How do you avoid inertia when napping?
How do you avoid inertia when napping?
Much of this research has focussed on establishing the best length and timing of sleep to minimise sleep inertia. Studies suggest that avoiding sleep periods ending during the circadian low5, 15), and keeping naps to less than 30 min4, 16, 17, 18) to avoid waking from deep sleep15) can minimise sleep inertia magnitude.
How do I stop sleeping with inertia after a nap?
Sleep inertia is a natural part of waking up, but you can limit its effects by:
- regularly getting a full night’s sleep.
- limiting naps to less than 30 minutes.
- drinking coffee or another caffeinated beverage when you get up.
Do naps actually help you catch up on sleep?
A mid-afternoon nap can increase working memory, learning, and mental acuity for a few hours. Sleeping in on the weekends8 to catch up on sleep is another common approach. Research has shown that it can take up to four days to recover from one hour of lost sleep and up to nine days to eliminate sleep debt10.
How do you know if you have sleep inertia?
Sleep inertia is the feeling of grogginess, disorientation, drowsiness, and cognitive impairment that immediately follows waking5….The most common symptoms of sleep inertia are:
- Grogginess.
- A desire to fall back asleep.
- Impaired cognitive ability.
- Impaired visual attention.
- Impaired spatial memory.
Why do I feel sick after afternoon nap?
Why do I feel worse after taking a nap? That familiar groggy feeling is called “sleep inertia,” and it means that your brain wants to keep sleeping and complete a full sleep cycle.
Why am I so groggy after a nap?
Why do I feel worse after taking a nap? That familiar groggy feeling is called “sleep inertia,” and it means that your brain wants to keep sleeping and complete a full sleep cycle. This is why experts recommend keeping naps to just 10 to 20 minutes, among other nap best practices.
Is REM sleep restful?
With enough sleep that appears to be restful, it’s likely that the light, deep, and REM ratio is exactly where it should be in young people.
How common is sleep inertia?
Statistically speaking, there is a 45% chance that a fixed-time alarm clock will wake you up from REM sleep, and a 49% chance from non-REM sleep. These are your approximate chances to have sleep inertia. And there is only a 9% chance to be awakened around the optimal moment of sleep stage transition.
Do Naps leave you with sleep inertia?
Naps can leave people with sleep inertia, especially when they last more than 10-20 minutes. While sleep inertia usually only lasts for a few minutes to a half-hour, it can be detrimental to those who must perform immediately after waking from a napping period.
Is sleep inertia impacting your work performance?
Regardless of its biological basis, sleep inertia can impact the safety and wellness of people who work long, frequently changing hours or shift work. Medical interns and residents who work rotating shifts or are on call regularly have a significant decrease in cognitive alertness 8 and performance.
How long should you take a nap to avoid insomnia?
Based on these findings and some other studies that had similar results, the researchers recommend limiting naps to 25 minutes or less to avoid going into a deep sleep. Otherwise, you would need a 90-minute window to sleep through an entire cycle in order to prevent post-nap inertia.
What is the root cause of sleep inertia?
The root cause of sleep inertia is clear. Sleep inertia is the result of sudden awakening during REM sleep. When you wake up during REM, you still have high levels of melatonin, causing sleepiness.