This means that thousands of small blood vessels in the skin and extremities suddenly contract in order to conserve heat.

The result is a sudden increase in blood pressure.

In some cases, this increase can be significant within just a few seconds.

For a healthy heart, this may not be a problem. But for a heart with stiffer arteries or a history of high blood pressure, the impact can be considerable.

When Several Factors Combine

The risk becomes greater when this habit is combined with other common morning factors, such as:

  • Dehydration
  • Getting out of bed too quickly
  • High blood pressure
  • Existing heart conditions

For example, getting up suddenly can cause orthostatic hypotension, a temporary drop in blood pressure that leads to dizziness or fainting.

This happens because blood quickly shifts toward the legs when standing up, momentarily reducing blood flow to the brain.

If this is combined with a sudden change in temperature or a strong nervous system reaction, the heart may experience unnecessary stress.

A 5-Minute Ritual to Start the Day Safely

Many specialists recommend adopting a short morning routine to help the body gradually adapt to waking up.

This process may take only five minutes, but it can be very beneficial.

1. Wake Up Without Getting Up Immediately

When you open your eyes, remain lying down for a few moments and take several slow, deep breaths. This helps stabilize the cardiovascular system.

2. Drink a Glass of Water

Before getting up, drink a glass of room-temperature water. This helps rehydrate the body and improve circulation.

3. Sit Up Slowly in Bed

Sit on the edge of the bed for about a minute so your body can adjust to the change in posture.

4. Do Gentle Movements

Rotate your ankles, stretch your arms, and slowly move your neck and shoulders. This helps activate circulation.

5. Stand Up Calmly

Stand up slowly and wait a few seconds before beginning to walk.

This small ritual helps the heart and circulatory system gradually adjust to the start of the day.

How to Shower More Safely in the Morning

This does not mean you should completely avoid a morning shower. The important thing is to do it gradually.

Specialists recommend:

  • Starting with warm water
  • Avoiding sudden temperature changes
  • If you want to use cold water, do so only at the end and gradually
  • Avoid directing cold water suddenly onto the chest