Sleep Inertia: You Snooze, You Lose You may not have heard of the term “sleep inertia,” but you’ve probably experienced it. Sleep inertia is when you wake up feeling tired and ‘out of it’ either after not enough or poor-quality sleep. It can also happen when you snooze your alarm multiple times to only get a few minutes of extra sleep between each alarm. This state of tiredness can impact how long it takes you to become energized for the day, if at all. As a Warfighter, shift work and job-specific challenges may affect how you feel when you wake up. It’s important to have good sleep health so you can stay energized, focused and operationally ready. Common Symptoms Grogginess Disorientation Drowsiness Confusion Slowed reaction time Impaired memory Reduced attention Poor coordination What Impacts Sleep Inertia? Though anyone can experience sleep inertia, some people may be at higher risk. If you don’t get 7-9 hours of sleep per 24-hour period or you get poor-quality sleep, you are more likely to experience sleep inertia when you wake up. Individuals with sleep disorders and chronic sleep deprivation are also at heightened risk. Additionally, the time it takes to feel energized again is impacted by your sleep health. It can take from 15 minutes up to multiple hours for the feelings of sleep inertia to go away. Think about your sleep habits and if there are ways you can improve your ability to get the recommended hours of quality sleep per 24-hour period. If you believe your sleep health could improve, check out ways to improve your sleep hygiene. If you believe you may have a sleep disorder, talk to your health care team. How Do I Reduce Sleep Inertia? There are a handful of behaviors that can improve your sleep health and thereby reduce sleep inertia symptoms. Think about your current routines before and after sleeping. Evaluate where you can make positive changes to reduce any negative symptoms upon waking up. You can maximize your sleep quality by trying these strategies, as well. Remember, these are recommendations. You may not be able to achieve all these behaviors depending on your work schedule or duties. The goal is to incorporate what you can to improve your outcomes over time. Go to bed and wake up at consistent times throughout the week, including non-workdays Avoid caffeine or nicotine at least 6 hours before sleeping Limit exercise at least 2-4 hours before sleeping Sleep in a dark, quiet and comfortable environment Reduce reading and electronic use an hour before sleeping Avoid snoozing your alarm when it goes off Drink a glass of water when you wake up Expose yourself to sunlight as soon as you can when waking up, preferably outside There are many factors that impact your sleep quantity and quality. Focus on what you can control to improve your sleep health and reduce symptoms of sleep inertia. As a Warfighter, being mission ready includes prioritizing sleep and being alert on the job. What can you adjust in your sleep routine to make a positive change today? Additional ResourcesHuman Performance Resources by CHAMP - “Sleep Readiness”Warfighter Wellness - “Sleep Challenge”Warfighter Wellness - “Sleeping Well on Deployment”ReferencesCenters for Disease Control and Prevention - “Sleep Inertia”Hildich, C. J. & McHill, A. W. - “Sleep inertia: current insights”Sleep Foundation. - “Sleep Inertia: How to Combat Morning Grogginess”
