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After sleeping, you may feel dizzy for more than two hours. PHOTO: PIXABEY
Sleep inertia can last more than two hours and cause a lot of mischief.
The alarm sounds deafening, you jump in confusion and don’t know where you are. Little by little you recognize the bedroom and slowly get out of bed. You say to yourself: “It can’t be in the morning. Didn’t I just go to bed?
This is called sleep inertia, and it occurs when you wake up from that phase of sleep characterized by rapid eye movements (FA). It is considered a deep stage of sleep, when our body recovers and we have vivid dreams that we can recall upon waking, explains CNN.
During this cycle, the body is saturated with high levels of melatonin, the sleep hormone. Waking up abundantly with this nap assistant causes disorientation and a sensory-motor reaction that usually lasts 30 minutes to 1 hour.
If you suffer from insomnia (which you do not currently experience), dizziness can last more than 2 hours. Sleep inertia can also appear after a nap of more than 20 minutes, the limit to which it cools off.
This urge can be messy. If you just spill your morning coffee or bang on the furniture, consider yourself lucky. After a nap during a flight, an Air India Express pilot lost the runway, crashed into a plane with 166 passengers on a slope and burst into flames. Only eight people survive.
Now that you are aware of the dangers of the sleep brain, let’s see what science says to do about it.
Refresh yourself with
cold water
Research shows that people who slap themselves after sleeping have fresh, awake brains. Another question is whether this is enough to drive a car or make an important professional presentation. These situations need further investigation, says CNN.
But a cold shower in the morning in any case helps to break the urge to sleep.
Caffeine – yes,
but be careful
A cup or two of strong coffee or tea is a proven way to wake up. This is because caffeine excites neurons in the brain and triggers the release of adrenaline, which makes the heart beat faster. However, it is not necessary to pour more than two glasses; scientifically proven to no longer provide mental clarity and cause anxiety.
Light,
More light
This exclamation of Goethe is practically confirmed. The sunny day lifts the spirits and fills the person with energy. Studies show that exposure to bright light after waking up increases cortisol levels. And it is a steroid hormone that acts as an internal alarm system. To respond to stress, cortisol raises blood sugar and increases its use by the brain. According to another test, exposure to bright white light when waking up significantly increases vitality.
Quick
walk
In the morning, take a few quick tours of the house or, better yet, take a walk outside in the sun. According to studies, exercise temporarily increases tone, in part due to the concomitant increase in body temperature and blood flow to the brain.
The combination of exposure to bright light, caffeine, splashes of cold water, and physical activity works particularly well after a nap.
Sugar is not
decision
for the joy
After sleeping. It will give you only a brief freshness, and subsequent collapse can be severe, says Dr. Michael Broys, a specialist in clinical and sleep psychology.
Instead, rely on proteins, like eggs, to boost brain power.
Avoid
trouble
The best way to deal with the urge to sleep is to prevent it. “The simplest way to do this is through a sequence of wake times based on the sleep cycles you need,” says Dr. Broys.
Most people need 5 sleep cycles, 90 minutes each, or a total of 7 1/2 hours per night, he explains. Your doctor advises you to count down 7.5 hours after waking up, this way you will know when to go to bed.
If you wake up at 6.30am, go to bed at 11pm. Do this for a week. If you start waking up just before wake-up, then you’re in great shape. Otherwise, adjust your bedtime until you receive the number. Then you will say goodbye to the inertia of sleep and dizziness.
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