An Overview of Sleep Inertia (2024)

Some people find it so hard to wake up in the morning that, even though their body is in motion, their brain doesn't seem to be keeping up yet.

People who still feel groggy for a while after they get up may be experiencing sleep inertia. It's not quite the same thing as simply having a poor night's sleep and feeling tired as a result.

This article explains what sleep inertia is. It offers details on the sleep science behind the symptoms of sleep inertia and some steps you can take to better avoid them.

Symptoms of Sleep Inertia

Sleep inertia leads to sleepiness that you're slow to shake off. You may have trouble thinking straight or understanding information right after you wake up. You may feel clumsy or absent-minded as the messages from your brain that control motor skills are slow to reach your body.

Sleep inertia was first identified among U.S. Air Force pilots during the 1950s.Though most of us aren’t flying fighter jets, we may experience the same impairment in our ability to make decisions or perform complex activities that they did.

For example, it may be difficult to drive acar safely right after you awaken. You may forget that you already poured your juice, or you may put your shoes in the wrong place without thinking. Your mental state may even keep you in bed with nothing more than a strong desire to return to sleep.

What Causes Sleep Inertia?

Symptoms of sleep inertia most often occur with a sudden or abrupt awakening. It's also more likely when you simply haven't slept long enough and often occurs in the first part of your sleep. Certain conditions may make it more likely for you to experience sleep inertia.

Sleep Deprivation

Sleep deprivation can make it hard to wake up. This may be more likely in situations when you have to get up earlier than normal, such as setting an alarm extra early for a work or school event.

High Adenosine Levels

Sleep inertia symptoms may last for a few minutes or up to an hour or more. One theory suggests that it is caused by a neurotransmitter, or chemical messenger, called adenosine. It may build up in the brain during non-REM sleep and cause you to feel sleepy.

Sleep Disorders

Sleep disorders, such as sleep apnea and delayed sleep-wake phase disorder, may make matters worse. Sleep apnea disturbs the quality of sleep with small, frequent interruptions to restore breathing. Other symptoms of sleep apnea may include:

• Snoring
• Gasping or choking episodes
• Witnessed pauses in breathing
• Frequent urination at night
• Teeth grinding
• Insomnia including early morning awakenings

Idiopathic hypersomnia, or sleepiness of an unknown cause, may also contribute to sleep inertia.

Mental Health Issues

Stress and anxiety commonly contribute to insomnia which can make it harder to wake up. Other conditions, such as depression or a bipolar disorder, can make it harder for people to get out of bed.

Some studies have found children living with attention deficit hyperactivity disorder (ADHD) may have difficulty waking up, as well as other sleep disruptions. People who experience seasonal affective disorder also may have trouble with awakening.

Sleep Architecture

Sleep architecture refers to the sleep cycle and its four stages. These stages are identified by how your body responds during the sleep stage, and by assessment of your brain waves while sleeping.

Deep sleep is associated with delta waves, a slower type that occurs in deep-sleep stages. Disruptions in sleep cycles and circadian rhythm can make it hard for you to wake up from sleep.

How to Wake Up Easier

There are steps you can take to ensure you're getting more rest. You may find it's not so hard to wake up if you've been intentional about sleep hygiene, the practices that improve sleep quality.

Keep a Sleep Schedule

Make sure you're following a sleep schedule. It can be hard to establish when you have a busy life full of commitments, but a routine for sleep is important self-care. Be sure your schedule allows for the amount of sleep you need at your life stage (typically at least seven hours).

Avoid Your Screens

Mobile devices expose people to blue light, and that's been associated with sleep disruptions. It's especially true when you use your mobile phone or laptop right before (or in) bed, as many people do.

You can try using your device in night mode to reduce blue light exposure. Better still is setting it aside an hour or two before bedtime and limiting the news, social media, text messages, and other distractions right before trying to sleep.

Change Your Environment

If it's hard to wake up, then it may be because of your sleep environment. Take a look at how the room temperature, bedding, light exposure, and noise level in your home may be affecting your ability to sleep well. You can:

• Change the thermostat (to about 65 degrees for most people).
• Make small investments in a cooler pillow or better-quality sheets.
• Use curtains that block out light and reduce outdoor noise.

Try a Sunrise Alarm

Limiting light is important while sleeping but not when you're trying to wake up. Experts recommend opening the curtains and making the most of daylight when you find it's hard to wake up.

You also might consider a sunrise alarm clock. In addition to helping you wake up, there's some evidence that its use helps with brain function and contributes to heart health. You also may find yourself hitting the snooze button less often as the light wakes you more gently.

You can try music, too. In a 2020 study, people felt they were able to wake up more easily with music playing.

Healthy Lifestyle Choices

Healthy lifestyle choices can make it easier to maintain a sleep routine that ensures enough rest. Keep an eye on your diet, and limit foods that may disrupt your sleep with digestive problems or boost your blood sugar late at night. Avoid caffeine and alcohol before sleep, too.

Exercise may help to boost your energy, whether it's taking a walk or doing yoga. Some studies show that even 30 minutes of exercise per day can improve sleep and make it less hard to wake up. You may find that quick bursts of exercise help you to avoid naps that can disrupt your sleep patterns.

Treating Sleep Disorders

Make sure 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, including Nuvigil and Provigil, can be used to promote wakefulness in the morning. Caffeine is a common wake-me-up that may help, too.

Summary

Sleep inertia happens when you wake up in the morning but feel your mind isn't clear until a bit later. The exact cause is still unknown but other sleep disorders may be at work.

In some cases, the symptoms of sleep inertia may emerge when you wake up suddenly from a deep-sleep stage in the sleep cycle. In others, sleep apnea or another sleep disorder may contribute to sleep inertia.

If your episodes of sleep inertia are not rare, speak with your healthcare provider about getting a sleep test or other evaluation. They may reveal a sleep disorder that, once diagnosed and treated, could relieve your sleep inertia symptoms.