Waking Up Can Be Hard: Understanding Sleep Inertia and Easing Into the Day
Waking up sounds like it should be simple. You just open your eyes and start the day, right? But for many people, especially those with specific sleep patterns, health conditions or a demanding schedule, waking up can feel like climbing a mountain before breakfast. That groggy, heavy-headed, can’t-think-straight feeling? That’s sleep inertia.
"Sleep inertia, which is a temporary state of grogginess and disorientation that occurs immediately after waking up, making it hard to transition from sleep to full alertness.” Sleep Foundation
Image from Canva, by towfiqu barbhuiya
You may also be interested in some of my other blogs on sleep like ‘The Need for Co-regulation Doesn’t Stop at Night‘, ‘Going to Bed for Any Other Reason than Sleep: Taking the Pressure Off‘ and 'The Power of a Tiny Nap'
It’s a Huge Transition
We don't tend to think about it but our bodies have just gone from a state of near paralysis, low heart rate and deep rest to needing to be alert, responsive and active. That’s a HUGE shift! Sleep inertia is your brain still in transition. Your brain is still booting up. And different functions like thinking, memory and alertness may not come online all at once.
Why Can Waking Up Be So Hard?
There are a number of reasons why waking up can feels extra tough:
Not enough sleep: There’s no one-size-fits-all number when it comes to how much sleep a person needs. Everyone’s body and brain have different requirements. If you regularly wake up feeling groggy, it might be a sign that you haven’t had enough rest for your brain to fully recover and reset.
Not enough deep sleep: Deep sleep is when our bodies work to repair tissues, rebuild muscles and strengthen the immune system. When we don't get enough deep sleep, we often wake up feeling tired.
Circadian rhythm differences: Night owls or those with delayed sleep phase (DSP, naturally go to bed later and need to get up later in the day) may struggle with early mornings especially.
Health conditions: Chronic fatigue, sleep apnea and other medical issues can affect sleep quality.
Mood disorders: Depression and anxiety can impact sleep and how you feel on waking.
What can we do to help?
There’s no one-size-fits-all solution, but a combination of strategies can support a gentler start to your day:
Please note that those with circadian (also known as the body clock) rhythm differences, typical sleep hygiene supports may not work for falling asleep earlier and waking up earlier. Many with delayed sleep phase (DSP) report that they needed professional support or make lifestyle changes to accommodate going to bed late and waking up later in the day.
Light exposure - Use a light box or step into natural sunlight as soon as possible.
Movement - Gentle stretching, walking, or even just sitting upright can help signal wakefulness.
Address underlying conditions - Treating sleep disorders or managing mood-related conditions can support your morning wake ups.
Have something to look forward to - A favourite breakfast, a short game, or music you love can ease the transition.
Low-demand time - Build in buffer time before needing to jump into getting ready for the day if you can.
Food and fluids - Eating something light and hydrating, or a morning coffee, can stimulate alertness (caffeine works by blocking adenosine, a sleep chemical).
Engage your senses - Splash water on your face, use energising scents (like citrus or mint), or change into fresh clothes.
Use music - A favourite playlist can shift your mood and help your brain transition.
Final Thoughts
Waking up can be hard. Sleep inertia is a real, biological process. By understanding what’s going on and making space for a more supportive start, you might find some ideas to support yourself through it.
Thank you for reading,
Laura Hellfeld
RN, MSN, PHN, CNL
Sign up to my Newsletter Here
Connect with me on social media
BlueSky, LinkedIn, Instagram and Facebook
Disclaimer: The information shared in this blog is for informational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Please consult a licensed healthcare provider for personalised support and care tailored to your specific needs.
References and Resources
Gabby’s Glimmers: An Affirming Story of an Autistic Child and their Favourite Food
Sleep Misfits: The reality of Delayed Sleep Phase Syndrome & Non-24, Book Compiled by Sally Cat
Going to Bed for Any Other Reason than Sleep: Taking the Pressure Off, Blog
The Power of a Tiny Nap: Why Even a Few Minutes Can Make a Difference, Blog
DSPS (delayed sleep phase syndrome), Facebook group
DSPS (Delayed-Sleep-Phase-Syndrome) and Non 24 Hour Family Support Group, Facebook group