Why do I feel so groggy when I wake up in the morning?

Chances are, your morning grogginess is just sleep inertia, which is a normal part of the waking process. Your brain typically doesn’t instantly wake up after sleeping. It transitions gradually to a wakeful state. During this transition period, you may feel groggy or disoriented.

Does coffee help with sleep inertia?

Caffeine has been shown to help counteract sleep inertia, so your morning coffee really can help to get you going in the morning. Just make sure you’re not overdoing it or using it as a substitute for a proper night’s sleep.

How do you get rid of daytime grogginess?

12 Tips to Avoid Daytime Sleepiness

1. Get adequate nighttime sleep.
2. Keep distractions out of bed.
3. Set a consistent wake-up time.
4. Gradually move to an earlier bedtime.
5. Set consistent, healthy mealtimes.
6. Exercise.
7. De-clutter your schedule.
8. Don’t go to bed until you’re sleepy.

How can I increase my inertia of sleep?

Treatments

1. Napping: Sleeping for a short period of time during a break at work may help you reduce sleep inertia.
2. Caffeine Intake: Reaching for a cup of coffee or energy drink may help you feel more awake in the morning.

How do you break sleep inertia?

How do you avoid inertia when napping?

Much of this research has focussed on establishing the best length and timing of sleep to minimise sleep inertia. Studies suggest that avoiding sleep periods ending during the circadian low5, 15), and keeping naps to less than 30 min4, 16, 17, 18) to avoid waking from deep sleep15) can minimise sleep inertia magnitude.

How do you snap out of sleep inertia?

Here are a few strategies that may help:

1. Caffeine. You’ve probably already thought of this.
2. Strategic napping. A nap may be just the ticket to help you avoid sleep inertia.
3. Light exposure.
4. Sleep schedule rearrangement.
5. Aligning sleep with your cycles.
6. Other strategies.

How do I reduce sleep inertia?

How do you treat excessive daytime sleepiness naturally?

How to Stay Awake Naturally

1. Get Up and Move Around to Feel Awake.
2. Take a Nap to Take the Edge Off Sleepiness.
3. Give Your Eyes a Break to Avoid Fatigue.
4. Eat a Healthy Snack to Boost Energy.
5. Start a Conversation to Wake Up Your Mind.
6. Turn Up the Lights to Ease Fatigue.
7. Take a Breather to Feel Alert.

How do you beat afternoon drowsiness?

Before you reach for that candy bar, try a few of the following ideas for dealing with afternoon sleepiness.

1. Get Bright Light.
2. Eat Wisely.
3. Drink Fluids.
4. Take a Quick Break.
5. Get Active.
6. Get Outside.
7. Listen to Music.
8. Use Aromatherapy.

How can I get rid of sleep inertia?

Research shows that meditation improves focus and cognition, which makes it the perfect solution for sleep inertia. If getting out of bed is an issue, Swanson suggests just sitting up in bed and making this the very first thing you do when you wake up. Meditating for just 10 minutes each morning can do the trick.

How to avoid feeling groggy in the morning?

Therefore, to avoid feeling groggy in the morning be careful not to oversleep. Going to bed and waking up at the same time every day reduces the impact of sleep inertia. Avoid Caffeine and Alcohol Before Bed: Caffeine and alcohol are known to block the neurotransmitters responsible for melatonin production.

Is coffee good for sleep inertia?

It may come as no surprise but Reed says that a cup of coffee in the morning can help to shake off morning grogginess and reduce the duration of sleep inertia. In fact, a 2016 study published in the journal Industrial Health found that caffeine is one of the best options for counteracting sleep inertia.

Do you feel sleep inertia in the morning?

If you’re someone who always wakes up feeling tired and groggy in the morning, you may be feeling the effects of sleep inertia. The good news is, overcoming sleep inertia is pretty easy. According to experts, it’s all about making slight adjustments to your bedtime and morning routine.