A 2018 study found that caffeinated gum helped night shift workers combat the effects of sleep inertia after a nap. The study had only 5 participants, though, and the gum took 15 to 25 minutes to take effect. Strategic napping For most people, sleep inertia might not be problematic enough to see a doctor. But you still have to cope with the effects when you’re awake. 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.

N1 is the transitional period when your breathing, heartbeat, and brain waves slow to usher you into sleep. Aside from sleep hygiene, several lifestyle and dietary factors can impact sleep and cause a person to wake up tired. These include:If nighttime urination is a concern, a person should avoid drinking large amounts of liquids between dinner and bedtime. Managing digestive issues

If essential medications contain caffeine, a person should talk with a doctor about the best time to take them. Avoiding alcohol in the evenings The trouble is, sleep cycle lengths are hard to predict. And if you get up to use the bathroom at night, it can throw your whole timing off. 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. 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:Researchers suggest that consuming caffeine can be more useful at certain times than others, because it can disrupt your ability to sleep during your regular sleep time. Exposure to dawn light — even artificial dawn light with a light box — may help you feel more alert and better prepared to perform certain tasks. 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: Centofanti SA, et al. (2018). The effectiveness Of caffeine gum in reducing sleep inertia following a 30 min nighttime nap opportunity: Preliminary results. DOI: Trotti LM. (2017). Waking up is the hardest thing I do all day: Sleep inertia and sleep drunkenness. DOI:

Nighttime digestive issues can prevent a person from getting to sleep. They may also interrupt a person’s sleep. Avoid drinking anything containing alcohol before bedtime. Though a glass of wine might make you feel sleepy, alcohol can disrupt your sleep, research finds, especially the REM sleep that’s important to memory.

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There are several possible causes of tiredness on waking. They range from lifestyle factors to medical conditions, and some are listed below. Sleep inertia