Is Sleep Inertia Ruining Your Morning?

Do you find your mood most mornings is low? Are you often angry or irritable immediately upon waking? If the whole process of leaving sleep behind and getting out of bed leaves you unexplainably dazed and fatigued, you might be suffering from sleep inertia.

Sleep inertia is a physiological state experienced immediately after waking. Characterised by bad mood, grogginess and disorientation, it lasts anywhere from 15 minutes to several hours and can ruin your morning, not to mention the mood of those unfortunate people around you.

Why does sleep inertia happen? Scientists believe it is a result of the natural sleep cycle being abruptly interrupted. When woken suddenly in the middle of the REM cycle, the brain uses inertia as a protective measure to save energy and keep the body in that sleepy state.

Sleep inertia is inconvenient at best and dangerous at worst. It can result in impaired cognitive function, reduced visual attention, diminished decision making and may lead to drowsy driving which experts believe may be a factor in up to 20% of all road traffic accidents.

Shift workers, medics and front line staff are particularly affected by sleep inertia. Low productivity and poor performance can mar the morning and become an occupational hazard. Care workers, military personnel and other important jobs may be disproportionately susceptible.

There are ways to ward off sleep inertia. Avoid alcohol before bedtime, stick to a sleep schedule and maintain a regular routine. Keep electronic devices out of the bedroom to allow your brain time to adjust to the fading light of the day. Reading before bed may help relaxation.

Have a history of oversleeping? Traditional alarm clocks seem to make sleep inertia worse. The loud, jarring effect of bells or sirens, set to go off at the same time each day regardless of your sleep cycle, and the burst of adrenaline can definitely start the day the wrong way.

Opt for a smart alarm clock app instead. These apps understand your cycle and know when your light is sleep and non REM. Waking gently and peacefully reduces the impact of sleep inertia. When possible, allow natural light from the sunrise to rouse you from your slumber.

But even those sound tips don’t guarantee a good morning mood.

If you find yourself suffering from sleep inertia, splash your drowsy face with cold water. Try light exercise like yoga, spend time reading or journaling and use caffeine to temporarily boost your energy levels.

And next time someone suggests you ‘got out of the wrong side of the bed’, you can tell them it’s a real phenomenon called sleep inertia, it is a fairly common occurrence, and as long as you're not operating heavy machinery, you'll be fine in a few minutes.

Pass the coffee pot!