![]() ![]() Start your day slowly and recognize that even though you are awake, your brain may not be ready to do taxing work or make big decisions until later in the day.Ĭhange your alarm to one that is more melodic. Eating a breakfast with proteins and complex carbohydrates will be satisfying and help sustain energy throughout the morning.īuild in time to wake up from sleep inertia. Yoga or simple stretches increase the blood flow throughout the body, which helps you wake up.Įat an energy-rich breakfast. Learn more about how Fitbit can help you get a better night’s rest here.Įxercise. You can also tap into your Sleep Score and the new Sleep Profile with Fitbit Premium to better understand your sleep habits. You can analyze your patterns and adjust accordingly, all within the Fitbit app. Then wear your Fitbit watch or tracker to record how long you sleep. First, set a sleep goal, in addition to a consistent bedtime and wake-up targets. Wear your Fitbit while you sleep and let it work its magic. Keep it cool and dark, and power down devices with distracting bright lights. Make your room is comfortable for sleeping. Caffeine helps block the brain’s adenosine receptors, keeping you more alert. But keep it short: 20 to 30 minutes, so you don’t fall into a long, deep sleep.ĭrink caffeine to wake up in the morning and before a nap to help wake up after. ![]() Even if you slept eight hours last night, you might have a sleep deficit from previous days of missed rest. Sleep inertia can be worse when you’re sleep-deprived. This often starts with setting a schedule to go to bed and get up at the same time every day. So what can people do to feel wide awake when they get up in the morning? It’s additionally troubling for people who work in jobs that typically involve interrupted sleep cycles but need to make urgent decisions soon after waking, like medical professionals and emergency responders. This trouble concentrating is especially concerning for people who work late-night and third shifts, like factory workers or transportation drivers. The diminished awareness can make people more susceptible to accidents. But for others, sleep inertia can be dangerous. ![]() Sleep inertia is primarily an inconvenience for some people as they fight the desire to roll over for a few more Zzz’s. Your chronotype, which is your circadian preference for sleeping and waking (i.e., early riser versus night owl), can be a factor, as research suggests that night owls need more time to recover from sleep inertia than early risers. The decision-making parts of the brain, such as the prefrontal cortex, may reactivate or wake up more slowly than the rest of the body. People with sleep inertia have higher levels of delta waves, which are linked to deep sleep. Increased levels of delta waves in the brain. They may feel groggy and disoriented if interrupted during a deep sleep period. People go through multiple sleep cycles at night. If the level of adenosine is too high in the morning, it encourages sleep. Adenosine is a chemical in the brain that rises and falls during the day to help people feel sleepy and wake up. Scientists aren’t sure exactly what causes that tired feeling from sleep inertia. There are multiple theories on the causes of sleep inertia Likewise, sleep inertia can make the symptoms of other sleep disorders worse. While sleep inertia isn’t a sleep disorder, sleep apnea and other conditions can make sleep inertia symptoms more severe. Some people have a more severe form of sleep inertia, called “sleep drunkenness.” With this type of sleep, inertia, confusion, slowness, and lack of coordination can last up to four hours. Once you do wake up, you may feel groggy for minutes to hours later.Īnyone can experience sleep inertia. In other words, waking up after a long nap or a full night of sleep is tough. Like general inertia, sleep inertia makes it hard to go from that state of rest. Inertia, or resistance to movement, is what scientist Isaac Newton established as his first law of motion: that a body at rest tends to remain at rest. Sleep inertia may cause that can’t-wake-up feeling. ![]() But why is it hard to wake up in the morning even after you’ve had your eight hours of deep slumber? Most people have difficulty waking up after they go to bed late or if they’ve had a night of interrupted sleep. ![]()
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