Sleep Inertia Of Not Getting Up In The Morning
Dec 20, 2023
Smart Watch For Health
Most people have trouble waking up after a lie-in or an interrupted night's sleep.But why is it so hard to wake up in the morning even after eight hours of sleep?
Sleep inertia may lead to feelings of not being awake.Inertia or resistance to motion is the first law of motion established by scientist Isaac Newton:a body at rest tends to stay at rest.Sleep inertia,like inertia in general,makes it hard to get out of a quiescent state.In other words,it can be difficult to wake up after a long nap or a long night's sleep.Once awake,you may feel groggy a few minutes to a few hours later.
Sleep inertia can happen to anyone. Some common signs are:
- Involuntarily, the tilt is unstable
- The desire to go back to sleep
- Impaired cognitive ability
- Impaired visual attention
- Spatial memory impairment
Some people have a more severe sleeping habit called sleep drunkenness. In this type of sleep, inertia, confusion, sluggishness and lack of coordination can last up to four hours.
While sleep inertia is not a sleep disorder, conditions like sleep apnea can make symptoms of sleep inertia worse. Similarly, sleep inertia can worsen the symptoms of other sleep disorders.
There are many theories about the cause of sleep inertia.
Scientists are still not sure what causes sleep inertia-induced fatigue. But they have some ideas.
Adenosine levels are high. Adenosine is a chemical in the brain. Up and down during the day, help people sleep, wake up. If adenosine levels are too high in the morning, it promotes sleep.
Disruption of the REM sleep cycle. People experience multiple sleep cycles during the night. If disturbed during deep sleep, they may feel groggy and disoriented.
Increased levels of delta waves in the brain. People who are sleep inert have higher levels of delta waves, which are associated with deep sleep.
Decreased blood supply to the brain. During sleep, this may affect cognition.
Prefrontal cortex. Parts of the brain responsible for decision-making, such as the prefrontal cortex, may reactivate or wake up more slowly than other parts of the body.
Your chronotype may be a factor.Your chronotype,which is your biological preference for sleep and waking up (for example,morning people versus late sleepers),may be a factor,as studies have shown that late sleepers need more time to regain sleep inertia than early risers.
When sleep inertia is a problem
For some people, sleep inertia is primarily an inconvenience because they don't want to sleep too much. But for others, sleep inertia can be dangerous. The lack of awareness makes people more prone to accidents.
This inattention problem is especially common for those who work late nights or third shifts, such as factory workers or traffic drivers. In addition, the situation is even more troubling for people whose sleep cycles are frequently interrupted but who need to make emergency decisions soon after waking up, such as medical professionals and first responders.
Tackling Sleep inertia
So how do you get people to wake up in the morning?
Get enough sleep. This usually starts with making a schedule to go to bed and wake up at the same time every day. Sleep inertia is worse when you don't get enough sleep. Even if you got eight hours of sleep last night, you may not be getting enough sleep because you didn't get any rest the previous few days.
Take a nap during the day. But keep it short :20 to 30 minutes so you don't fall into a long, deep sleep.
Drink caffeine in the morning and before your nap to help you wake up. Caffeine helps block adenosine receptors in your brain, making you more alert.
Make your room suitable for sleeping. Keep cool from light and turn off strong light equipment.
Put on your BP smartwatch while you sleep and let it work its magic. First, set a sleep goal, a consistent goal when you go to bed and wake up. Then wear a blood pressure monitor and track how long you sleep. This allows you to analyze your sleep patterns and make adjustments accordingly.
Practicing yoga or simple stretches can increase blood flow throughout your body and help you wake up.
Eat an energetic breakfast. Eating a breakfast high in protein and complex carbohydrates will make people feel satisfied and help them maintain their energy throughout the morning.
Give yourself time to wake up from sleep inertia. Start your day slowly and realize that even though you're awake, your mind may not be ready to do heavy work or make big decisions until later.
Change your alarm clock to something more musical. Researchers have found that being woken up suddenly by a buzzer increases sleep inertia, interrupts sleep cycles, and causes stress. Conversely, an alarm clock with a melodic tone or a favorite upbeat song can better transition from sleep to wakefulness.
If you sleep with your BP watch on, set a silent alarm and have your tracker or watch emit a quiet vibration on your wrist to wake up quietly. With Smart Wake-up, you can set your BP alarm to wake you up during light sleep stages so you wake up feeling more refreshed.
Sleep inertia may be unavoidable, but it doesn't have to be accepted. If you don't have time to lie in bed and sleep, understanding what causes sleep inertia and what can be done about it will give you the energy to wake up thoroughly and start your day smoothly.