Difficulties waking up in the morning may be related to what is called "sleep inertia," a phenomenon in which the brain needs extra time to transition from a state of sleep to wakefulness.
This was stated by sleep doctor Mikhail Poluektov, head of the sleep medicine department at the Sechenov University Clinical Hospital in Russia.
In an interview with the Russian news agency Life.ru, the expert explained that "sleep inertia" is a scientific term referring to the phenomenon where waking up from certain sleep stages takes longer than others. If a person wakes up during the first or second stage of sleep, they can usually recover relatively easily. However, if they wake up during the third stage, the deepest stage of sleep, they may experience sleep inertia.
This condition may be particularly common in children whose parents try to wake them after only an hour or two of sleep. It can also occur in adults, for example, after a prolonged period of sleep deprivation, when the body attempts to compensate for the lack of rest by increasing the duration of deep sleep.
The speed of waking up is also affected by the rapid eye movement (REM) stage, during which dreams occur. In this stage, brain activity is close to that of wakefulness, making the transition to wakefulness faster. At the same time, external sounds or light may become intertwined with the dream content, preventing the person from realizing they are actually waking up.
Another important factor is sleep duration. On average, an adult needs seven to nine hours of sleep. After four hours of sleep, there is what is called "sleep pressure," which makes it difficult to quickly transition to daily activities.
Caffeine can temporarily reduce drowsiness by blocking receptors associated with sleep-wake cycles. However, its effects are not immediate, taking about 15 minutes.
In autumn, shorter daylight hours may affect how you feel upon waking. However, seasonal changes in your internal biological clock are relatively small. In everyday life, your psychological state may have a stronger influence on how you feel in the morning.
"In the summer we are always more active and cheerful than we are in the autumn and winter," said Poluektov. "This factor is more important than minor changes in the functioning of the internal biological clock."
To wake up more easily, a sleep doctor recommends setting up a pleasant morning stimulus beforehand, such as having a favorite drink or engaging in an enjoyable activity. According to the expert, positive motivation plays a key role in this.
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