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Personally I think it's normal to take awhile to wake up slowly. Evolutionarily I don't think we popped up ready to hunt. We gradually woke up.
For the exhaustion, you probably simply need more sleep.
For gradual wake-up, get one of those light-alarm clocks. They light up over a period of 5 to 40 minutes (whatever you set it to) to mimic a rising run. Especially important at this time of year.