Doctor Explains How to Avoid Waking Up Feeling Worse Than Before

Sleep Inertia: Waking Up Worse Than Before Millions of people worldwide experience the frustrating phenomenon of sleep inertia—waking up from a nap or sleep feeling groggy, disoriented, and irritable. This condition, often associated with longer naps, can significantly impact daily productivity and well-being. Dr. Kunal Sood, a board-certified MD, explains the science behind sleep inertia and offers practical solutions. "Sleep inertia is a transitional state between sleep and wakefulness," explains Dr. Sood in a recent TikTok video. "It can cause symptoms of disorientation, memory issues, and reduced motor coordination, leaving you feeling irritated." The video highlights that sleep inertia is more likely to occur after waking from a deep sleep. Therefore, Dr. Sood recommends that if you need a nap, keep it short—less than 30 minutes. For those who inadvertently nap longer, he suggests a gradual waking process. This includes exposing yourself to natural light, stretching, and consuming caffeine to stimulate wakefulness. Dr. Sood's advice provides a simple yet effective approach to managing sleep inertia, empowering individuals to improve their sleep quality and start their day feeling refreshed and alert.