After a long day, people settle down at night with the hope of resetting for the next day. The goal is to enjoy a good night’s sleep and wake up refreshed, ready to tackle whatever the day brings. However, many find themselves waking up not feeling as rejuvenated as they hoped. If this sounds familiar, read on to understand why this happens and discover effective strategies to overcome morning grogginess.
Sleep Inertia
The heavy feeling you experience when waking up is known as sleep inertia. It’s that sensation of being overly tired and slightly disoriented. Although sleep inertia usually doesn’t last long, some people face a prolonged version. This is especially true to those with irregular sleep schedules. Because of this, sleep inertia can negatively impact crucial cognitive functions such as reaction time and decision-making.
Dr. Drerup explains that sleep inertia often occurs when you wake up abruptly from deep sleep. We cycle through four sleep stages (three non-REM stages and one REM stage) every 90 to 120 minutes.
Stages of Sleep
The four stages of sleep are:
- NREM Stage 1: This is the first and shortest stage of sleep. You’re not fully relaxed yet, so this is your lightest sleep. Typically, you transition to the next stage within seven to ten minutes.
- NREM Stage 2: During this stage, your body temperature drops, your muscles relax, and your breathing and heart rate slow down. You spend about half of your sleep time in this stage.
- NREM Stage 3: This is the deepest sleep stage. Your body temperature reaches its lowest point, and your brain produces delta waves.
- REM Sleep: The final stage of sleep, where you spend progressively more time as you stay asleep longer. Your body temperature rises, brainwaves speed up, your muscles become paralyzed, and most of your dreams occur during this stage.
Some common contributing factors of sleep inertia include:
- Waking up when you’re in NREM stage 3.
- Insufficient sleep time or not getting adequate amounts of sleep.
- Medications or substances that disrupt your sleep patterns such as benzodiazepines, alcohol, opioids, and beta-blockers.
- Working a night shift which can cause shift work sleep disorder.
How To Avoid Sleep Inertia to Wake Up Refreshed!
Although there is no scientific research directly explaining sleep inertia, you can adjust your lifestyle to improve your sleep and potentially prevent sleep inertia. Here are some practical tips:
- Choose the Right Bedding: First and foremost, select bedding materials that suit your preferences. A comfortable mattress, pillows, and blankets are essential for enhancing your sleep quality.
- Avoid Alcohol and Smoking: Additionally, excessive alcohol consumption can disrupt your sleep patterns. Smoking, on the other hand, is linked to sleep and breathing issues, so it’s best to avoid it for better sleep.
- Manage Naps: While napping can help reduce sleep inertia, it’s important to keep your naps short—under 30 minutes. This prevents naps from interfering with your ability to fall asleep at night.
- Limit Caffeine Intake: Although caffeine can boost your alertness in the morning, it’s crucial to avoid consuming it later in the day. Doing so can prevent caffeine from negatively impacting your nighttime sleep.
- Control Light Exposure: Moreover, using blackout curtains in your bedroom can help you sleep longer by blocking out excess light, which may otherwise disrupt your rest.
- Adjust Room Temperature: Ensure that your room is not too hot. A high room temperature can prevent your body from cooling down properly, making you feel more tired upon waking.
- Wake Up Gently: Instead of a jarring alarm, consider using a more soothing wake-up method. This can help reduce confusion and grogginess as you start your day.
- Consider a Sleep Supplement: Finally, if needed, a sleep supplement might aid in falling asleep and staying asleep longer. However, be sure to choose supplements with high-quality ingredients and carefully review their components to help you wake up refreshed!.
Relaxium Sleep Ingredients
Relaxium has the perfect synergistic blend of nonaddictive ingredients. The ingredients include:
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- Magnesium citrate, glycinate, oxide (100 mg) which is the go-to mineral if you want to relax muscles through the body and promote the release of mental and physical tension.
- L-Tryptophan (500 mg) is a natural way to obtain serotonin and melatonin which both promote a night of restful sleep.
- Melatonin (5 mg) is a drug-free hormone that is key to any effective Drug-Free sleep formula. With Relaxium, this melatonin is free of the contaminants often found in low-quality melatonin.
- Chamomile extract (75 mg) which delivers a nerve-soothing relaxation.
- Passionflower extract (75 mg) is an ancient anti-stress remedy that helps to combat everyday stress by regulating neurotransmitters in the brain that control mood and sleep.
- Gamma Amino Butyric Acid (GABA) (100 mg) is a neurotransmitter that relieves stress, relaxes the body, and helps you get good sleep. As an added benefit, GABA appears to help keep cortisol at a lower level which is great for weight conscious.
Try Relaxium Sleep
Relaxium Sleep combines several sleep-enhancing ingredients, including melatonin, to tackle the complex nature of sleep disturbances and help you wake up refreshed. Melatonin is a key component in promoting restful sleep; however, Relaxium Sleep goes beyond just melatonin. By incorporating a variety of sleep-supportive ingredients, it boosts effectiveness and versatility.
This comprehensive approach recognizes that sleep issues vary from person to person. Therefore, Relaxium Sleep addresses different needs by offering multiple solutions, ensuring that each individual can find the support they require for better sleep.
Relaxium offers a number of safe and effective supplements that aid in the categories of sleep, calm, focus, and immunity. Created by Clinical Neurologist, Dr. Eric Ciliberti, TryRelaxium.com offers a 30-day Money Back Guarantee trial of Relaxium Sleep to allow our users to truly experience its effects. To try the product today visit our website for more information.
To restful and healthy days ahead.
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
Sleep Inertia: Symptoms, Causes, Treatments, and More (healthline.com)
Sleep Inertia: How to Combat Morning Grogginess (sleepfoundation.org)