The trouble is, sleep cycle lengths are hard to predict. You could use a sleep calculator to help you figure out what bedtime and wake time will let you awaken at the end of the cycle. Waking up after you’ve had a chance to finish all of these cycles, meaning after you’ve completed the REM phase, should (in theory) make you feel more refreshed. This is when you have vivid dream and consolidate new memories.Įach of these cycles lasts for about 90 minutes. N3 is when you begin to sleep deeply, and your brain waves slow even more.N2 is a period of light sleep where your muscles relax, your heartbeat and breathing slow, and your eye movement stop.N1 is the transitional period when your breathing, heartbeat, and brain waves slow to usher you into sleep.Aligning sleep with your cyclesĮveryone sleeps in cycles, each of which consists of four unique phases: If possible, try to avoid having to wake up and dive right into a serious task during your body’s biological night. You’re going to have more trouble performing mentally challenging tasks right after you wake up, if you wake up when your body’s clock thinks you should be sleeping. Your body wants to sleep during the “biological night,” the time when your body’s circadian rhythm promotes sleep. According to a 2017 study, your body’s circadian rhythms have an influence on sleep inertia. Sleep schedule rearrangementĬonsider when you’re trying to sleep. It might be worth a try, but more research is necessary. Light exposureĪ 2016 review of studies suggests that getting a glimpse of the sunrise might help you speed up the process of feeling fully alert after waking.Įxposure to dawn light - even artificial dawn light with a light box - may help you feel more alert and better prepared to perform certain tasks. And if you do shift work, you may need to also consider the time of day and your prior sleep situation. Researchers caution that this kind of short nap is really only effective if you’re not already sleep deprived. But the timing of the nap is very important, according to a 2017 analysis.Ī short nap, ideally between 10 to 20 minutes in the afternoon, can help counteract your sleepiness. Strategic nappingĪ nap may be just the ticket to help you avoid sleep inertia. The study had only 5 participants, though, and the gum took 15 to 25 minutes to take effect. You could consider popping in a stick of caffeinated gum.Ī 2018 study found that caffeinated gum helped night shift workers combat the effects of sleep inertia after a nap. 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. If you’ve ever blearily reached for a cup of coffee upon waking, you may be on the right track.Ĭaffeine can help you shake off some of the effects of sleep inertia. Here are a few strategies that may help: Caffeine But you still have to cope with the effects when you’re awake. I’ve never felt so defeated in my life.For most people, sleep inertia might not be problematic enough to see a doctor. “Resting my eyes” is always a great idea in the moment…Ģ3. Tim Gunn would be proud of how well I make it work.Ģ2. Somehow knowing how long I’ll seep for prepares me for how tired I’ll be.Ģ1. I should have all of my arguments just as I’m trying to fall asleep.Ģ0. What really happens to time when I’m asleep?ġ9. I swear I develop supersonic hearing only while laying in bed.ġ5. When panic and doubt take over your sleep time.ġ2. I’d rather not put “nap” and “waste of time” in the same sentence…Ħ. Do you ever make plans just becasue the feeling of cancelling is too good?ĥ. Everyone else is just going to have to deal.ģ. When you’re used to running on empty, having energy during the day is very confusing.Ģ. Whether it’s for daylight savings or just normal life, the struggle is real. We can relate a little too well to these memes about not enough sleep.

Going to bed early fumy