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Common condition -

Ever wake up feeling groggy and a bit out of it in the morning? If so, you’re not alone: most people have experienced the feeling known as "sleep inertia" at some point in their lives.

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Affected groups -

According to the journal Sleep Medicine Review, sleep inertia is common in the general population. However, it appears to be most common among adolescents, with 42% of teenagers being affected.

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Duration of symptoms -

Most of the time, sleep inertia is a short-lived experience. Indeed, the Center for Disease Control and Prevention (CDC) reports that in most cases it lasts an average of 30 minutes.

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Extreme cases -

However, it is not uncommon for grogginess to last for up to one hour, and in extreme cases the feeling may linger for up to two hours.

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Connection with sleep deprivation -

In general, longer periods of sleep inertia tend to be associated with sleep deprivation.

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Symptoms -

When it comes to the symptoms of sleep inertia, it's important to note that everyone experiences them slightly differently.

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Common symptoms -

For many people, the main symptom of sleep inertia is feeling slow, groggy, and disoriented. However, there are various other symptoms associated with it.

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Less common symptoms -

These include, but are not limited to, moodiness, a decline in reaction time, and slower cognitive functioning.

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Overall sensation -

For most people, the symptoms of sleep inertia simply mean that they are less functional in the mornings.

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When it becomes dangerous -

However, for people who need to do high-stakes work, such as operating machinery, shortly after waking up, this can be dangerous.

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Cause -

Experts are not exactly sure what causes sleep inertia, but it is thought to be a normal part of the transition period between sleep and waking.

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Spectrum of experience -

That said, sleep inertia does exist on a spectrum, and it appears to be more pronounced in certain circumstances and among certain individuals.

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Risk factors -

As such, there are some risk factors that make certain people more susceptible to experiencing longer and more intense periods of sleep inertia.

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Shift work -

For example, people who do shift work, or who work at night, often experience more severe sleep inertia.

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Mood disorders -

There is also evidence to suggest that mood disorders, such as bipolar depression, may cause more troubling sleep inertia.

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What to do about it -

As previously mentioned, sleep inertia is common and is not generally a cause for concern.

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If your symptoms are mild -

Indeed, if your sleep inertia is mild and the symptoms tend to go away after 30-60 minutes, you probably do not need to do anything.

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If your symptoms are more severe -

However, if you feel that your sleep inertia is too severe and that it is affecting your daily life, there are some changes you can make.

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Addressing the root cause -

Firstly, you can try to tackle some of the potential causes of more severe sleep inertia. A good place to start is sleep deprivation.

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Prioritize sleep -

If you struggle with getting enough sleep, do your best to make sleep a priority. Go to sleep at a reasonable time each night, and practice good sleep hygiene.

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If you do shift work -

If you do shift work and you think this may be affecting your ability to function properly after waking, you may consider asking your manager for a different schedule.

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Consider your options -

Alternatively, if your sleep inertia is very severe and you are not too attached to your current job, you might consider looking for something new.

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Lifestyle changes -

In addition to addressing the root cause of sleep inertia, you may also consider making some lifestyle changes to help reduce the symptoms.

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Have some caffeine -

For example, studies have shown that consuming 100 mg of caffeine upon waking can help reduce symptoms of sleep inertia.

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Other remedies -

Other effective remedies include eating breakfast shortly after waking up, and exposing yourself to bright light in the morning.

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The possibility of a sleep disorder -

As previously mentioned, most people experience sleep inertia as a nuisance at the most. If your symptoms are debilitating, however, it is possible that you may have a sleep disorder.

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Hypersomnolence -

Indeed, extreme sleep inertia is associated with a sleep disorder called "hypersomnolence disorder."

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Excessive sleepiness -

Otherwise known as "sleep drunkenness," hypersomnolence is characterized by excessive sleepiness, even after sleeping for seven or eight hours.

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Other symptoms -

Other symptoms of hypersomnolence include falling asleep unintentionally during the day, and regularly feeling exhausted after getting more than nine hours of sleep per night.

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Getting a diagnosis -

To be diagnosed with hypersomnolence disorder, you must experience symptoms at least three days a week for at least three months.

Sources: (Verywell Mind) (CDC)

See also: How better thinking can lead to better sleep

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