Battling Morning Grogginess — Could It Be Sleep Inertia, Sleep Apnea, or Just Perimenopause?

Lately, I’ve been waking up most mornings feeling like I’ve been hit by a truck. Groggy, moody, head pounding, and struggling to shake off that sluggishness even long after I’m out of bed.

I’ve been wondering: Could this be sleep inertia? Or maybe sleep apnea? Or is it simply the joys of being a woman approaching menopause — the perimenopause phase where sleep becomes light, broken, and unsatisfying?

Most nights I wake up easily, sometimes multiple times, and I just can’t seem to fall back into a deep, restful sleep. I know many women going through this phase can relate — hormones have a sneaky way of disturbing your sleep even when you think you’re “tired enough.”

But here’s the odd thing:

A Dose of Morning Sun Always Works Wonders
Almost every day, I head out around 10:30 am to run errands and buy lunch. I usually end up walking quite a bit around my neighborhood, and by the time I return home around 11-ish, the headache and grogginess have magically disappeared. It’s as if the morning sun and light exercise hit the reset button for my mood and energy.

I’ve come to realize that the simple act of exposing myself to natural sunlight for just 10-15 minutes in the morning really helps. It lifts the fog in my head, clears the tension, and often eliminates the need for a nap altogether.

Another Secret Weapon: Chicken Essence
On days when the fog is especially thick, a sachet of Beacon chicken essence gives me that extra boost. It’s a small comfort — both physically and mentally — and I swear it works like magic when I’m feeling drained.

The Hardest Habit: Sleeping Early
Of course, I know that the real cure starts with the simplest habit: getting enough sleep. But isn’t it funny how the night feels like the only time I truly have for myself? I often tell myself, “Just 30 more minutes of me-time,” and before I know it, it’s too late to hit the 7-hour mark.

I know deep down that this is something I really need to work on. Good sleep is the foundation of everything — mood, metabolism, skin, brain power, even heart health. Starting tomorrow, I’m making a promise to myself to prioritize sleep, aiming for at least 7 hours a night. My body deserves it, and so does my mind.

How About You?
How many hours of sleep do you usually get each night? Do you struggle with broken sleep too? And if you’ve reached menopause or are currently navigating through perimenopause, I’d love to hear if you’ve experienced the same kind of morning fog.

Sometimes, just knowing we’re not alone in this makes the journey a little easier.