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. For most people, sleep inertia might not be problematic enough to see a doctor.
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