The POTS Morning Routine That Actually Works: Start Your Day Without Crashing

Living with Postural Orthostatic Tachycardia Syndrome means learning how to support your body from the moment you open your eyes. For many people with POTS, mornings can feel like the hardest part of the day—your heart rate spikes as soon as you sit up, your head feels foggy, and your energy dips before anything has even happened.

A stronger morning starts with one thing: learning how to ease your body into the day instead of shocking your system.

This is your complete guide to creating a POTS-friendly morning routine that helps you feel calmer, more grounded, and far more stable.

Why Mornings Are So Hard With POTS

If mornings feel like your worst symptoms show up all at once, there are real physiological reasons behind it:

• Lower morning blood volume

Your body naturally dehydrates overnight, making symptoms worse the second you get up.

• Blood pools in your lower body

After laying flat all night, your body has to readjust to standing—and with POTS, that transition is harder.

• The nervous system is more sensitive in the morning

If your ANS is dysregulated, even small movements can trigger a surge of symptoms.

• Skipping breakfast or delaying fuel makes everything worse

Your blood sugar drops and symptoms intensify.

When you understand why mornings are difficult, it becomes much easier to support your body in a targeted, effective way.

The POTS Morning Routine That Helps Prevent Crashes

This routine is designed to be gentle, doable, and deeply supportive of blood flow, nervous system regulation, and energy.

You don’t have to do every step—but the more consistently you follow it, the better your symptoms tend to stabilize.

1. Hydrate Before You Even Sit Up (2–5 minutes)

Keep a bottle of water and electrolytes on your nightstand.

Before you sit up:

• Take several slow sips

• Add electrolytes if needed

• Let your body rehydrate gradually

Why this works:

Hydration increases blood volume, which helps keep your heart rate from spiking when you stand.

2. Sit Up Slowly—In Stages (2 minutes)

Instead of going straight from lying to standing, move slowly through the stages:

1. Sit up against the headboard

2. Let your feet hang off the bed

3. Take a few breaths

4. Stand only when your body feels ready

Why this works:

This allows your autonomic nervous system time to adjust to each change in posture.

3. Have a Small, Quick Salt Boost (1 minute)

A light salt load in the morning helps:

• Raise blood pressure

• Support circulation

• Prevent dizziness

Options:

• Salt tablets (doctor-approved)

• A salty snack

• Adding extra salt to your first meal

4. Do 2–3 Minutes of Gentle Activating Movement (2–3 minutes)

Before walking around, try:

• Ankle pumps

• Marching in place

• Light stretching

• Deep breathing

• Calf raises

Why this works:

It activates circulation in the legs and helps prevent blood pooling.

5. Eat a Protein-Focused Breakfast Within 30 Minutes of Waking

This is one of the most important steps.

Skipping breakfast—or eating only carbs—can cause:

• Heart rate spikes

• Fatigue

• Nausea

• Lightheadedness

Try:

• Eggs

• Greek yogurt

• Smoothies with protein

• Oatmeal with nut butter

• Turkey sausage

• Gluten-free toast with avocado and egg

Protein stabilizes blood sugar and energy early in the day.

6. Avoid Hot Showers First Thing in the Morning

Heat dilates blood vessels—which can cause:

• Dizziness

• Rapid heartbeat

• Fatigue

• Nausea

If possible, shower later in the day or use lukewarm water.

7. Use Compression (If It Helps You)

Compression leggings or socks (20–30 mmHg) can make a huge difference by:

• Reducing blood pooling

• Stabilizing blood flow

• Improving energy

Put them on before you stand for long periods.

8. Give Yourself At Least 15–20 Minutes Before High-Demand Tasks

Your body needs time to regulate.

This is not laziness—it’s physiology.

Avoid:

• Immediately standing for long periods

• Rushing around

• High stress right away

• Intense temperature changes

Give yourself space to transition into the day.

9. Do a 1–2 Minute Nervous System Reset

Even a very short practice can calm symptoms significantly.

Try:

• Slow exhale breathing

• Box breathing

• A quick grounding exercise

• Breathwork with hand on chest

This helps regulate the ANS and prevent symptom spikes.

10. Move Into Your Day With Intention—Not Pressure

You don’t have to “push through” your symptoms.

POTS is real. Your needs matter.

The more you approach mornings with compassion for your body, the more your symptoms respond.

What If You Still Struggle With Mornings?

You’re not doing anything wrong.

For many people with POTS, morning stability takes:

• Time

• Consistency

• Support

• Nervous system work

• Pacing

• Nutritional adjustments

Some people need to test different routines to find what works best for their body.

If you’re struggling and unsure where to start, you don’t have to navigate it alone. Morning stability is something I help clients with every day through personalized strategies and symptom mapping.

You Deserve Gentle Mornings

You don’t have to begin your day feeling overwhelmed, unstable, or discouraged.

With the right tools and support, mornings can become:

• More predictable

• More manageable

• More energizing

• Less overwhelming

• And much safer for your body

You deserve a morning routine that helps you thrive—not just “get through the first hour.”

If you want personalized help creating a custom routine that fits your symptoms, lifestyle, and goals:

Let’s build your strongest mornings together.