The Worst Way to Wake Up (and What to Do Instead)

Dr. Tracy Marks explains sleep inertia, a temporary state of grogginess after waking. It can affect focus and decision-making, as seen in the 2010 Air India crash. Sleep inertia duration varies, but waking to melodic tunes or nature sounds can help. Avoiding the snooze button and maintaining a consistent wake-up routine are also beneficial. Adjusting wake-up time to account for sleep inertia can improve morning efficiency.

What is sleep inertia and how can it affect decision-making?

• A state of deep sleep that enhances focus

• A temporary state of grogginess affecting alertness

• A permanent condition causing sleep disorders

• A phase of sleep that improves memory

How long does sleep inertia typically last?

• Up to 30 minutes

• Less than 5 minutes

• More than 2 hours

• Exactly 1 hour

Which type of sound is most effective in reducing sleep inertia?

• Random and unfamiliar noises

• Complete silence

• Melodic and familiar tunes

• Loud and harsh alarm tones

What is the effect of pressing the snooze button on sleep inertia?

• It completely eliminates sleep inertia

• It helps reduce sleep inertia

• It has no effect on sleep inertia

• It worsens sleep inertia

How can adjusting the volume of your alarm help with waking up?

• By starting loud and getting softer

• By starting soft and getting louder

• By staying at a constant volume

• By being completely silent

Why is it important to maintain a consistent wake-up time?

• To confuse your body clock

• To keep your body clock in sync

• To increase sleep inertia

• To reduce the need for sleep

What role does sunlight play in reducing sleep inertia?

• It makes you feel more tired

• It increases sleep inertia

• It acts as a natural wake-up signal

• It has no effect on sleep inertia