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Ever wondered whether there is a word to describe those feelings of disorientation and grogginess you experience in the morning? It turns out, there is: "sleep inertia."
Sleep inertia is very common, and most of the time it's nothing to worry about. However, it is important to recognize when your sleepiness upon waking up becomes a problem.
Curious? Check out this gallery to find out more.
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.
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.
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.
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.
In general, longer periods of sleep inertia tend to be associated with sleep deprivation.
When it comes to the symptoms of sleep inertia, it's important to note that everyone experiences them slightly differently.
For many people, the main symptom of sleep inertia is feeling slow, groggy, and disoriented. However, there are various other symptoms associated with it.
These include, but are not limited to, moodiness, a decline in reaction time, and slower cognitive functioning.
For most people, the symptoms of sleep inertia simply mean that they are less functional in the mornings.
However, for people who need to do high-stakes work, such as operating machinery, shortly after waking up, this can be dangerous.
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.
That said, sleep inertia does exist on a spectrum, and it appears to be more pronounced in certain circumstances and among certain individuals.
As such, there are some risk factors that make certain people more susceptible to experiencing longer and more intense periods of sleep inertia.
For example, people who do shift work, or who work at night, often experience more severe sleep inertia.
There is also evidence to suggest that mood disorders, such as bipolar depression, may cause more troubling sleep inertia.
As previously mentioned, sleep inertia is common and is not generally a cause for concern.
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.
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.
Firstly, you can try to tackle some of the potential causes of more severe sleep inertia. A good place to start is sleep deprivation.
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.
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.
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.
In addition to addressing the root cause of sleep inertia, you may also consider making some lifestyle changes to help reduce the symptoms.
For example, studies have shown that consuming 100 mg of caffeine upon waking can help reduce symptoms of sleep inertia.
Other effective remedies include eating breakfast shortly after waking up, and exposing yourself to bright light in the morning.
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.
Indeed, extreme sleep inertia is associated with a sleep disorder called "hypersomnolence disorder."
Otherwise known as "sleep drunkenness," hypersomnolence is characterized by excessive sleepiness, even after sleeping for seven or eight hours.
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.
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)
What is sleep inertia?
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Ever wondered whether there is a word to describe those feelings of disorientation and grogginess you experience in the morning? It turns out, there is: "sleep inertia."
Sleep inertia is very common, and most of the time it's nothing to worry about. However, it is important to recognize when your sleepiness upon waking up becomes a problem.
Curious? Check out this gallery to find out more.