I use the sleep cycle app to wake me up at the right point in my sleep cycle and often find it wakes me up earlier than my alarm and I always feel better. Then 15 minutes of metta meditation (love and kindness), I think considering all the situations you have going on around you this would be a great help. You wish for yourself happiness and peace, then you do the same for someone you find it easy to do this for and then for someone who you may not like or causes you stress etc. It’s very powerful. Then do 10-15 minutes mindful walking meditation which is not a fast exercise, you take it slow, concentrate on your steps and breath.
I have been waking up feeling similar to you lately and doing the above 2 things for 30 minutes each morning is making a big difference. Hope that helps x