YOUR INTERNAL CLOCK

So rather than relying on a large cup of tea or coffee along with a cold shower, what else can be done so that you wake up bright-eyed and bushy-tailed?

Firstly, you need to re-establish your body’s circadian rhythm. Your body has its own internal clock, and by going to sleep and waking up at the same time every day (even on weekends), you can help to reset it. You see, our body is a creature of habit and it likes to prepare for what is coming next. The predictability of a regular sleep cycle (ideally 10pm to 6am) allows your body to rest and repair efficiently and then reward you with mornings where you feel fantastic (naps should be avoided for the same reason).

Predictability aside, what you eat also has an impact on your sleep and how you feel in the morning. If you eat a heavy, protein-rich meal late at night, your body will invest valuable resting and repairing energy in digesting this food. On the contrary, light meals can help you sleep well, so that you wake up feeling refreshed and lively.

Are there any supplements that can help? If you’re having trouble getting to sleep, assuming there are no issues relating to tension and stress, I would recommend a herbal formulation containing valerian. Unlike conventional sleeping medicines, herbal remedies are not habit-forming and won’t leave you feeling lethargic the next day.