You may forget that you already poured your juice, or you may put your shoes in the wrong place without thinking. No matter how much sleep time we get, we wake up grumpy and groggy. DOI: ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep#2, sleephealthfoundation.org.au/news/latest-news/the-sleep-calculator-is-just-unscientific-hype.html, dovepress.com/sleep-inertia-current-insights-peer-reviewed-fulltext-article-NSS, How to Train Yourself to Wake Up on Time in the Morning, I Went to Bed at 8:30 Every Night for a Week. Benign paroxysmal positional vertigo (BPPV). Then, you wont have to get up as much during the night to use the bathroom.. By Practical Mama | This post may contain affiliate links My son is in second grade and my daughter is in preschool. Caffeine can act as a diuretic, resulting in a need to urinate more frequently. If you want to dodge groggy feelings in the morning, there are a variety of tips for waking up easier and getting better quality sleep. Certain conditions may make it more likely for you to experience sleep inertia. Most people have some occasional dizziness in the morning. REM sleep makes up about 25% of your total time asleep. Blurry vision can be harmless or serious, depending on the cause. It may also occur if you: But Dr. Honaker says its not a cause for alarm. View Source (2013). A few changes to your routine can help get rid of your morning fatigue so you can, Sometimes it may feel like you cant get out of bed, but there are things you can do. However, it can warrant a visit to a sleep specialist if it causes too much disruption in your life. While only a doctor can determine if your difficulty waking up is normal, feeling groggy in the morning can affect anyone and is usually temporary. American Chemical Society. Nature Communications, 13(1), 7116. Exercising for better sleep. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Hilditch, C. J., & McHill, A. W. (2019). In a 2020 study, people felt they were able to wake up more easily with music playing. Other symptoms of sleep apnea may include: Idiopathic hypersomnia, or sleepiness of an unknown cause, may also contribute to sleep inertia. Waking Up Is (Sometimes) Hard to Do By: Laura A. Jana, MD, FAAP & Jennifer Shu, MD, FAAP You may have heard the age-old adage "never wake a sleeping baby." Many expectant parents take this advice to heart and prepare themselves and their homes accordingly. Thanks for the feedback - we're glad you found our work instructive! People who struggle with this condition often feel stressed and overwhelmed during the day, which can cause sleep problems at night. But many experts agree that blowing past your usual wake time can hamper overall well-being. This can lead to high blood pressure, Type 2 diabetes, obesity, heart disease and stroke.3. Take some types of medications (like some antidepressants or diuretics). 1. Scientists have been investigating possible causes of sleep inertia, and theyve proposed a few ideas: Whether youre waking up from a nap or a night of sleep, the symptoms of sleep inertia are pretty much the same. Hilditch CJ, McHill AW. 2023 Healthline Media LLC. It offers details on the sleep science behind the symptoms of sleep inertia and some steps you can take to better avoid them. If mornings are difficult enough to interfere with your daytime activities, it might be time to talk to a doctor. National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. UpToDate., Retrieved January 23, 2023, from. Hilditch, C. J., Dorrian, J., & Banks, S. (2016). Centers for Disease Control and Prevention (CDC). "Sleep apnea is extremely common," Dr. Blaha says, especially among people with overweight. Policy. Sure in high school a lot of people were part of band or sports or AP classes or all of the above, but you pretty much knew what to expect school-wise. 2015;16(4):457-61. doi:10.1016/j.sleep.2014.12.016, McFarlane S, Garcia J, Verhagen D, Dyer A. 2015;7(1):118. *All health/medical information on this website has been reviewed and approved by the American Heart Association, based on scientific research and American Heart Association guidelines. As we get older, were more susceptible to medical conditions and blood pressure issues that cause morning dizziness., Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. For example, strategically taking melatonin might help Impact of sleep inertia on visual selective attention for rare targets and the influence of chronotype. Tiredness on waking can be a symptom of an underlying health condition that requires treatment. Pick a bedtime and wake-up time that you can stick with and that offer ample time for the sleep you need. By Brandon Peters, MD A sleep study can provide more insight into your sleep patterns and contributing factors. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. See how your sleep habits and environment measure up and gauge how adjusting behavior can improve sleep quality. In a person with morning depression . (2020). Can diet and exercise reverse prediabetes? Sleep deprivation can affect inflammation and our fight or flight stress hormones, such as cortisol and adrenaline. This article provides details on rapid eye movement (REM) sleep, why we need it, how to ensure we get it, and how outside factors affect it. Below is a list of some possible impacts that struggling to wake up may have on you: If a mental health condition is making it hard for you to wake up, below are some tips to help you cope: If you or a loved one are finding it challenging to wake up due to a mental health condition, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. National Library of Medicine, Biotech Information 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. It can take time to rehydrate the body, so drink more and eat well throughout the day. In fact, it can sometimes disappear within 15 minutes. Depression is a type of mood disorder characterized by a persistent feeling of sadness and a loss of interest in things a person once enjoyed. There can be a variety of reasons why you're unable to wake up in the morning and some may require more immediate medical attention than others. get out of bed. Whats the Link Between Alcohol and Sleep Apnea? DOI: Trotti LM. People should try to exercise on most days of the week to achieve good quality sleep. You can try music, too. This problem can cause blood pressure issues, which may lead to dizziness when you change positions. You may get to bed too late or you may have to wake early. It calms down as the crystals settle in another part of the ear. That's why the American Academy of Pediatrics (AAP) recommends waking your baby to feed if he sleeps more than four to five hours at a time for the first two weeks. Find more information on our content editorial process. Your doctor may also ask you about possible factors that can contribute to sleep arousal, such as: If you dont experience sleep inertia very often, or your grogginess upon waking tends to wear off pretty quickly, you probably dont need to worry about it. Some medications can cause dizziness after waking up due to their effect on blood pressure or interactions with other medications. Some of the most common reasons for insomniaeven when you're tiredinclude being under a lot of stress, having an irregular sleeping schedule or poor sleep habits, mental health issues, physical illness, medications, and sleep disorders. Your healthcare provider or a sleep specialist can diagnose a disorder. Studies have found that as many as And if you do shift work, you may need to also consider the time of day and your prior sleep situation. Dr. Honaker lists the six most common reasons why you may experience dizziness when waking up: Sleeping on your back, belly or side can affect your blood pressure first thing in the morning. Verywell Mind's content is for informational and educational purposes only. A 2018 study found that caffeinated gum helped night shift workers combat the effects of sleep inertia after a nap. People with cardiovascular issues are more susceptible to feeling dizzy and having balance problems.. American Academy of Sleep Medicine. Have certain health conditions, such as heart problems or nervous system disorders. On weekdays my alarm is set for 6:30 but it's so hard for me to get up and I usually don't roll out of bed until 7:15. Take a look at how the room temperature, bedding, light exposure, and noise level in your home may be affecting your ability to sleep well. Want to read more about all our experts in the field? Thank you, {{form.email}}, for signing up. Your mental state may even keep you in bed with nothing more than a strong desire to return to sleep. Merck Manual Professional Version., Retrieved January 23, 2023, from, Schwab, R. J. Is your morning coffee really an energy boost or just a placebo? Sleep inertia usually doesnt last that long, but some people experience a version that lasts longer, known as prolonged sleep inertia. We do not endorse non-Cleveland Clinic products or services. Keep an eye on your diet, and limit foods that may disrupt your sleep with digestive problems or boost your blood sugar late at night. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Your provider can check how your blood pressure responds to changes in position, says Dr. Honaker. 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. Last medically reviewed on January 10, 2023. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Diagnosis, Cause, and Treatment Approaches for Delayed Sleep-Wake Phase Disorder. If nighttime urination is a concern, a person should avoid drinking large amounts of liquids between dinner and bedtime.
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