U.S. (KXAN) — For some waking up groggy is a common start to the day. However, psychologists are now saying extra groggy starts to your mornings could mean you are suffering from sleep inertia.

This happens when you wake up during REM sleep and the feeling of exhaustion can last up to four hours.

The Huffington Post and Psychology 24 listed some recommendations to fight off those sluggish sleepy feelings.

First, they say you should stop watching TV right before bed. The brightness from the screen greatly affects your sleep quality.

You can also try waking up at the same time every day, even on the weekends.

Taking a morning shower can also increase your mental alertness. Experts say alternating between hot and cold water helps your body wake up.

Also expose yourself to light quickly; this reduces melatonin levels giving you a natural energy boost.

Exercising and re-hydrating after a night’s sleep also help.

Lastly change your alarm to a happy song and make sure you don’t skip breakfast.

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