Have you ever felt really tired in the morning but had no idea why? You might be experiencing sleep inertia, a feeling of needing more sleep. Sleep inertia occurs when a person wakes up after deep sleep and feels tired and incomplete.
It can be a side effect of medication or new obersvance in a few people. This article will help you understand what sleep inertia is, including why it happens, how you can cope with it, and a few other frequently asked questions. Let's get started.
What is Sleep Inertia?
Sleep inertia is a feeling of drowsiness, confusion, and cognitive impairment experienced immediately after waking up. It can last anywhere from a few minutes to several hours in some cases. During this period of sleep inertia, you may feel like you have had too little sleep throughout the night. Sleep inertia will leave over time by itself, and once it goes away, you'll feel fully refreshed.
The amount of sleep you need to feel fully refreshed depends on your age, how much sleep you usually get, and how much time has elapsed since your last full night's rest. The feeling of sleep inertia depends on a few factors like the length of your sleep, routines you carry out on a daily basis, and any health conditions that might be affecting your sleep. Thus, sleep inertia has different aspects, and its solutions can vary from one person to the other. Read on to learn more.
What are the causes of Sleep Inertia?
Sleep is a complicated process involving physical, emotional, and mental aspects. Sleep inertia occurs depending on various factors, and the following are the major causes of sleep inertia:
- Reduced Blood Flow - Slowing the blood flow to the body during deep sleep results in a feeling of sleepiness. You are still sleeping, but it is not as profound as it generally is. The reason for this reduced flow is due to reduced oxygen supply to areas of your brain. This results in a lower rate of metabolism, leading to low energy levels during the day. It also disrupts the normal circadian rhythm and can make you feel sleepy during the day.
- Increased Levels of Adenosine - Adenosine is a chemical produced in the body by the cells of the brain and is responsible for regulating our sleep habits. It plays a key role in regulating deep sleep. When adenosine gets elevated, it reduces alertness and makes you feel sleepy. Sleep inertia can also be caused by other substances that increase levels of adenosine in the brain. Alcohol, for instance, increases levels of adenosine in the brain, which makes you feel sleepy during the day. This is because alcohol depletes oxygen in the body, and when that happens, adenosine levels increase.
- High Delta Waves - Delta waves are characteristic of deep sleep, wherein the brain is quiet and inaccessible. Delta waves are a marker of deep sleep and indicate that the person is relaxed. Sleep inertia occurs when a person wakes up from this deep sleep after just a few hours of sleeping(less than usual). The deprivation can lead to a feeling of sleepiness that lasts for a few hours. It is possible that the person does not feel this sleepiness because of a reduction in the brain's overall level of delta waves. While for most people, the reduction in the number of delta waves is negligible, it might be significant for others.
- Disrupted Circadian Rhythm - It is normal for a person to wake up early, and feel energized. But if they wake up early and are still feeling sleepy, they might be showing signs of a disrupted circadian rhythm. When someone sleeps 6-8 hours or more and still feels tired in the morning, it shows that their circadian rhythm has changed. It is possible that this change could be due to stress, anxiety, or even medical conditions like depression that alter the biological clock of their brain. This can make them feel tired in the morning or even during the day, and it is linked to sleep inertia as well.
- Sleep Restriction - The need for sleep varies from person to person, and if you are sleeping less than what your body needs, your brain will not receive enough rest - sleep required changes depending on factors like age, lifestyle, and overall health. Sleep restrictions make you feel tired and sleepy in the morning, which is why it is referred to as sleep inertia. It also leads to slower brain functioning and impaired decision-making after waking up from sleep. As a result, you may feel that you have had too little sleep during the night.
- Daytime Naps - While naps can be good for you, they are not very good when taken too frequently. Daytime naps, when compensated for night sleeps, lead to an overall reduction in the amount of sleep you get per day, and this makes you feel tired and sleepy. On the other hand, if you take a nap that is too long, it could make you feel groggy and lethargic for a few hours after waking up from it. This is due to the short sleep inertia period.
- Caffeine Withdrawal - When you drink caffeine, it boosts alertness by increasing the flow of blood to your brain. This is why you feel more alert and awake when you drink caffeine, even if you have been asleep only for a few hours. Withdrawal from caffeine can make you feel tired and sleepy during the day, even when you are sleeping longer than usual. This may happen because it takes some time for your body to adjust to lower levels of caffeine in your system.
- Misuse of Sleeping Pills - Sleeping pills have several side effects that can make you feel dizzy and drowsy after waking up from sleeping. Sleep inertia is one of the most common side effects of sleeping pills, and can arise because they affect melatonin levels in the brain. Melatonin is a hormone that affects the regulation of our sleep cycles. When we ingest sleeping pills, there is a build-up of the chemicals, leading to an abundance of melatonin production. This, in turn, makes us feel groggy and exhausted after waking up from a long sleep.
- Excessive Alcohol Intake - Drinking alcohol is considered a strict no when you are sleep-deprived. Alcohol is a depressant, which means it slows down the functioning of our bodies. When you consume excessive amounts of alcohol, it leads to a build-up of toxins within your blood, which in turn affects your brain’s functioning. Sleep inertia can be linked to alcohol intoxication because the toxins that accumulate make you feel drowsy and lethargic during the day.
- Other Factors - Sleep inertia can also be caused by other factors such as fatigue, stress, or a lack of food or water. These are not the only causes of sleep inertia, but it is clear that when you feel sleepy after waking up from a long sleep, it could be linked to one or more of these factors.
Therefore, these 10 factors can cause sleep inertia and make you feel dizzy and drowsy the next day. In order to fight this feeling, it is important to know the real trigger that causes it. The next time you experience sleep inertia, try and identify the trigger that leads to it so that you can prevent it from happening in the future.
What are the symptoms of sleep inertia?
It is easy to spot signs of sleep inertia because the symptoms are pretty common. Here are some signs that show you might be experiencing sleep inertia.
- Lethargy - You might feel extremely sluggish, especially when you wake up from a long night's sleep. This lethargic feeling can make it difficult to function during the day and affect your performance at work. The lethargic feeling is often accompanied by a feeling of grogginess and can make you feel very sleepy in the afternoon or evening.
- Dizziness - When you wake up from a long sleep and try to get out of bed or move about, you might experience a feeling of dizziness and be off balance. The feeling of dizziness may make it difficult for you to stand or walk. This can be accompanied by a headache and should be enough to convince you that something is wrong.
- Impaired Visual Attention - If you are deprived of sleep and wake up from a long sleep, it might affect the way you see things around you. You may feel the world is spinning around you - in fact, it is not uncommon for people to fall over when they get out of bed if they are still experiencing this effect. This feeling can be accompanied by blurred vision.
- Cognitive Impairment - When you are sleep-deprived, and still in a state of sleep inertia, it can lead to impaired cognitive functioning, making it difficult to think clearly. This cognitive impairment can affect your ability to perform mental tasks, and you might find yourself feeling confused. It results in a feeling of mental exhaustion and makes you feel very sleepy in the afternoon or evening.
- Severe Headache - If you are experiencing sleep inertia, it can lead to pain in your head. This pain may be severe enough to make you feel like your head is going to explode. It is often accompanied by a pounding sensation in your head and can make you feel dizzy, weak, and extremely sleepy.
- Nausea - Another common symptom of sleep inertia is feeling nauseous. Nausea may make you feel like puking and can be accompanied by a feeling of weakness and sleepiness. This may make it difficult to function during the day. You might feel like taking a nap, but it is better to fight this feeling by drinking more water and eating healthy.
- Increased High beat - This symptom may occur during sleep inertia and make you feel restless and unable to perform any task. The increased heartbeat and the feeling of restlessness can be caused by a chemical imbalance in the brain, and it often leads to feelings of anxiety. This may even cause pain in the chest and lead to irregular heartbeats, so it is important to visit a doctor if you feel this symptom.
- Muscle Spasms - When your body is still feeling the effects of sleep inertia and wake up from a long sleep, it can make you feel muscle spasms and tingling. The tingling and muscle spasms can be uncomfortable and make it difficult to move about. These muscle spasms can also be accompanied by aches and pains in the shoulders, arms, legs, and other parts of the body.
- Bad Temper - This is yet another sign of sleep inertia that you should watch out for. When you wake up from a long sleep, you might be grumpy and feel irritated due to the cumulative effects of sleep inertia. A bad temper can affect you physically and mentally and make you feel angry, grouchy, and very sleepy. It is also accompanied by mood swings and confusion.
Thus, it is important to identify the above symptoms of sleep inertia to make sure you are not suffering from this condition. Although the symptoms may vary from person to person, it is important to treat them in time and understand why they are occurring.
How to cope with sleep inertia?
Well, with a few lifestyle and behavioral changes, you can get rid of sleep inertia and return to functioning normally during the day. To cope with sleep inertia, here are some ways you can try out at home:
In order to help you fight sleep inertia, it's best to exercise regularly and perform a workout routine that can stimulate your brain. If you stick to a regular exercise routine for at least 2 hours, it can help you fend off sleep inertia. You should also ensure that the exercise that you go through is intense enough to make your heart work harder than usual.
- Healthy Diet
To fight off sleep inertia and the effects that come with it, you could try making dietary changes. A healthy diet can help you stay awake and give you more energy that is needed to function during the day. It's best if you avoid junk food and opt for healthier foods such as vegetables, lean meat, fruits, and whole grains.
- Temperature Adjustments
Another way to beat sleep inertia is to adjust the temperature of your bedroom. If you have a particularly cold room, it can keep you awake with a variety of symptoms such as cold hands and feet, chattering teeth, and sleepy eyes. On the other hand, if your room is hot, it can make you feel restless and increase the risk of sweating. So, if you want to improve your sleep quality, it is best to keep the room temperature at a level that is neither too cold nor hot.
Practicing meditation is an excellent remedy. You should try to meditate for at least 15 minutes before going to bed. You can also meditate during the day and whenever you feel sleepy. Meditation has a variety of benefits, such as relieving stress levels and relaxing your body, thereby helping you get rid of sleep inertia in case you’re experiencing it.
- Keep Your Mind Active
To combat sleep inertia, the best way is to try and keep your mind active. You can try different types of brain teasers, chess, and even simple puzzles to keep your mind active and prevent yourself from feeling sleepy. Whatever you do, try not to let your mind wander off during the day because that is when you may find yourself feeling sleepy.
- Gentle Alarm Clock
To help you get rid of sleep inertia, you can use an alarm clock to wake you up slowly. If it’s past the time set on the alarm clock, try not to panic and wake up abruptly. This sudden awakening can make you feel groggy. Instead, try using a gentler alarm clock that wakes you up slowly with a piece of soothing music. After the alarm clock goes off, it is best to open your eyes gradually to adjust to the light.
- Create a Routine
You should try to stick to a consistent routine when you go to bed and wake up. It is best to try and get into a routine as early as possible before sleep inertia sets in. This way, you will be able to wake up without any groggy effects or back-to-bed symptoms. As a result, you will be able to successfully switch your brain from sleep mode to a normal state of alertness needed for you to function normally during the day.
- Avoid Noise and Light
It is best to turn off all the lights and noise that may distract you from getting enough sleep. Keep your room dark and quiet as these can help you fall asleep faster without any trouble. You should also turn off your mobile phone and avoid any form of electronic gadgets that may distract you from the process of falling asleep. This way, you can sleep peacefully without experiencing sleep inertia when you wake up the next day.
- Soothing Room Environment
Try using light-colored bedsheets and pillow covers when you go to bed. If possible, you can also add essential oils that smell nice in your bedroom to induce sleep. The soothing effect of these smells can help relax your mind and stimulate your brain into falling asleep faster. Good sleep will keep sleep inertia away from you.
The last and most important tip for coping with sleep inertia is hydration. Drinking plenty of water throughout the day can help you stay hydrated, and will help you sleep better at night. It is because hydration helps keep your body organs and functions in good shape.
In the light of the above-mentioned tips, you can fight off sleep inertia and improve your sleep quality. However, if you feel like your efforts to beat sleep inertia are not working, you may need to get professional opinion from your doctor. Your doctor will be able to diagnose the cause of your sleep problems and provide an effective solution for the same.
Which is worse For sleep inertia, staying up late, or waking up early?
Well, to be honest, you cannot determine which situation is worse for sleep inertia. It depends on the situation and the amount of sleep you had the previous day. If you stayed up late or woke up early, it may cause different levels of sleepiness and impair your ability to function during the day. However, in most cases, staying up late may lead to more groggy effects, thereby affecting your ability to function during the day.
Can my mood affect sleep inertia?
The mood that you are in right before you go to bed may affect the effects you experience when you wake up. If you are in a bad mood when going to bed, it may cause sleep inertia problems such as grogginess and fatigue. On the contrary, pleasant thoughts and moods just before going to bed may help you fall asleep faster without any problem. And as a result, you will feel well-rested during the day and have a good time at work or school.
How much sleep does it take for me to get rid of sleep inertia?
There is no set amount of sleep for you to get rid of sleep inertia. However, it is important to ensure that you get enough sleep every night. After all, the amount of sleep depends on your body's need for rest and recovery. This is because sleep is the primary way for your body to repair and recover from the tiredness of work.
Can I cure sleep inertia in the long run?
There is no certain way to cure sleep inertia. However, there are remedies that you can try and help reduce the effects of sleepiness in the long run. These include eating a balanced diet, exercising regularly to keep your body in shape, and getting a good dose of sleep every night. The more regular you are with these habits, the better your sleep quality will be.
How long do I have to wait to feel fully awake after waking up?
After you wake up, your body will take some time to get used to the surroundings and become fully awake. This process is especially true if you have been in a state of deep sleep. It is best to give yourself at least 30-40 minutes before making any major decisions or movements. After the body gets used to the surroundings, your brain will start functioning normally, and waking up without any groggy effects should not be a problem.
Is sleep inertia a disorder?
Although sleep inertia may cause problems in terms of impaired cognitive functioning, it is not considered to be a medical or psychiatric disorder. Instead, it is generally caused by insufficient sleep or sudden changes in your sleep schedule. However, if you experience significant and severe symptoms such as extreme tiredness during the day without any apparent reason, then you may need to seek professional help for further diagnosis and treatment.
Can sleep inertia damage my organs?
In general, the damage caused by sleep inertia is not significant enough to cause long-term health problems. It can lead to minor health issues such as fatigue, stomach upsets, and headaches. However, these minor issues can be easily treated by taking a good amount of rest throughout the day. Thus, you won't suffer from serious or long-term health problems caused by sleep inertia.To sum up, sleep inertia is one of the most common sleep-related problems you can experience in your life. So, if you feel like you have been suffering from sleep inertia, then you don't need to worry too much. This article will certainly help you get proper advice and tips on how to treat sleep inertia. It is mostly caused by insufficient sleep, irregular sleeping patterns, and bad sleeping environments. Therefore, learning proper sleep habits and ways to improve your lifestyle in order to sleep better is the best way to deal with sleep inertia. In addition, you can also use some of the remedies listed in the article to help reduce and get rid of sleepiness throughout the day. Therefore, you will feel more refreshed and active every morning, and that is a great thing to have!