{"id":67737,"date":"2023-04-05T03:42:58","date_gmt":"2023-04-05T07:42:58","guid":{"rendered":"https:\/\/world.edu\/?p=67737"},"modified":"2023-04-05T03:42:58","modified_gmt":"2023-04-05T07:42:58","slug":"today-i-cant-get-up-what-is-sleep-inertia","status":"publish","type":"post","link":"https:\/\/world.edu\/today-i-cant-get-up-what-is-sleep-inertia\/","title":{"rendered":"Today I can’t get up: what is sleep inertia?"},"content":{"rendered":"

\"\"<\/span><\/p>\n

Surely the phrase “I can’t get up today” has crossed your mind at some point just when the alarm clock starts to go off,\u00a0<\/span>as the song by Mecano said<\/span><\/a>\u00a0, the mythical Spanish pop group from the 80s. But the alarm clock is one of those machines that we have inevitably become accustomed to obeying.<\/span><\/p>\n

And yes, we get up, but for a while we are drowsy, disoriented and our cognitive performance, let’s say, is quite reduced.\u00a0The physiologist Nathaniel Kleitman already said it\u00a0<\/span>in 1939<\/span><\/a>\u00a0: one is not at his best when he just got up, regardless of what time it is.<\/span><\/p>\n

This common phenomenon is known in the scientific literature as\u00a0<\/span>sleep inertia<\/span><\/a>\u00a0, and it has come to be considered a third process in sleep regulation.<\/span><\/p>\n

The\u00a0<\/span>two processes that have traditionally been in charge of regulating when we will have a greater probability of sleeping<\/span><\/a>\u00a0are circadian and homeostatic.\u00a0The first would be like a clock that marks the most appropriate time to start the break;\u00a0and the second, a kind of hourglass (or the compound called\u00a0<\/span>adenosine<\/span><\/a>\u00a0) that measures how many hours we have been awake.<\/span><\/p>\n

For our sleep to appear without difficulty, both processes must engage in a sort of coordinated dance, in such a way that the most appropriate time to sleep also coincides with the moment when the adenosine accumulated during wakefulness is optimal.<\/span><\/p>\n

Well, there are those who have considered sleep inertia as\u00a0<\/span>a third process in this regulation<\/span><\/a>\u00a0.\u00a0It would act just after waking up in the morning, counteracting the low probability of sleep that would mark the homeostatic process and the high probability of wakefulness that the circadian process would indicate.<\/span><\/p>\n

What happens in that half hour after we wake up<\/strong><\/h4>\n

Although the process of waking up has been studied less than that of falling asleep, the truth is that some data on neural activity show that the brain remains in a state more similar to sleep\u00a0<\/span>when we have just opened our eyes than before we began to sleep. sleep<\/span><\/a>\u00a0.\u00a0In addition, it is also known that\u00a0<\/span>cerebral blood flow is slower<\/span><\/a>\u00a0in the transition from sleep to wakefulness than it was just before we entered the arms of Morpheus.<\/span><\/p>\n

So there seems to be a physiological basis for our having a hard time getting going every morning.\u00a0And evolutionarily, would it have any advantage?\u00a0We might think that, in nature, if something wakes us up, it would probably be better to be up and running in a matter of split seconds.\u00a0However, given the complexity of the neural mechanisms involved in the transition between sleep and wakefulness, one hypothesis is that sleep inertia would be a way of protecting this process by avoiding abrupt\u00a0<\/span>transitions<\/span><\/a>\u00a0.<\/span><\/p>\n

On the other hand, this inertia means that when we wake up at night, it is usually\u00a0<\/span>easy to go back to sleep<\/span><\/a>\u00a0.\u00a0Another hypothesis about the usefulness of gradual awakening would be\u00a0<\/span>to avoid dream intrusions into wakefulness<\/span><\/a>\u00a0, in the form of hallucinations, in case of waking up in the middle of REM sleep.<\/span><\/p>\n

Although it is considered normal, there are factors that can contribute to increasing this trance.\u00a0For example,\u00a0<\/span>not getting enough sleep at night<\/span><\/a>\u00a0and waking up earlier than our body needs will increase sleep inertia.\u00a0The same happens if we drag a\u00a0<\/span>chronic sleep deficit<\/span><\/a>\u00a0.<\/span><\/p>\n

The time of day or night in which the awakening occurs also influences: sleep inertia is greater when we wake up\u00a0<\/span>during our biological night<\/span><\/a>\u00a0, when the organism understands that it is still time to be sleeping.\u00a0And does the phase of sleep in which we find ourselves influence?\u00a0In this case there is some controversy: it is not clear if the inertia is greater when awakening in deeper phases or not.<\/span><\/p>\n

How does sleep inertia affect us and how can we reduce it?<\/strong><\/h4>\n

That failure to boot has an impact on different aspects of cognitive performance, but at what levels?\u00a0On the one hand, there are studies that have only found effects\u00a0<\/span>on reaction speed<\/span><\/a>\u00a0.\u00a0Others also indicate that\u00a0<\/span>the precision would be diminished<\/span><\/a>\u00a0.<\/span><\/p>\n

In any case, the execution of complex tasks that require greater attention would be the most affected by sleep inertia.\u00a0For this reason, it would be advisable to carry out activities that require memory, calculation, decision-making or psychomotor coordination after those first 30 minutes of wakefulness.<\/span><\/p>\n

As shown, a retrospective analysis of more than\u00a0<\/span>400 US Air Force accidents<\/span><\/a>\u00a0revealed that accidents associated with human error were most frequent in the first hour after awakening.\u00a0As the reader surely intuits, sleep inertia can pose a problem in the performance of emergency service workers such as\u00a0<\/span>medical personnel<\/span><\/a>\u00a0or\u00a0<\/span>firefighters<\/span><\/a>\u00a0.<\/span><\/p>\n

Although sometimes it is unavoidable, there are things we can do to make it less difficult for us to wake up.\u00a0On the one hand, we know that little sleep makes inertia greater.\u00a0We also know that if we wake up during our biological night, it will also take longer to start.\u00a0Therefore, getting enough sleep every night and doing it at the right times can reduce this inertia.\u00a0And if what we want is to reduce the inertia of the nap, the shorter it is (always less than 30 minutes), the less it will cost us to recover our performance.<\/span><\/p>\n

In the case of on-call staff, although\u00a0<\/span>bright light<\/span><\/a>\u00a0upon awakening would increase subjective alertness, no beneficial effect on objectively assessed performance has been found.\u00a0It seems that\u00a0<\/span>sound<\/span><\/a>\u00a0and\u00a0<\/span>music<\/span><\/a>\u00a0could be effective in reducing sleep inertia.<\/span><\/p>\n

Based on what we know about thermoregulation and sleep, cooling the extremities could also wake us up, although this has not been proven at this time.\u00a0And while\u00a0<\/span>physical exercise<\/span><\/a>\u00a0upon waking does seem to increase alertness, it hasn’t been shown to improve performance afterwards either.\u00a0Caffeine could work\u00a0<\/span>if we take it before a nap<\/span><\/a>\u00a0, but it is not recommended.<\/span><\/p>\n

In short: to reduce the consequences of sleep inertia on a day-to-day basis, try to get enough sleep each night.\u00a0And if they have to carry out a complex and important task, it should not be the first thing they do after the alarm goes off.<\/span><\/p>\n

Author Bio: <\/strong>Maria Angeles Bonmati Carrion is CIBERFES postdoctoral researcher and associate professor at UMU University of Murcia<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Surely the phrase “I can’t get up today” has crossed your mind at some point just when the alarm clock starts to go off,\u00a0as the song by Mecano said\u00a0, the mythical Spanish pop group from the 80s. But the alarm clock is one of those machines that we have inevitably become accustomed to obeying. And […]\n… learn more→<\/a><\/p>","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[109017],"tags":[434373],"coauthors":[11733],"class_list":["post-67737","post","type-post","status-publish","format-standard","hentry","category-health-care","tag-sleep-inertia"],"acf":[],"yoast_head":"\nToday I can't get up: what is sleep inertia? - World leading higher education information and services<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/world.edu\/today-i-cant-get-up-what-is-sleep-inertia\/\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:locale\" content=\"en_US\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:type\" content=\"article\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:title\" content=\"Today I can't get up: what is sleep inertia? - World leading higher education information and services\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:description\" content=\"Surely the phrase “I can’t get up today” has crossed your mind at some point just when the alarm clock starts to go off,\u00a0as the song by Mecano said\u00a0, the mythical Spanish pop group from the 80s. 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