Medical Disclaimer: The information provided in this post is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before making major changes to your diet, salt intake, or daily routine. If you are looking for personalized medical care, feel free to schedule a free meet and greet call, explore our membership options, or register as a new patient.

If you’ve been diagnosed with Postural Orthostatic Tachycardia Syndrome (POTS), you already know that everyday activities can feel like a challenge. The good news is that there are many simple, practical things you can do at home to help manage your symptoms and feel more in control—no prescriptions needed.

Mornings are often the hardest part of the day with POTS. After lying flat all night without drinking fluids, your body is at its most vulnerable to symptoms like fatigue, lightheadedness, dizziness, and a racing heart. Studies even show that heart rate increases with standing are significantly worse in the morning than later in the day.

Here is how to make mornings a little easier.

Don’t Jump Out of Bed

Take your time transitioning from lying down to standing. Try this simple sequence before you get up:

1. Wake up your legs while still lying flat. Tense and relax your leg and buttock muscles several times. This activates the natural muscle pump in your legs and gets blood moving back toward your heart.
2. Drink a full glass of water. Keep water right on your nightstand so you can drink it before getting up. Drinking water quickly can actually help increase your blood volume within minutes, preparing your body for standing.
3. Sit up slowly. Stay seated on the edge of the bed for a minute or two before putting your feet on the floor.
4. Stand up gradually. If you start to feel dizzy or lightheaded, listen to your body and sit right back down. Don’t try to push through it.

Set Up Your Room the Night Before

Bending over or squatting to pick things up off the floor can cause quick shifts in blood pressure that make dizziness and fatigue worse.

A great tip is to set out everything you need for the morning on top of your nightstand, dresser, or a chair before you go to sleep. Put your clothes, socks, shoes, and water right at waist height. That way, you aren’t reaching into low drawers or picking items up off the floor first thing in the morning.

Bonus tip: Doing this with dirty clothes helps, too! Keeping a hamper or basket at hip level instead of putting clothes on the floor keeps you from having to bend down.

Save Your Shower for Later

Showers can be one of the trickiest parts of the day. The combination of standing still and warm water can bring on symptoms.

Since POTS symptoms tend to be at their worst in the morning, consider shifting your shower to later in the day. Even just waiting until mid-morning or afternoon when your body is in a better position to handle it can lessen symptoms.

If you prefer to shower in the morning to start your day:

• Use a shower chair or stool. Sitting down takes away the standing component and saves energy.
• Turn down the temperature. Warm water opens up your blood vessels and pulls blood away from your head, making symptoms worse. Lukewarm or comfortably cool water makes a big difference.

Elevate the Head of Your Bed

Raising the head of your bed by 4 to 6 inches (using bed risers or blocks under the bedframe posts—not just extra pillows) can help your body adjust to position changes overnight. It helps your body hold onto fluid better while you sleep, which can make waking up in the morning feel a lot smoother.

The Big Picture

Managing POTS is all about finding what small tweaks work best for your daily routine. Be patient with yourself. Small, consistent changes add up over time.

Need Personal Support Managing Your POTS?

If you are looking for a medical partner to help you navigate dysautonomia, I’m here to help you build a personalized treatment plan that fits your life.

• Have questions? Schedule a free Meet & Greet to see if my practice is a good fit for you.
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References

1. Brewster JA, Garland EM, Biaggioni I, et al. Diurnal Variability in Orthostatic Tachycardia: Implications for the Postural Tachycardia Syndrome. Clinical Science. 2012.
2. Bryarly M, Phillips LT, Fu Q, Vernino S, Levine BD. Postural Orthostatic Tachycardia Syndrome: JACC Focus Seminar. Journal of the American College of Cardiology. 2019.
3. Sheldon RS, Grubb BP, Olshansky B, et al. 2015 Heart Rhythm Society Expert Consensus Statement on the Diagnosis and Treatment of Postural Tachycardia Syndrome... Heart Rhythm. 2015.