Is it normal to wake up groggy?
Mostly.Normal for most people
Yes—feeling groggy for a little while after waking is common. It often fades as you get moving and fully wake up.
That sluggish, not-quite-yourself feeling is sometimes called sleep inertia. It can happen after waking from deep sleep, getting less sleep than you need, or keeping an irregular sleep schedule. Lots of people experience it, especially if they have to get up before their body feels ready.
If the grogginess lasts for hours most days, keeps happening despite getting enough sleep, or comes with strong daytime sleepiness, it’s worth discussing with a healthcare professional.