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Morning alarm: Coffee to cortisol. How do you bring calm back?
Why do you wake up feeling anxious?
This question is asked by 67% of people aged 25-45 years, according to a study by the Sleep Foundation (2023). Morning anxiety is not just a bad mood. It is a complex cocktail of physiology, psychology and daily habits.
Three Unobvious Causes of Morning Worry
1. Hormonal swings
The level of cortisol (stress hormone) naturally increases by 50-75% in the first 30 minutes after waking up. But under chronic stress, this “shake” turns into an adrenaline storm.
2. Coffee: friend or foe?
A study from Cardiff University (2022) found that 200 mg of caffeine (2 cups of espresso) on an empty stomach increased anxiety by 35%. The reason is stimulation of the adrenal glands and blocking of adenosine receptors.
3. Sleep Recovery
Even 8 hours in bed does not guarantee rest. REM sleep (when the brain processes emotions) is often disrupted by:
- Drinking alcohol before bedtime
- Working in bed.
- Temperature in the bedroom above 22°C
7 scientifically proven strategies
️ First 15 minutes.
Replace social media verification with:
- 5 minutes of breathing 4-7-8 (inhale on 4, delay on 7, exhale on 8)
- A glass of water with a pinch of Himalayan salt
- Recording 3 physical sensations (“cool sheets”, “smell of freshness”)
Breakfast stabilizer
The combination of prescription neuroscientists:
- Protein (eggs / cottage cheese) + complex carbohydrates (oatmeal)
- 1 banana (source of dopamine)
- Green match tea instead of coffee (L-theanine reduces anxiety by 20%)
When is it time for a specialist?
Anxiety becomes dangerous if:
- Accompanied by tachycardia (>100 beats / min)
- It lasts longer than 2 hours after waking up.
- Appears 3+ times a week for more than a month
Glossary
cortisol Stress hormone regulates the energy resources of the body.
adrenaline A neurotransmitter responsible for the fight-or-flight response.
REM sleep Rapid eye movement is critical to emotional stability.
The material was prepared using data from WHO, studies from the Journal of Clinical Sleep Medicine and consultations of psychoendocrinologists. Updated: October 2023.
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