Why Mornings Feel So Brutal With POTS—and What Can Help
Feeling exhausted, dizzy, or just terrible in the morning? You’re not imagining it. Mornings can hit especially hard with postural orthostatic tachycardia syndrome (POTS), and there’s a reason for that “crash landing” feeling.
Fluid Loss Overnight
Lying flat while sleeping signals the kidneys to eliminate more fluid. You’re also likely not drinking fluids overnight to replenish what has been lost.
This can lead to dehydration and lower blood volume. For people with POTS—who often already have low blood volume—this can cause symptoms to worsen in the morning.
Nervous System Dysregulation
With POTS, the body’s ability to get restorative sleep can be disrupted. This is the kind of rest needed to repair tissues, support your immune system, and recharge.
In turn, not getting restorative rest can intensify nervous system dysregulation, which can worsen POTS symptoms in the morning.
Ideas to Consider for Making Mornings Easier
Sitting up slowly, gently moving, and pausing on the edge of the bed before standing can help the body adjust to gravity gradually and improve circulation before standing.
Having fluids with electrolytes before getting out of bed and delaying caffeine can boost blood volume early while avoiding caffeine’s dehydrating effects.
Prioritizing morning hydration instead of playing catch-up later in the day can support symptom control during the most vulnerable time of day and better prepare you for the rest of the day.
Avoiding hot showers or heat exposure in the morning can prevent blood pooling and worsening of other symptoms if you’re already dealing with low blood volume.
Propping up the head of the bed 4–8 in (10–20 cm) can position the body to help the kidneys hold onto more fluid overnight so that you wake up less dehydrated.
Even small adjustments when the day begins can make a big difference in how you feel.
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Disclaimer: This blog post is for informational purposes only and shall not be construed as behavioral health or medical advice. It is not intended or implied to supplement or replace treatment, advice, and/or diagnosis from your own qualified healthcare provider.