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Each of these cycles lasts for about 90 minutes. 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. N2 is a period of light sleep where your muscles relax, your heartbeat and breathing slow, and your eye movement stop. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Nighttime digestive issues can prevent a person from getting to sleep. They may also interrupt a person’s sleep.

Stutz, J., et al. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. The cause of sleep inertia is not entirely understood. The same report indicates that the prefrontal cortex can take longer than other areas of the brain to become fully active after waking. (The prefrontal cortex is the part of the brain involved in decision making and self-control.) This may contribute to sleep inertia. Sleep hygiene practices You could possibly try other countermeasures, like washing your face when you wake up or blasting cold air to perk you up. Not getting enough exercise: Getting regular exercise can help promote restful sleep. However, people should avoid strenuous exercise close to bedtime, as this may increase alertness and delay sleep. Sleep inertia refers to the cognitive and sensory-motor impairments that take place immediately when waking up. It occurs when a person wakes suddenly from a deep sleep. They may experience:

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Poor sleep hygiene can result in poor quality sleep. Examples of poor sleep hygiene practices include: establishing a regular bedtime routine, which may include taking a warm bath, drinking an herbal tea, or reading

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. A short nap, ideally between 10 to 20 minutes in the afternoon, can help counteract your sleepiness. It is good to avoid caffeine and other stimulants close to bedtime and limit caffeine intake during the day. Caffeine can act as a diuretic, resulting in a need to urinate more frequently. Consider when you’re trying to sleep. According to a 2017 study, your body’s circadian rhythms have an influence on sleep inertia. A 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.N1 is the transitional period when your breathing, heartbeat, and brain waves slow to usher you into sleep. People can try the following tips to help alleviate tiredness when waking up: Limiting caffeine intake Aside from sleep hygiene, several lifestyle and dietary factors can impact sleep and cause a person to wake up tired. These include:

There are two main types of diabetes: type 1 and type 2. Both can cause feelings of excessive tiredness. They may also cause the following symptoms: Caffeine can help you shake off some of the effects of sleep inertia. However, you do have to be careful. So even with a calculator, it may be hard to get in sync with your sleep cycle and wake up at just the right time. Other strategies There are several possible causes of tiredness on waking. They range from lifestyle factors to medical conditions, and some are listed below. Sleep inertia

If nighttime urination is a concern, a person should avoid drinking large amounts of liquids between dinner and bedtime. Managing digestive issues However, they should avoid performing strenuous exercise immediately before bedtime. While research on the effects of evening exercise on sleep is mixed, studies indicate that exercising within an hour before bedtime may make it take longer to fall asleep. Whether you regularly experience sleep inertia or not, embracing good sleep hygiene is always a good idea. It can help you get the amount of rest you need to function well and feel good. Having caffeine before bed: Caffeine can stimulate a person’s central nervous system. As a result, those who eat chocolate or drink caffeinated drinks close to bedtime may have difficulty falling asleep. People should try to avoid foods and beverages that can cause heartburn and other digestive issues. Exercising regularly