By Arthur A. Burley 
You can expect to feel sore after a hard workout. You can expect to feel sore after lifting heavy weights, running long distances or doing high-intensity intervals. This is because your muscles and joints are exposed to the strain of pushing and pulling heavy objects. There is very little rigidity The next day or so is normal. However, feeling sore when you wake up after a hard workout is normal. It is quite common to feel a temporary soreness, especially in older people. This usually disappears after about 10-15 minutes of movement. You must get a diagnosis if you feel pain for prolonged periods. This will ensure that it is not more serious like rheumatoid arthritis, an autoimmune disease, or a musculoskeletal problem. As with many health issues, it is important to consult your doctor if you are unsure.
5 TIPS TO REDUCE MORNING SORENESS
Although it is difficult to eliminate stiffness immediately after waking up, there are steps that you can take to reduce its effects and feel more awake in the morning.
FIND THE RIGHT PILOT
Your sleeping style should be reflected in your pillow. Back sleepers will need a different pillow from side sleepers or stomach sleepers. A pillow that aligns your head, neck, and spine while you lie down is essential for everyone. This will allow you to sleep comfortably, reduce muscle strain, and decrease soreness the next morning. This guide can help you choose the best pillow.
MOVEMENT MORE THROUGHOUT THE DAILY
Although exercise can be painful, regular exercise will keep your joints and muscles healthy, which will help you feel better over the long term. You can add more movement to your day if you cannot get to the gym or even if you do manage. People who work in sedentary positions should get up every hour and walk around for at least a few minutes before returning to their desks.
TRY STRESS-RELIEVING MEDITATION OR STRETCHING BEFORE BED
Meditation can be a great stress relief. Stretching is great for any time of the day. Relaxing before you go to bed can help your body and mind stay calm while you sleep. To relax your muscles before going to bed, do a quick meditation or a simple stretching exercise. If you feel stiff, try a few stretches to get your day started, such as hip-openers and cat-cows.
Eat More Anti-Inflammatory Foods
Anti-inflammatory diets can be flexible and customized. You’ll never run out of tasty things to eat, even if you have to restrict certain foods. Eat more fruits, vegetables, avocados and hot peppers. Reduce your intake of sugar, refined carbs, and processed meats. Dark chocolate and wine can be enjoyed in moderation. Not only do they taste good, but they’re packed with inflammation-fighting properties.
GET MORE VITAMIN D
A lack of vitamin D can affect everything, from brain function to immunity. However, vitamin D’s effects on bone and muscle health could harm your mornings. You can increase your vitamin D levels by getting at least 10-15 minutes of sun each day and eating foods such as fatty fish, fortified milk, egg yolks, and taking a supplement.