Sleep inertia is a type of cognitive, sensory, and motor disturbance that occurs momentarily after waking up. Those with this condition wake up from deep sleep feeling disoriented, groggy, having difficulty concentrating, and not feeling ready to get out of bed. Experiencing sleep inertia is very common because almost all of us have experienced it.
The majority of sleep inertia cases only last for a short period, around 30 minutes. However, it is not uncommon for it to last up to an hour. If it lasts longer than that, it is classified as prolonged sleep inertia, which is associated with insufficient sleep time. If it reaches this stage, it is better to consult with a professional.
Symptoms
Each person will have different experiences of sleep inertia with varying intensities. This condition is also more common in teenagers. The main symptoms indicating this condition include disorientation, dizziness, and slow processing of information. Additionally, there are other symptoms that cause someone to be less functional in the morning, such as:
- Feeling down
- Slow reaction time
- Slower cognitive function
- Difficulty focusing and paying attention
- Decreased fine motor function
- Decreased short-term memory
- Strong desire to go back to sleep
- Inability to make decisions properly
Sleep inertia is common in adolescence
Causes
The exact cause of sleep inertia is unknown, but it is considered a normal part of the transition between sleep and wakefulness. This delay in someone's full awareness is more common after nighttime sleep. In some people, the condition may be more severe, affecting its duration and intensity, such as shift work, lack of sleep, and staying up late.
Additionally, other causes that can also result in someone experiencing sleep inertia include irregular exercise, frequent nighttime awakenings to urinate, consuming sleep-disrupting foods (fatty or spicy) and alcohol, and experiencing sleep-related disorders (sleep apnea, insomnia, restless leg syndrome, periodic limb movements disorder, bruxism).
How to Overcome Sleep Inertia
If sleep inertia is still considered mild (disappears within 30-60 minutes), then there is actually nothing that needs to be changed. However, when the condition causes discomfort, there are several things that need to be improved to reduce or eliminate symptoms, such as:
- Applying good sleep hygiene
- Changing work schedules (if possible)
- Checking for mental health disorders (if any)
- Washing the face or taking a shower immediately upon waking up
- Exposing oneself to morning sunlight
- Playing music to accompany activities before going to work or school
- Preparing breakfast for oneself or family
- Drinking a glass of water
Wash your face immediately or get sunlight to overcome sleep inertia symptoms
So, sleep inertia is a condition in which someone is not fully aware and able to function, characterized by grogginess, disorientation, dizziness, and slowness. There are simple ways to overcome it, such as washing the face, getting morning sunlight, playing music, preparing breakfast, and drinking a glass of water. What do you usually do, Ladies, to wake up quickly in the morning? Let's share!
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