Sleep inertia: 8 tips for anyone who finds it hard to wake up
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
That groggy feeling you get when you wake up is called sleep inertia. We explore causes, symptoms, and 8 practical strategies to help you wake up more easily.
Ever wake up feeling even more tired than when you hit the hay? We've all been there. The alarm goes off, and you open your eyes to feeling sluggish, disoriented and grumpy. Waking up can be rough — and there’s a name for that type of grogginess: sleep inertia.
Sleep inertia can feel a bit like a mild hangover, where you feel disoriented and out of sorts. It’s a normal part of the waking process and happens to virtually everyone, whether they’re early risers or night owls.
We’ve got some science-backed techniques up our sleeves to help you conquer morning fatigue, so you can transform from zombie mode to a ready-to-seize-the-day mentality more smoothly.
What is sleep inertia?
Sleep inertia is a temporary disorientation and decline in performance and/or mood after awakening from sleep.
People can show slower reaction time, poorer short-term memory, and slower speed of thinking, reasoning, remembering, and learning.
The National Institute for Occupational Safety and Health (NIOSH)
Sleep inertia might feel like fatigue, but it’s a distinct experience that’s specific to waking up, since performance and mood are impaired too. Like driving with the parking brake on, you can still move, but it requires more effort.
Sleep inertia typically occurs right after you wake up from a short nap but it can also happen when you wake up from a full night's sleep.
The duration of sleep inertia varies by person and sleep stage, lasting minutes to over an hour. In some cases, you might feel its effects for up to two to four hours. The intensity of sleep inertia symptoms usually decreases during this period, so you’ll gradually transition to full alertness.
Common symptoms of sleep inertia
Sleep inertia drags you down with an array of symptoms, including:
Drowsiness: One of the most immediate and noticeable symptoms of sleep inertia is drowsiness. This drowsiness can make it challenging to get out of bed and start your day, impacting your mood and productivity. When it comes to those of us who perform life-saving work, this could be dangerous.
Impaired cognitive function: Sleep inertia can significantly affect your cognitive functions. You might experience difficulty focusing, slower reaction times, and reduced memory and decision-making skills.
Disorientation: Upon waking, you might feel disoriented or confused. It’s not uncommon to not know where you are, what time it is, or what you need to do. This is a temporary state, but it can be distressing, particularly if you need to start your day immediately.
Physical fatigue: Sleep inertia isn't just mental, it’s physical too. Your whole body can feel heavy and sluggish. This physical fatigue can feel like you're fighting against your body to get out of bed and get moving.
Lack of motivation: When experiencing sleep inertia, you might feel a lack of excitement or motivation. Tasks that normally wouldn't bother you can feel like monumental challenges.
Any of these symptoms can make waking up an unpleasant experience. But knowing what to look for allows you to recognize sleep inertia and distinguish it from morning sleepiness.
6 reasons why you might be feeling groggy
Some common causes of sleep inertia include:
1. Sleep stage disruption: Your alarm (rudely) going off in the middle of a deep sleep phase can make you feel dazed and confused. Especially if you’re not getting adequate sleep.
2. Sleep deprivation: Constantly missing out on quality sleep is like running on an empty tank—sooner or later, it shows up as morning grogginess.
💙 If you’re struggling to get to bed, try sleep-centered practices like Unwind into Sleep with Chibs Okereke.
3. Circadian rhythm misalignment: Our bodies have a natural sleep-wake cycle. If you're out of sync (like staying up too late, working irregular schedules or dealing with jet lag), your mornings can feel extra rough.
4. Individual variations: Just like some people love pineapple on pizza (and others can't stand it), how we wake up varies from person to person. Genetics and age can influence our wake-up mood.
5. Environmental factors: That streetlight shining directly into your room. Or the noise from the early morning traffic. Sometimes, it’s the outside world that's disrupting our peaceful slumber.
💙 White noise, pink noise, green noise and Brownian noise can help reduce disruptive sounds so you’ll sleep better.
6. Sudden temperature changes: Whether you're bundled up in too many blankets or the AC's cranked up too high, sudden temperature fluctuations can jolt you awake, leaving you feeling disoriented.
Tackling these culprits can make your mornings feel less like an uphill battle, but if you do experience sleep inertia, there are some mindful ways to handle it so you can rise and shine.
8 tips to overcome sleep inertia
Many of us reach for a coffee in the morning to help with sleep inertia. While this can be a good option, it’s a temporary fix and too much caffeine can affect sleep even more poorly in the long run.
Here are some non-caffeine-related strategies to improve your morning alertness:
1. Try a gradual wake up
Wake up gradually with sunrise alarms that slowly increase brightness, giving your body time to transition from sleep.
2. Incorporate physical activity
Get moving right away. Even light stretches and yoga poses that you can practice while you’re still in bed can get your blood pumping to shake off drowsiness.
💙 Start your morning out with the Daily Move with Mel Mah.
3. Get exposure to natural light
Expose yourself to natural light immediately by opening curtains or going outside. This helps reset your circadian rhythms. If opening the curtains feels too harsh try opening them slowly allowing your eyes and body some time to adjust.
4. Hydrate
Wake up your body with a glass of water, to help kickstart your digestion and metabolism. The body obviously isn’t able to consume any water while you sleep, so replenishing your stores in the morning is important and can help you feel more alert.
5. Avoid snoozing
While hitting the snooze button and grabbing a few more minutes of sleep is tempting, this can exacerbate sleep inertia. Snoozing leads to fragmented, poor-quality sleep and can make you feel even more groggy. Resist temptation and get up when your alarm first goes off.
💙 Rather than hitting snooze on your alarm, why not hit play on a daily mindfulness practice like the Daily Jay?
6. Take a power nap
Take strategic power naps of 20-30 minutes during the daytime (or nighttime, if you work shifts). Avoid sleeping longer, or you'll enter deep sleep and feel groggy afterward.
💙 This 20 minute guided meditation is perfect to pair with a power nap.
7. Establish a regular sleep schedule
Stick to a consistent sleep schedule, even on weekends. Regularity helps your body clock and sleep/wake transitions.
💙 Preparing for sleep with a mindfulness practice can help you unwind. Unwind the Mind and Body is one of our favorites.
If sleep inertia continues to be a significant issue that impacts your daily life, it might be worth seeking professional help. Sleep disorders or underlying health conditions could exacerbate your sleep inertia, and a healthcare provider could provide targeted treatment.
8. Try to wake up mindfully
Before jumping out of bed, spend a few moments focusing on your breathing, stretching your body, and mentally preparing for the day. This can help transition your mind and body into awake mode. Here are a few suggestions for a mindful awakening:
Mindfulness meditation
Start the day with meditation by focusing wholly on your breath, releasing racing thoughts. This enhances mental acuity to cut through grogginess.
💙 A guided practice can help you start your day! Try Morning Wake Up.
Deep relaxation exercises
Next, try deep breathing or progressive muscle relaxation while still in bed. These instill calm and ease the transition to wakefulness.
💙 Check out Breathe Into Relaxation with Jay Shetty.
Guided imagery
Visualize a peaceful, vibrant scene upon waking. Visualization meditations create uplifting imagery that propels you into a state of gentle alertness.
💙 Try a nurturing meditation such as A Heart Less Heavy with Tamara Levitt.
Exploring Calm
The Calm app provides guided meditations, breathing exercises, and Sleep Stories to improve sleep quality and mindful waking. Its resources can help you override morning inertia and start your day with focus.
The rituals you implement upon waking set the tone for your whole day. With regular practice of these mindful techniques (and the 8 tips above), you can reprogram your mornings from muddled to motivated. That way, you can set a positive and productive tone, not just for the start of the day, but for the hours that follow.
Sleep inertia FAQs
What triggers sleep inertia?
The main triggers for sleep inertia include waking abruptly, especially from deep sleep, sleep deprivation, irregular sleep schedules, natural sleep needs, and environmental factors. These disrupt the sleep cycle.
How do I overcome sleep inertia?
Sleep inertia is a common, natural occurrence that most people experience. It's unlikely you'll banish it completely; instead, the key is managing it effectively so it doesn't ruin your morning. Some tips include gradually waking up, moving, exposing yourself to light, staying hydrated, avoiding snoozing, and taking power naps instead of long naps.
Is sleep inertia a bad thing?
While sleep inertia is not inherently bad, it can interfere with performance and alertness in tasks performed shortly after waking. If sleep inertia severely impacts your ability to function in the morning or lasts extended periods, it might indicate an underlying sleep disorder or problem. In such cases, it's advisable to seek help from your doctor.
How long does it take to recover from sleep inertia?
The duration of sleep inertia varies from person to person. Typically, the symptoms of sleep inertia dissipate within 15 to 30 minutes of waking. However, in some cases, the groggy feeling can last for up to an hour or even longer.
Factors that can impact the duration of sleep inertia include the depth of sleep at the time of waking, the individual's sleep schedule, and overall sleep health. Regular and quality sleep can help reduce the impact and duration of sleep inertia.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
