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Sleep inertia is a physiological state of impaired cognitive and sensory-motor performance that is present immediately after awakening. It persists during the transition of sleep to wakefulness, where an individual will experience feelings of drowsiness, disorientation and a decline in motor dexterity.
How to get rid of sleep inertia. Although some degree of sleep inertia is normal, optimizing your sleep habits may improve morning alertness. Pick a consistent wake-up time.
Waking up tired is often due to sleep inertia, but sleep environment and habits also play a part. Here, doctors provide tips for waking up refreshed.
It doesn’t help that people with depression have a higher risk of sleep problems—75% have trouble falling asleep or staying asleep, per Johns Hopkins Medicine. 5. Type 2 Diabetes
[27] [28] Scientific studies on sleep have shown that sleep stage at awakening is an important factor in amplifying sleep inertia. [29] Determinants of alertness after waking up include quantity/quality of the sleep, physical activity the day prior, a carbohydrate-rich breakfast, and a low blood glucose response to it. [30]
The 20 and 30-minute periods of sleep showed evidence of sleep inertia immediately after the naps and improvements in alertness more than 30 minutes later, but not to a greater level than after the 10 minutes of sleep. [3] Power naps are effective even when schedules allow a full night's sleep. [4]
This could, conceivably, contribute to the excessive sleep inertia upon awakening that is often reported by those with DSPD. It has also been hypothesized that, due to the altered phase angle between sleep and temperature observed in DSPD, and the tendency for longer sleep periods, these individuals may simply sleep through the phase-advance ...
4. Upgrade Your Sleep Environment. Sleep environment can greatly impact sleep quality. For example, studies show that room temperature plays a critical role in circadian rhythm (the body’s ...