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A morning routine called RISE-UP may cut down the time you spend groggy and disoriented after waking up
Pop quiz time! What is Isaac Newton’s first law of motion?
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Answer: An object at rest tends to stay at rest and an object in motion tends to stay in motion.
This principle is called inertia. It’s why we lurch forward when we slam on the brakes and long jumpers race down a runway instead of standing still at the takeoff board. We also use the word “inertia” to describe resistance or refusal to change — to transition to something new.
Well, our brains can experience inertia, too. In fact, inertia is probably one of the first experiences you have each day. Sleep disorders specialist Michelle Drerup, PsyD, explains.
Sleep inertia is the transitional state you experience when you aren’t asleep … but definitely aren’t awake yet either. Your body’s been at rest. And it’s fighting to stay that way.
Common symptoms of sleep inertia include:
Here’s an experience you’ve probably had: You wake up to your alarm, only to discover you’ve hit snooze five times already. Now, you’re running late! You don’t remember deciding to sleep in, much less traveling to your dresser to snooze your alarm, but it happened. That, gentle reader, is a classic example of sleep inertia.
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“It’s common to experience cognitive issues, like mental fogginess,” Dr. Drerup explains. “But sometimes, it’s more of a physical phenomenon — a feeling of malaise or lethargy.” Sleep inertia usually lasts anywhere from 15 to 60 minutes. If you’re badly sleep-deprived, that feeling could last even longer: That’s called sleep drunkenness.
It’s not a health concern in and of itself, but sleep inertia can be very dangerous because it can make us more accident-prone. That danger ramps up if you’re doing high-risk activities like driving, operating heavy machinery or performing surgery.
Sleep inertia isn’t a pleasant feeling, and in certain circumstances, it can pose a threat to your health and safety. But it’s not a health problem. It’s a natural phenomenon we all experience from time to time.
“I think there’s a misconception that people wake up and are ready to jump out of bed full of energy,” Dr. Drerup notes. “But that’s not the norm for the majority of us.”
So, it’s a common occurrence. But why does it happen?
According to Dr. Drerup, sleep inertia typically happens when you wake up abruptly from a deep sleep. There are four different sleep stages, which fall into two different categories: non-REM (NREM) sleep and rapid eye movement (REM) sleep. We cycle through all four stages over the course of 90 to 120 minutes:
Common causes (or contributing factors) of sleep inertia include:
Nobody necessarily wants to wake up groggy, but it can be helpful in certain situations.
“There are theories out there that sleep inertia is potentially protective,” Dr. Drerup shares. “You’re going to awaken during the night, to go to the bathroom, for example. Being able to stay in a state of semi-alertness in those moments can help you drift back off to sleep quickly.”
Again, while sleep inertia isn’t a problem, it can become problematic when you don’t have the opportunity to finish resting. Instead of trying to solve or cure sleep inertia, Dr. Drerup says that our goal should be to reduce its frequency and minimize its impact on our daily lives.
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You can start with RISE-UP.
RISE-UP is an acronym that sleep experts developed in 2018. It was part of an experiment aimed at helping people with bipolar disorder and insomnia reduce the intensity and frequency of their sleep inertia. But according to Dr. Drerup, anyone can benefit from the RISE-UP method.
Here’s how the acronym breaks down:
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The RISE-UP method is helpful, but Dr. Drerup says there are plenty of other tips for minimizing sleep inertia that are worth keeping in mind, too.
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While sleep inertia isn’t technically a medical problem, it can negatively impact your safety and quality of life. So, when is it time to see a healthcare provider about it?
Dr. Drerup recommends making an appointment with a sleep specialist if you’re finding that the feeling of sleep inertia is lingering throughout the day and interfering with your ability to function. It’s also worth the trip if you struggle with extended periods of sleep inertia, regardless of the amount or quality of sleep you’re getting.
“If you’ve made a consistent effort to implement changes like RISE-UP and it doesn't seem to be helping — or it’s making things worse — it’s time to see your provider.” Dr. Drerup recommends. “They need to figure out if an untreated health condition is causing or worsening your sleep inertia.”
Whatever your circumstances, sleep inertia is never going to disappear completely. It’s a natural phenomenon. But that doesn’t mean you have to take it lying down.
“We just have to find strategies to manage it better,” Dr. Drerup encourages. Just be sure to prioritize your sleep, your safety and the safety of others as you adjust your sleep hygiene.
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