People who still feel groggy for a while after they get up may be experiencing sleepinertia.
This article explains what sleep inertia is.
Symptoms of Sleep Inertia
Sleep inertia leads tosleepinessthat you’re slow to shake off.
Dornveek Markkstyrn / Getty Images
You may have trouble thinking straight or understanding information right after you wake up.
Sleep inertia was first identified among U.S. Air Force pilots during the 1950s.
For example, it may be difficult to drive a car safely right after you awaken.
The Stages of Sleep
Your brain cycles through four distinct stages that repeat as you sleep.
They each play a role in ensuring adequate rest and optimal brain function.
Stages 1 to 3 are called non-rapid eye movement (NREM) sleep, or quiet sleep.
Stage 4 is called rapid eye movement (REM) sleep.
Both stages 3 and 4 are considered deep sleep stages.
What Causes Sleep Inertia?
Symptoms of sleep inertia most often occur with a sudden or abrupt awakening.
Certain conditions may make it more likely for you to experience sleep inertia.
Sleep Deprivation
Sleep deprivationcan make it hard to wake up.
One theory suggests that it is sparked by a neurotransmitter, or chemical messenger, calledadenosine.
It may build up in the brain during non-REM sleep and cause you to feel sleepy.
Sleep Disorders
Sleep disorders, such assleep apneaanddelayed sleep-wake phase disorder, may make matters worse.
Sleep apnea disturbs the quality of sleep with small, frequent interruptions to restore breathing.
Insomnia is a key symptom of delayed sleep-wake phase disorder.
Someone with this disorder may not fall asleep until late and then find it hard to wake up.
Sleep Architecture
Sleep architecturerefers to the sleep cycle and its four stages.
Deep sleep is associated withdelta waves, a slower punch in that occurs in deep-sleep stages.
Disruptions in sleep cycles and circadian rhythm can make it hard for you to wake up from sleep.
you’ve got the option to try using your machine in night mode to reduce blue light exposure.
You also might consider asunrise alarm clock.
you’re able to try music, too.
In a 2020 study, people felt they were able to wake up more easily with music playing.
Avoid caffeine and alcohol before sleep, too.
Exercisemay help toboost your energy, whether it’s taking a walk or doing yoga.
Treating Sleep Disorders
see to it that sleep disorders, like sleep apnea, are treated.
Your healthcare provider or a sleep specialist can diagnose a disorder.
They can recommend treatment, such as continuous (CPAP) or bilevel (BiPAP) positive airway pressure.
Prescription medications such as stimulants, includingNuvigilandProvigil, can be used to promote wakefulness in the morning.
Caffeine is a common wake-me-up that may help, too.
Exposure tomorning sunlightcan be an effective way to feel more refreshed when you awaken.
It helps your body to send the signals that maintain yourcircadianrhythm, or personal “body clock.”
These signals are key to how your sleep-wake cycles work.
The exact cause is still unknown but other sleep disorders may be at work.
In others, sleep apnea or another sleep disorder may contribute to sleep inertia.
They may reveal a sleep disorder that, once diagnosed and treated, could relieve your sleep inertia symptoms.
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