What Is Sleep Inertia, And How Can You Reduce Its Impact?

The National Institute for Occupational Safety and Health (NIOSH) defines sleep inertia as “a temporary disorientation and decline in performance and/or mood after awakening from sleep.” This phenomenon can lead people to feel groggy even after a full night’s sleep of seven or eight hours. While sleep inertia in some may not be problematic, it can be dangerous for those who need to perform critical tasks soon after waking. Below, we’ll explore the phenomenon of sleep inertia and ways that people may be able to mitigate its effects on their daily lives.  

Sleep inertia, the brain, and circadian rhythm

Research suggests that a person’s circadian rhythm, or wake-sleep cycle, can affect sleep inertia. The circadian rhythm is related to the body’s main biological clock, called the suprachiasmatic nucleus, which is located in the brain’s hypothalamus. 

Sleep apnea, sleep disorders, and sleep inertia 

Sleep apnea is a disorder that leads people to briefly stop breathing several times throughout the night. Obstructive sleep apnea, for example, causes the throat muscles to collapse and block the flow of air into the lungs. This effect can make people wake up numerous times throughout the night, which may make them feel excessive daytime sleepiness the next day. Those who have disrupted sleep from this or other sleep disorders may have altered sleep phases, which may induce additional sleep inertia when they wake up. 

How sleep inertia can affect shift workers

People who work night shifts or rotating shifts may experience sleep inertia more strongly, since working different shifts can disrupt circadian rhythm and increase one’s risk of sleep disturbances. According to one study, sleep inertia after a one-hour nap was longer in people who worked night shifts. Researchers theorize that the longer period of sleep inertia was likely due to the participants’ strong need to sleep, and the long nap encouraging their brains to enter deep phases of sleep. 

Possible effects of working while experiencing sleep inertia

Sleep inertia can affect balance, coordination, motor skills, memory reaction time, and decision-making skills. While it often dissipates in 30 to 60 minutes, it may last longer in people who have prior sleep deprivation, which is not uncommon in night shift workers. Night shift workers experiencing sleep inertia can be dangerous if they need to perform critical tasks. For example, if an on-call healthcare provider is awakened to perform a procedure, sleep inertia may affect their concentration.

Ways to minimize symptoms of sleep inertia

While sleep inertia may not be completely avoidable, there are some strategies that may potentially reduce its duration or impact. The following are just a few tips to help reduce sleep inertia symptoms:

• Improve sleep hygiene. Sleeping soundly through the night could help reduce sleep inertia in the morning. Sleep hygiene practices may help with this. Examples can include avoiding alcohol before bed, avoiding screen time for two hours before bed, and ensuring a cool temperature in the bedroom, as a lower core body temperature may be conducive to sleep. 
• Don’t hit the snooze button on your alarm. If you hit the snooze button upon waking, you may fall back asleep, possibly waking up later with an altered sleep-wake cycle. 
• Shower in the morning. Some people may be able to reduce sleep inertia by taking a shower in the morning. A cool shower may be especially helpful, as it might help improve circulation and activate the sympathetic nervous system. Alternatively, splashing cool water on one’s face may also help. 
• Engage in physical activity within the first hour after waking up. Exercise—even gentle movement like walking or yoga—in the 60 minutes after you wake up may reduce the length of sleep inertia. 
• Get some exposure to sunlight. Even if you can’t go outside, you may find it helpful to get some sunlight by sitting near a window as you eat your breakfast, for example. 
• Use caffeine, within reason. One study suggests that 100 mg caffeine reduced the duration of sleep inertia in participants and allowed for faster recovery of reaction time compared to participants who took a placebo. If you don’t normally have caffeine, you might consult with your doctor or a sleep medicine specialist before taking it for sleep inertia-related challenges. 

How mental health support may help with sleep problems

People experiencing negative sleep inertia effects or other sleep problems may benefit from speaking with a licensed mental health professional. Therapy may be able to help reduce stress, which can often affect sleep quality and quantity. A therapist might also identify any mental health conditions that could be affecting sleep. Plus, “the most effective non-pharmacological treatment for insomnia” is a specific type of cognitive behavioral therapy, so those living with this condition might find relief through this modality.

How online therapy can be more convenient for those with sleep challenges

Some people who experience negative effects of sleep inertia, such as shift workers, might sleep during the day, which can make attending traditional in-office therapy difficult. In such cases, an individual may benefit from speaking with a licensed therapist online instead. With BetterHelp, people with a variety of different sleep cycles can speak with a therapist at times that suit their schedule. They can communicate with a therapist remotely via audio, video, or live chat from the comfort of home.

In addition to offering convenient scheduling, research has indicated that online therapy can often be effective for treating a number of mental health conditions. For example, one study suggests that online cognitive behavioral therapy can be effective for addressing symptoms of depression, adjustment disorder, and substance use disorder, among other conditions that may co-occur with sleep disturbances. 

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