Log off from all electronic devices at least 30 minutes before bedtime.That is, plan to go to bed at the same time each evening and wake around the same time each morning. You might listen to some soft music or read a few pages in a book. Establish a regular bedtime routine to help you unwind and relax.It can help you get the amount of rest you need to function well and feel good. Whether you regularly experience sleep inertia or not, embracing good sleep hygiene is always a good idea. Some scientists are even investigating the use of sound, which could include noise or music, to improve a person’s performance upon waking.īut research is very limited on these types of measures. You could possibly try other countermeasures, like washing your face when you wake up or blasting cold air to perk you up. So even with a calculator, it may be hard to get in sync with your sleep cycle and wake up at just the right time. And if you get up to use the bathroom at night, it can throw your whole timing off. The trouble is, sleep cycle lengths are hard to predict. You could use a sleep calculator to help you figure out what bedtime and wake time will let you awaken at the end of the cycle. Waking up after you’ve had a chance to finish all of these cycles, meaning after you’ve completed the REM phase, should (in theory) make you feel more refreshed. This is when you have vivid dream and consolidate new memories.Įach of these cycles lasts for about 90 minutes. N3 is when you begin to sleep deeply, and your brain waves slow even more.N2 is a period of light sleep where your muscles relax, your heartbeat and breathing slow, and your eye movement stop.N1 is the transitional period when your breathing, heartbeat, and brain waves slow to usher you into sleep.Aligning sleep with your cyclesĮveryone sleeps in cycles, each of which consists of four unique phases: If possible, try to avoid having to wake up and dive right into a serious task during your body’s biological night.
You’re going to have more trouble performing mentally challenging tasks right after you wake up, if you wake up when your body’s clock thinks you should be sleeping. Your body wants to sleep during the “biological night,” the time when your body’s circadian rhythm promotes sleep. According to a 2017 study, your body’s circadian rhythms have an influence on sleep inertia. Sleep schedule rearrangementĬonsider when you’re trying to sleep. It might be worth a try, but more research is necessary. Light exposureĪ 2016 review of studies suggests that getting a glimpse of the sunrise might help you speed up the process of feeling fully alert after waking.Įxposure to dawn light - even artificial dawn light with a light box - may help you feel more alert and better prepared to perform certain tasks. And if you do shift work, you may need to also consider the time of day and your prior sleep situation. Researchers caution that this kind of short nap is really only effective if you’re not already sleep deprived. But the timing of the nap is very important, according to a 2017 analysis.Ī short nap, ideally between 10 to 20 minutes in the afternoon, can help counteract your sleepiness. Strategic nappingĪ nap may be just the ticket to help you avoid sleep inertia. The study had only 5 participants, though, and the gum took 15 to 25 minutes to take effect. You could consider popping in a stick of caffeinated gum.Ī 2018 study found that caffeinated gum helped night shift workers combat the effects of sleep inertia after a nap. Researchers suggest that consuming caffeine can be more useful at certain times than others, because it can disrupt your ability to sleep during your regular sleep time.
If you’ve ever blearily reached for a cup of coffee upon waking, you may be on the right track.Ĭaffeine can help you shake off some of the effects of sleep inertia. Here are a few strategies that may help: Caffeine But you still have to cope with the effects when you’re awake. For most people, sleep inertia might not be problematic enough to see a doctor.
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