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Sleep Inertia: 10 Ways to Tackle Grogginess in the Morning
Ever felt more tired when you wake than when you had gone to the bed last night? A little disoriented, grumpy, tired with no energy left? This groggy feeling has a name: sleep inertia.
This blog post delves into the intricacies of sleep inertia, the reasons for sleeping too much that could exacerbate it, and possible cures.
Understanding sleep inertia
Sleep inertia is a physiological state that can be characterized by a groggy feeling which is mainly caused due to abrupt disruption while sleeping. This is experienced by a lot of people when they wake up from deep sleep, feeling heavy, where the mind and body are still partially in sleep mode. The impaired alertness isn't just limited to the specific time frame of getting up in the morning, it extends to and interferes with your daily life, especially with the ability to perform tasks that require your involvement, mentally or physically. It can be any task that demands usage of cognitive function or high levels of alertness.
Do you ever find it difficult to get up and start your day? You may feel drowsy, weak, unstable, or confused after waking up. That sluggish feeling is what defines grogginess. This feeling, characterized by the phenomena of sleep inertia can range from a few minutes to half an hour but it may even drag you through 4 hours. That's why its advised that you set your alarm at the end of your sleep cycle and not in the middle of one.
This happens when you're awake but your body is in sleep mode. And for this reason, it also pertains to the tendency of a person to want to return to sleep.
Facing sleep issues? Do you have dinner before bed? If yes, you need to know that it can cause digestive discomfort and disrupt your sleep1
What's the use of inertia?
Inertia, in physics, means the ability of an object to maintain its state of rest or motion unless acted upon by an external force. In simple terms, the resistance of any physical object to change in its state of motion, is applicable to sleep inertia. Due to inertia, your brain tends to enter a state of restfulness and it resists abruptly waking up and shifting from the state of sleep to wakefulness, hence sleep inertia.
Often, you may notice a heavy sensation in your body when you have not had quality sleep. Just waking up and immediately engaging in demanding physical or mental activities can worsen this physical sensation.
This feeling is the very epitome of sleep inertia. It's your body's way of informing you that it's not quite ready to wake up yet.
Also read:
7 reasons why you're waking up at 2 am every night
Tired, still can't sleep? Here's what you need to do
Feeling sleepy all the time?
Remember, one of the main and most common symptoms of sleep inertia is that you feel sleepy all the time. And it's not the generic tiredness that you may feel at the end of a long day. It's much more than that. It may happen that you're persistently sleepy, no matter how much sleep you get.
This usually means that your body is struggling to have a smooth transition from a state of sleep to wakefulness. Eventually, it can start hampering your performance at work or school and in this case, it shouldn't be taken lightly.
Your grogginess level can largely depend on when you choose to sleep. Upsetting your sleep schedule by staying up late or waking up too early can contribute to making you feel more groggy and ultimately, sleep inertia.
Reasons for sleeping too much
There could be multiple reasons if you are sleeping too much.
1. Chronic conditions- Depression, heart disease, and sleep apnea can make you feel excessively sleepy.
2. Medication- Some drugs can make you feel sleepy, even during the day.
3. Stress- Increased levels of stress can make it difficult for you to fall asleep or stay asleep for good time, causing grogginss.
4. Lack of exercise- When there's no proper physical activity in your schedule, your metabolic rate decreases, making you feel more lethargic.
5. Deeper sleep cycle- Longer sleep durations can result in sleeping more deeply, making you feel sluggish upon waking up.
6. Disrupted sleep cycle- When you wake up multiple times in the middle of the night, it might get difficult for you to fall back asleep easily, hence sleep inertia.
What's the best time to sleep?
The best time to sleep isn't fixed, it varies from person to person, their respective age, lifestyle, and overall health, but generally, the recommended sleep timing for adults is between 7 to 9 hours per night. If you think that you can compensate the deficiency in your night's sleep by sleeping all day, then you're on the wrong path, as it might lead to disruptions in your normal sleep-wake cycle, making you feel even more tired and sluggish. Not just that, if you wake up in the middle of the night, it can also disrupt your sleep cycle and leave you feeling tired with no energy the next morning.
How to counter sleep inertia?
It's important to address sleep inertia and develop a regular sleep schedule to maintain a healthy sleep-wake cycle.
- Wait It out: If you have some time, allow your body to wake up naturally for it to transition smoothly from sleep to full alertness.
- Alarm timing: If you need to set an alarm, try to avoid waking up during a deep sleep cycle and set it in a way that descries the end of your sleep cycle.
- Use sleep apps: Through apps like Level Supermind, you can access sleep meditations, stories and breathing exercises to beat that morning inertia and begin your day with focus.
- Check sleep schedule: Consistency in bedtime and wake-up time helps train your body's sleep-wake cycle, reducing sleep inertia.
- Prioritize sleep hygiene: Avoid caffeine and screen usage before sleep time. Keep the bedroom dark and cool to promote deep sleep.
- Change the environment: Keep your environment noise-free and declutter your sleep area for good sleep.
- Healthy lifestyle choices: Regular exercise, a balanced diet, and stress-reducing techniques like meditation can improve sleep quality.
- Avoid heavy meals: Eating a heavy meal can disrupt your sleep, so opt for a light snack if needed.
- Stay hydrated: Drinking enough water throughout the day can aid in better sleep.
- Consult a doctor: If you consistently feel sleepy or sluggish upon waking, seek medical advice to address potential underlying issues.
In conclusion, sleep inertia is a normal part of the waking-up process, but it can be more intense and persistent in people who are sleep-deprived, have irregular sleep schedules, or have certain sleep disorders. If you're struggling with feeling sleepy throughout the day, waking up tired with no energy, or feeling sluggish and heavy upon waking, it could be worth discussing these symptoms with a healthcare provider. They can help identify any underlying issues and suggest appropriate treatments or strategies to improve your sleep quality and reduce sleep inertia.
Also read:
12 types of meditation: Which is the right one for you?
Is it safe to meditate to regulate periods?
Final thoughts
Sleep inertia is a common phenomenon that most people experience to some degree. But if you're finding it consistently difficult to wake up in the morning and continue your day, or if you're feeling excessively sleepy throughout the day while studying or working, it might be a sign of a more serious sleep disorder or other health concern, and it may be worth seeking medical advice. These could include sleep disorders like sleep apnea and narcolepsy, mental health issues like depression, certain medications, or underlying health issues like heart disease.
It's important to address sleep inertia and develop a regular sleep schedule to maintain a healthy sleep-wake cycle.
