from
$34.95
from
$34.95
from
$34.95
Wake up at the same time daily for consistent sleep.
Use a soothing smart wake alarm and plan enjoyable activities upon awakening to ease mornings fatigue.
Light, movement, and hydration help combat grogginess and sleep inertia
Waking up at the same time every day is key to improving your sleep health. But let’s face it—getting out of bed, especially when you’re tired or groggy, can be a real challenge. Let’s look at some strategies to make mornings easier and help you avoid the dreaded morning fog, also known as “sleep inertia.”
Wake up at the same time daily for consistent sleep.
Use a soothing smart wake alarm and plan enjoyable activities upon awakening to ease mornings fatigue.
Light, movement, and hydration help combat grogginess and sleep inertia
Waking up at the same time every day is key to improving your sleep health. But let’s face it—getting out of bed, especially when you’re tired or groggy, can be a real challenge. Let’s look at some strategies to make mornings easier and help you avoid the dreaded morning fog, also known as “sleep inertia.”
To make waking up less painful, it’s important to plan ahead and create a routine that motivates you to get up. Here are a few strategies to help:
Smart Alarm Clock: Use the alarm clock feature in the SleepSpace app to wake up gradually, in a lighter stage of sleep, with soothing sounds, like the calming 528 Hz frequency (known as the “love” frequency). This can help ease you out of sleep and reduce the grogginess you feel when you wake up.
Morning Plans: Have something to look forward to right after you wake up. Try scheduling a fun activity or social engagement, like:
Breakfast with friends or family
A morning workout or walk
A Zoom or phone call
Church or another community activity
Reward Yourself: Make the morning more enjoyable by planning a treat for yourself:
A nice cup of coffee or tea
A delicious breakfast
A relaxing bath or shower
A fun activity like reading, a crossword puzzle, or journaling
Sleep inertia is the grogginess you feel when you first wake up—like “brain fog.” This is caused by a lack of cerebral blood flow that can be particularly pronounced if you are not getting enough sleep. Sleep inertia is a common issue that often lasts up to two hours, making it hard to feel fully awake and alert. It happens because your brain is adjusting from sleep to full wakefulness, especially if you wake up during a deeper stage of sleep.
The good news is, there are ways to reduce sleep inertia and feel more refreshed:
Wake Up Gradually: Try a gradual wake-up process to help your body adjust more gently.
Increase Brain Activity: Exposure to light, physical movement, or even mental exercises like solving a puzzle can help reduce the effects of sleep inertia.
External Noise: Some people find that a continuous, moderately intense noise (like nature sounds or music) can reduce grogginess and help them wake up more easily.
Bright Light: Exposure to bright light, either from sunlight or a light therapy lamp, can help reduce morning fog.
Hydration: Splashing cold water on your face or drinking water can also kickstart your brain’s circulation and reduce morning fatigue.
Action items
Make it a goal to wake up at the same time every day, even on weekends. However, there is a caveat, if you are sleep deprived, it may be better to sleep in on the weekends, within moderation. But in general, consistent bedtimes and awake times can help you regulate your biological clock and reinforces your sleep-wake rhythms. If you struggle with sleep inertia, make sure you are getting enough sleep and try using the strategies mentioned above to ease yourself into the day. Over time, you’ll feel more energized and less groggy in the mornings.
One extra sleep hack to combat sleep inertia: try splashing cold water on your face when you wake up, this will get the blood flowing to your head.
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*These statements have not been evaluated by the U.S. Food and Drug Administration. Our product is not intended to cure or treat any disease.
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