Possible causes
- Morning cortisol rise – natural, but it can be more intense with chronic stress.
- Stress and an anxious mindset – the mind returns to worries immediately after waking.
- Alcohol in the evening – can raise heart rate and restlessness the next day.
- Lack of sleep – increases reactivity to stress and sensitivity to stimuli.
- Caffeine on an empty stomach – coffee right after waking can intensify palpitations.
- Medical causes – an overactive thyroid, anemia, low glucose or heart rhythm disorders.
What to check
- TSH and fT4 – an overactive thyroid shows as restlessness and a fast pulse.
- Blood count and ferritin – anemia can raise heart rate.
- Glucose and magnesium – if symptoms appear on an empty stomach.
- Heart rate and blood pressure – resting heart rate in the morning and an ECG recording during palpitations, if your device allows it.
What helps
- Slow breathing after waking – 3–5 minutes of breathing with a longer exhale calms the nervous system.
- Daylight and movement – a short walk outside instead of the phone.
- Coffee later and with food – for example 60–90 minutes after waking, with breakfast.
- Less alcohol – especially on workdays.
- Professional help – for anxiety, cognitive behavioural therapy is an effective approach.
When to see a doctor
Seek medical help urgently if palpitations come with chest pain, shortness of breath, fainting, or if your pulse is irregular or very fast. A medical check-up is also advisable for long-lasting anxiety, weight loss, trembling hands or sweating, or if anxiety limits your life.