Struggling to get your nightly zzz’s? You’re not alone—nearly 40% of Americans fail to achieve the recommended seven hours. For many, mornings are a battle against fatigue, often leading to the dreaded snooze button. But can those extra minutes of sleep actually be harming you?

Melissa Jaeger, RD, LD, warns against this habit: “Sleeping in may feel like the ultimate solution for tiredness, but it can backfire. Our bodies flourish on routine, particularly when it comes to sleep. Oversleeping can disrupt your natural circadian rhythm, leaving you groggier—almost like a ‘sleep hangover.’”

The silver lining? There are scientifically endorsed strategies to combat the urge to sleep in. Here’s what nutrition experts recommend for a revitalized morning.

1. Hydrate First Thing

Dehydration severely affects sleep quality. If you wake up feeling sluggish and tempted to snooze, change your routine—drink a glass of water instead. Hydrating upon waking can break the cycle of fatigue and resets your day. Jessica Cording, M.S., RD, CDN, IFNCP, emphasizes the importance of morning hydration. “I recommend a big glass of water upon waking (before coffee) to rehydrate yourself. When we’re tired, we’re often dehydrated, and our cells need that boost to function well.” Remember: starting your day with water sets the stage for better sleep tonight.

2. Get Moving

Exercise isn’t just great for your body; it’s a powerhouse for your mood and energy! Experts recommend incorporating some form of movement early in the morning to shake off fatigue. Research shows that moderate exercise significantly boosts energy and reduces feelings of tiredness, activating endorphins—nature’s mood lifters. Jaeger advises, “Whatever your energy level, get moving—whether it’s a walk, yoga, or even strength training. Morning activity elevates energy levels and promotes better sleep at night.”

3. Make Breakfast Exciting

Tempted to hit snooze for a few extra minutes? Shift your focus to a breakfast you’ll actually look forward to! Your morning meal is your body’s fuel, crucial for energy to kickstart your day. Jaeger explains, “A balanced breakfast sets the tone for healthy habits throughout the day. When breakfast is a highlight of your morning, getting out of bed becomes much easier.” Try quick, colorful recipes guaranteed to energize!

4. Soak Up Some Sun

Time to embrace the outdoors! Exposure to natural light is vital for regulating your body’s sleep-wake cycle and lifting your mood. Cording notes that even a few minutes outside can help fortify your circadian rhythm. “This habit not only boosts your energy and mood but also lays the groundwork for a restful night’s sleep.”

5. Take a Moment for Mindfulness

Taking time for a mindful moment can be transformative. Research shows that mindfulness practices, such as yoga or meditation, can dramatically improve sleep quality and mental health. Even a few minutes of breathing exercises or journaling can positively set your intentions for the day. Make it a screen-free time to recharge!

Additional Tips for Restful Nights

Looking for even more ways to enhance your sleep? Consider these strategies:

• Keep your bedroom dark, cool, and quiet. If necessary, use a fan, sleep mask, or earplugs to create an ideal environment.

• Focus on sleep-enhancing nutrients like Vitamin D, omega-3 fatty acids, and glycine. Incorporate foods like salmon into your diet.

• Avoid late-night snacks and drinks. Large meals, caffeine, and alcohol can disrupt sleep, so allow a few hours for digestion.

• End your day with a warm bath or shower to help lower your body temperature, facilitating quicker sleep.

• Track your nutrition and sleep patterns. Identifying foods that influence your sleep can help you optimize your evening routine.

Bottom line? Resisting the urge to sleep in—even when you’re exhausted—can greatly improve your sleep hygiene. Nutrition pros highlight that pressing snooze disrupts your circadian rhythm, which demands extra energy to recalibrate. Instead, kickstart your mornings with science-backed strategies like hydration and movement to boost your energy and set yourself up for better sleep!