How to Fight Sleep Inertia

Good sleep hygiene. You likely know the drill — turn off all devices an hour before turning in, don’t eat a big meal just before bed, make sure the bedroom is dark and cool. But what if you follow the rules and get plenty of sleep, but still find it nearly impossible to get out of bed in the morning? Or even once you drag yourself out of bed, the mental fog continues? The problem might not be how you sleep, but how you wake up. Say hello to sleep inertia. Sleep inertia was first labeled as such in the 1950s, after Air Force pilots who were often stationed in the cockpits of their planes described the symptoms: an irresistible desire to go back to bed and mental grogginess that can last for hours, often leading to simple mistakes. Quite literally, the brain, once asleep, would prefer to remain in that inert state. It is possible to fight sleep inertia, but it is important to understand that both quality and quantity of sleep are vital. Most adults need between seven and nine hours of sleep each night to wake up feeling their best. Assuming one is getting enough good quality sleep, there are things you can do to ease the transition from sleep to alertness. Don’t Hit the Snooze Button No matter how tired you feel when the alarm goes off, an extra nine minutes of sleep will not help. More likely, you will feel worse. Why? Our natural body clock — our circadian clock — functions through 24-hour hormonal cycles that govern physical, mental and behavioral changes. By sleeping the requisite number of hours, we allow our bodies enough time in each stage of sleep. Our bodies cycle through each stage several times a night, with each cycle […]

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