Sleep inertia.. Why doesn't the brain wake up immediately?
The transition from sleep to wakefulness is not an immediate process; the brain needs some time to regain its full activity. During this period, a person may feel physically awake, but they still suffer from slow thinking, poor attention, and difficulty concentrating.
Sleep researcher Tina Sundelin, an associate professor in the Department of Psychology at Stockholm University, explains that sleep inertia is the mental drowsiness that some people experience after waking up, and that its intensity may vary from person to person.
Factors that influence this condition include the duration of sleep, the stage from which the person wakes up, and how well the wake-up time aligns with the body's biological clock.
Scientific reviews indicate that sleep deprivation and waking up at a time that does not suit the circadian rhythm may increase the severity of sleep inertia. Waking up from deep sleep may also be associated with more severe inertia, although the results have not been identical in all studies.
Is waking up naturally better?
Waking up before the alarm goes off might seem like a sign that the body has had enough rest. Sundelin believes this may be true if waking up naturally means the person slept until they got the amount they needed.
Conversely, constant reliance on an alarm clock may in some cases indicate a lack of sufficient sleep, or that the wake-up time does not match the person's biological rhythm.
However, using an alarm does not necessarily mean that sleep is unhealthy, as work and study commitments impose specific schedules on many. The most important thing is to get enough, good, and regular sleep, rather than considering natural waking or using an alarm as the sole criterion for sleep quality.
The snooze button.. Does it increase drowsiness?
Many believe that going back to sleep for a few minutes after the alarm rings makes the final wake-up more difficult, but available research does not provide a definitive answer to confirm this belief.
In a study published in the Journal of Sleep Research, scientists examined the waking habits of 1,732 participants, then conducted a laboratory experiment on 31 people who were accustomed to using the snooze button.
During the experiment, participants were allowed to delay waking up at intermittent intervals for 30 minutes. The results showed that they lost only about 6 minutes of total sleep time on average, with no clear effects on morning drowsiness, mood, or cortisol hormone response.
Participants' performance in some cognitive tests also improved after waking up, or was unaffected compared to waking up immediately.
However, a small Japanese study involving 10 university students indicated that repeated alarm ringing might prolong some aspects of sleep inertia.
These results reflect the limitations of available research, as the effect of snoozing may vary depending on the person, the duration of its use, and their sleep pattern. Therefore, it cannot be considered always harmful or beneficial for everyone.
Does the alarm sound affect alertness?
The sound we hear when waking up may play a role in the level of alertness during the following minutes. Some studies indicate that musical sounds may help reduce sleep inertia compared to sharp or annoying sounds, but the evidence remains limited.
In a study involving 50 participants, sounds described by participants as more melodic were associated with lower reported sleep inertia. However, relying on subjective assessments is not enough to determine the best sound for waking up.
In another limited experiment, a musical alarm helped improve some attention indicators compared to a reference sound, without a clear improvement in response speed.
Accordingly, music may be a suitable option for some people, but there is no specific type of sound yet proven to be the best for everyone.
Morning light.. A simple way to improve alertness
Instead of looking for a more sophisticated alarm, paying attention to sleep habits and exposure to daylight may be more beneficial.
Light is one of the most important signals the body relies on to regulate the biological clock, and exposure to it in the morning can help boost alertness, with the effect varying depending on its intensity, timing, and duration of exposure.
Sundelin recommends maintaining regular sleep and wake times, getting enough sleep, and being exposed to daylight in the morning.
The National Heart, Lung, and Blood Institute in the United States also emphasizes the importance of sticking to consistent sleep and wake times daily, and allowing the body enough time to rest.
How to start your day with energy?
To improve morning waking, simple habits can be followed:
Regulating sleep schedules: Regularity helps set the biological clock.
Getting enough sleep: Avoid consistently reducing sleep hours.
Exposure to daylight: Open the curtains or spend some time in natural light in the morning.
Choosing a comfortable alarm: You can try musical sounds if you need an alarm.
Reviewing the snooze habit: If you repeatedly delay waking up every morning, it may be useful to review the duration and timing of your sleep.
In the end, there is no single way to wake up that suits everyone. Waking up naturally can be a positive sign when it comes after sufficient sleep, while the alarm remains a necessary tool for many people.
The most important thing is not waking up with or without an alarm, but getting good and regular sleep that suits the body's needs, which helps start the day with better focus and energy.
