But their effectiveness depends on timing, ingredients, and individual body chemistry. Dive into expert tips, routines, and science-backed advice so you can feel your best every day. Discover the top berberine best brands to enhance your health and manage blood sugar levels. Most people shake off sleep inertia within 15 to 30 minutes of waking up, but the effects can linger much longer for some individuals. However, a synthetic form of the hormone is available in the form of melatonin gummies, an over-the-counter sleep aid shown to reduce the time it takes to fall asleep. That means it will help your body know when it's time to produce melatonin at night, and to do so consistently each evening so you're falling asleep at the right time. What factors contribute to magnesium glycinate causing grogginess? Unlike traditional pharmaceuticals, THC sleep gummies offer a more balanced approach to restfulness, helping users relax with reduced risk of addiction or harmful side effects. Record times you sleep, as well as how you feel when you wake and any symptoms you experience. The most common symptom of sleep inertia is grogginess, but people are also likely to experience impaired cognitive ability, visual attentions, and spatial memory. We highlight the causes, symptoms, and diagnostic criteria of sleep inertia, and how to mitigate its negative effects and get quality sleep. Popular options include melatonin gummy products, which use a hormone your body already makes to regulate sleep. Sleep gummies are chewable supplements designed to promote relaxation and better sleep. Many adults turn to sleep gummies as a tasty, easy way to improve their rest. Sleep gummies — particularly those with melatonin — can be a helpful tool for occasional sleep problems. A Mean auditory reaction times, b mean correct response rates in a simple auditory reaction time task, c mean global vigor (GV) VAS values, d mean global affect (GA) VAS values before and after nocturnal sleep. Polysomnogram data for total nights’ sleep (excluding the last 20 min before awakening) and the last 20 min of sleep After waking up, the participants completed the OSA-MA sleep inventory questionnaire . In both conditions, participants were awakened at the predetermined awakening time by an auditory stimulus (a computer-generated 60 dB of beep tone). They transform bedtime into a ritual rather than a medical process.Moreover, McHill et al. reported that performance was worse after chronic restricted sleep when sleep opportunities for a 24-h day were 5.6 h compared to normal sleep when sleep opportunity for a 24-h day was 8 h.Sleep issues affect millions of people every night.These results suggest that the mobile phones’ snooze function might increase sleep inertia after waking up.Depending on the ingredients, dosage, and individual response, these side effects can range from mild discomfort to more serious health concerns.They mimic the effect of melatonin, a hormone produced by our brain to regulate our circadian rhythm and control sleepiness and wakefulness.It can also be useful to check in with a partner for insight into your sleep and wake patterns.While many people tolerate it well, some, including myself at times, may feel sluggish or drowsy the next morning. Sleep gummies are one option people may consider for supporting better sleep, combining ingredients such as melatonin, CBN, and calming botanicals like chamomile or valerian root. Caffeine may counteract the effects of sleep gummies, reducing their efficacy. Sleep gummies containing melatonin may assist in resetting the body’s internal clock, aiding in the adjustment to new time zones and alleviating symptoms of jet lag. This article will cover the top sleep gummies of 2025, highlighting their effectiveness, potential side effects, and considerations. Cold showers have a huge amount of health benefits, one being that it sends lots of electrical impulses to the brain from your nerve endings, which’ll have the effect of making you feel more awake and alert. Unlike conventional nighttime medications, these chewy supplements provide a more accessible option for those who might hesitate to take tablets or capsules. Sleep gummies, with their delightful flavors and active ingredients like melatonin and L-theanine, offer a potential solution for those seeking a more enjoyable way to unwind. Many people struggle with insomnia and find that these supplements can provide the support they need for a restful night. For more tips on improving sleep naturally, check out our comprehensive sleep hygiene guide. And stay tuned to know how to improve sleep quality (sans the gummies). If you’ve been popping these sleep gummies too or are thinking of making them a part of your nightly routine, this article is for you. One such remedy that has picked up in recent years is sleep gummies. If you find you cannot sleep without them, it is time to seek medical supervision to address why your body isn’t regulating sleep on its own. You can also learn how to sleep fast or explore behavioural techniques like the military sleep method, which focus on training the body to wind down naturally. In the UK, however, melatonin is classified as a prescription-only medicine, meaning any gummies that do contain it must be prescribed by a healthcare provider. Let’s break down what the science says, what health experts recommend, and what to consider if you’ve been reaching for sleep gummies more often than not. Instead, melatonin supplements, including melatonin gummies, may help with specific sleep problems. Understanding these ingredients is key to evaluating whether sleep gummies are effective for your needs.Together, let’s explore how these supplements can support your path to better rest.Sleep inertia is the temporary cognitive impairment and grogginess that occurs immediately upon waking, typically lasting minutes as your brain transitions from sleep to wakefulness.Experts unanimously point out that any potential benefits of sleep gummies are only a short-term solution.In my experience, the best way to avoid magnesium glycinate cause grogginess is to start with a low dose—say, 100 mg—and gradually increase as needed.In the UK, however, melatonin is classified as a prescription-only medicine, meaning any gummies that do contain it must be prescribed by a healthcare provider. Gradually waking up allows your body time to fully adjust to a wakeful state, rather than trying to go about your daily routine while still half asleep. Most people don’t realize that melatonin supplements and sleep gummies are often produced using the pineal glands of certain livestock including pigs and cattle. As previously mentioned, melatonin is a natural hormone produced and released by the brain to help transition you from being awake to being asleep. Your health matters, and seeking guidance can help you navigate these decisions with confidence. We understand that prolonged use of sleeping aids is not typically advised without medical oversight. While melatonin chews can offer benefits for many, it’s important to recognize that they also come with potential dangers and adverse reactions. Why not give them a try and see how they can transform your nighttime routine? To find the best product for their needs, consumers may want to learn how brands market melatonin gummies and the types of claims they might make. There are many melatonin supplements on the market, including gummy varieties. Current research does not indicate that melatonin gummies are more or less effective than any other type of melatonin supplement. Melatonin gummies are a type of melatonin supplement formed into soft, chewable gummies. We’ve tried a lot of melatonin supplements and we’ve even made our own. Melatonin gummies, which are available in capsule or liquid form too, are a synthetic form of melatonin available to buy without prescription in the US. Dr Browning founded her sleep clinic, Trouble Sleeping, in 2006 to help people improve their sleep, and can be found on all social media @DrBrowningSleep. “Our bodies are perfectly capable of producing the right amount of melatonin and at the right time,” explains Dr. Browning. But what are melatonin gummies and are they really safe to take? Think of them like a small bedtime treat that actually helps you rest. They work like a gentle nudge to your sleep cycle, making it easier to drift off without endless scrolling on your phone. We will discuss what these gummies are and how they work. As sleep issues become more and more common, solutions for sleep management are on the rise, too. Dr Akul suggests they should only be used for a limited amount of time and strictly under professional medical guidance. The future of sleep gummies lies in personalization and innovation. This normalization has encouraged innovation, leading to sleep gummies infused with adaptogens or CBD for enhanced relaxation. Culturally, sleep gummies symbolize a shift in how society approaches rest. Note how long it takes to fall asleep, how often you wake up, and how you feel the next morning. We suggest that further studies investigate appropriate strategies for using the snooze function to reduce sleep inertia and fragmentation with repeated forced awakening, including the alarm’s modality, force, volume, and interval. Therefore, even though snooze alarms increase sleep inertia, they might be crucial for reducing anxiety about oversleeping and maintaining a good night’s sleep, mainly by avoiding prolonging sleep latency. We suggest that prolonged sleep inertia, sleepiness, and fatigue might accumulate consistently in the snooze alarm condition, and sleep inertia might not dissipate asymptotically. Keep in mind that melatonin supplements are not fully regulated by the FDA, which means that exact dosages and ingredients may vary from the label. The specific amount of melatonin gummies you consume will vary from product to product, so check the package carefully before taking. If you think that you could benefit from taking melatonin gummies, discuss it with your doctor first. Inaccurate labeling and a lack of clear dosage recommendations means that it’s possible to overdose on melatonin gummies, especially among children. The strategies in our article work because they align with your body’s natural biology rather than fighting against it. Sleep inertia is not specifically a symptom of ADHD, but people sleeping with ADHD may experience it more intensely or frequently. Other red flags include loud snoring, gasping for air during sleep, or feeling exhausted despite getting seven to nine hours of sleep regularly. Alternatives to Long-Term Use of Sleep Gummies In general, supplements are herbs, vitamins, and other substances that people take to improve their health. This hormone helps regulate the body’s circadian rhythm, which controls sleepiness and wakefulness. With proper use and a thoughtful approach, these gummies may help individuals achieve the restful, restorative sleep they need to feel their best each day. For anyone struggling with sleep issues or seeking an alternative to traditional sleep medications, THC sleep gummies may be the key to a better night’s sleep. You should consult a healthcare provider if your morning grogginess persists for more than a few weeks despite improving your sleep habits and environment. It also disrupts nighttime sleep quality and can make mornings feel especially brutal. People with sleep apnea may sleep for eight hours but wake up feeling like they barely slept at all, leading to prolonged morning fog and daytime fatigue. While everyone experiences some morning grogginess, persistent or severe sleep inertia might signal an underlying health issue. However, the repeated use of the snooze alarm increases sleep inertia and fatigue after awakening. However, we found that sleep inertia in the snooze alarm condition did not follow this dissipation curve as assessed by objective measures because behavioral performance decreased, as indicated by increased reaction times throughout the sessions. Participants tried to go back to sleep after each forced awakening, suggesting that the snooze alarm increased their sleep propensity and waking thresholds compared to the no-snooze alarm condition. However, the wake time and stage N1 sleep were prolonged after the first snooze alarm in the last 20 min of nocturnal sleep. Who Can Benefit From Sleep Gummies? To prevent this, alternate with other natural sleep strategies like meditation or chamomile tea. You might feel like you can't sleep without your gummy. Some people worry about dependency when using any sleep aid. Your body weight, metabolism, and previous cannabis experience all play roles. This conservative approach helps you avoid unwanted side effects while gauging your sensitivity. THC can help you transition more smoothly into deeper sleep phases. If your brain loves to replay embarrassing moments from ten years ago right before you sleep, sleep gummies might help. These gummies help improve sleep quality, so you get more of that deep, restorative sleep your body craves. Sleep gummies, usually packed with melatonin, help signal to your body that it's bedtime. Such supplements can include a variety of herbs, vitamins and other substances that people use to enhance sleep quality. Sleep gummies, just like other melatonin supplements, work by imitating the body’s own melatonin hormone. How Long It Typically Lasts (15 Minutes to 4 Hours) One of the melatonin gummy products researchers tested did not contain any melatonin at all, but instead CBD, which is not approved for healthy children.Earplugs or sleeping with fans on can mask disruptive sounds from traffic, neighbors, or a snoring partner.In this study, the snooze alarm was activated four times during the last 20 min of nocturnal sleep at 5-min intervals.“Sleep deprivation, irregular sleep schedule, medications, and certain sleep related conditions can all cause worse sleep inertia,” he adds.Experts say they can be effective, and that includes helping those who experience sleep disorders, delayed sleep-wake phase syndrome, or who have short-term jet lag, to fall asleep faster.Adenosine is a brain chemical that accumulates during wakefulness and promotes sleepiness.For example, Kaida et al. observed that the heart rate gradually increased before SA and suggested that the increased heart rate facilitates a smoother transition from sleep to awakening.Factors like waking up during deep sleep, irregular schedules, or poor sleep quality can extend this wake-up period significantly. Sleep inertia is the temporary cognitive impairment and grogginess that occurs immediately upon waking, typically lasting minutes as your brain transitions from sleep to wakefulness. You should consult a healthcare provider if severe morning grogginess lasts more than two hours daily or persists despite improving your sleep habits for several weeks. Yes, you can still experience morning grogginess even with adequate sleep hours if you wake up during deep sleep stages or have poor sleep quality. The snooze cycle starts a new sleep phase that you won’t have time to complete, leaving your brain confused about whether it’s time to sleep or wake up. Effectiveness for Sleep Disorders Going back to sleep after waking up in the morning isn’t inherently bad, but it depends on the circumstances and your sleep needs. The combination of poor sleep quality and executive function challenges in ADHD can make mornings particularly difficult. If morning grogginess interferes with your work, relationships, or safety, don’t wait to seek professional help, as you might have an underlying sleep disorder that requires treatment. Environmental factors like room temperature, light exposure, and air quality can also influence how easily you transition from sleep to wakefulness. When Sleep Gummies Might Not Be the Best Option Pair them with good habits (like limiting screen time before bed) for the best results. Sleep gummies blend science and nature to tackle restless nights. Start with a low dose to see how your body reacts. This gives ingredients time to kick in. Study 2 controlled for the time awake before sleep onset and the circadian timing of awakening under the two conditions. This sleep inertia might be explained by the sleep stage before awakening and repeated forced awakening during the last 20 min of sleep. Moreover, the reaction times were better for all sleep stages in the no-snooze condition than the snooze condition. The results indicated that subjective reports (Global Vigor) increased after awakening from stage N1 sleep and being awake in the no-snooze condition. Moreover, THC has been shown to reduce the frequency of disruptions during sleep, helping individuals stay asleep longer and experience deeper stages of restorative sleep."We also see kind of hangover effects or grogginess in the morning ... so it can have the opposite effect of what you want which is your kid being rested and alert and ready for the day," she adds.Side effects like irritability, nausea, and daytime drowsiness are possible.These gummies come in various flavors, strengths, and formulas, often including additional cannabinoids like CBD or CBN and sleep-enhancing ingredients like melatonin, valerian root, or chamomile.Consistency is key, so try to take your dose at the same time each night.Their products are carefully formulated to provide the right balance of THC and other natural ingredients, helping to ensure a smooth, restful sleep experience without unwanted aftereffects.While one person may experience deep, uninterrupted sleep, another might feel groggy or overstimulated. The electromyogram (EMG) was recorded from the mentalis muscles with a time constant of 0.003 seconds. We recorded horizontal electrooculograms (EOG) from the outer canthi of both eyes with a time constant of 2 s. We recorded electroencephalograms (EEGs) at four scalp sites (C3, C4, O1, O2) according to the international 10% system with a time constant of 0.3 s. Participants performed one task block in the pre-sleep session and three in the post-sleep session. The task is a simple auditory reaction time task using only one auditory stimulus (a computer-generated 66 dB beep tone). Both THC and CBD are cannabinoids, but their effects differ significantly. THC gummies are edible products infused with tetrahydrocannabinol (THC), the primary psychoactive compound in cannabis. This article breaks down the science, benefits, potential risks, and how to use them effectively, helping you decide if they’re the right solution for your sleep struggles. From insomnia and restlessness to racing thoughts and chronic pain, the reasons behind disrupted sleep vary widely. Reduces stress and anxiety before bed The calming benefits of L-theanine were first discovered in the late 1940s when people realized they helped reduce stress and promote sleep. Doctors suggest that melatonin gummies made using animal pineal glands carry a “tiny but real risk” of transmitting mad cow disease (Creutzfeldt-Jakob disease). Doctors suggest that while melatonin can help induce sleepiness, it’s not a magic pill (or gummy) or a hypnotic drug. However, studies suggest that individuals who have had their pineal gland removed for one reason or another saw a minimal disruption in their sleep patterns or the ability to fall asleep. Sleep inertia can negatively impact essential cognitive functions, such as reaction time and decision making. When she’s not testing mattresses or researching CBT-I, she enjoys spending time in the sunshine with her husband and her dogs Pepper and Winston. Logan is a Certified Sleep Science Coach with a deep understanding of what it means to struggle with sleep. Covers brain-supportive nutrients, anti-inflammatory foods, gut–brain axis basics, practical recipes, meal ideas and mindful eating tools for emotional balance.The Art of Saying NoA focused guide to boundaries, assertiveness and stress reduction. Sunlight has the effect of producing cortisol, a hormone that makes us feel alert and awake, but exposure to it also helps regulate our circadian rhythm, so that we'll produce melatonin at the right time too. There are a variety of natural foods out there that help support melatonin production and make healthy nighttime snacks. If you're worried about your gut health but are still struggling to sleep, you can increase melatonin levels naturally. Several key factors determine whether you’ll have an easy or brutal wake-up experience. Your mood often takes a hit too, leaving you feeling irritable, grumpy, or emotionally flat until the fog lifts. Sleep inertia shows up in predictable ways that most people recognize but might not connect to this phenomenon. A timely guide to staying ahead of the pack in productivity, sustainability and rest. Sleeping gummies seem like the perfect solution—but before you pop one, it’s essential to understand sleeping gummies side effects and how they may affect your body. If you choose to use sleep gummies, smart usage can minimize unwanted side effects. When taken at the right time and dose, melatonin can help shift your internal clock, making it easier to fall asleep earlier—especially useful for jet lag or delayed sleep phase disorder. If you’re genuinely sleep-deprived and have the time to get more rest, returning to sleep can be beneficial for your health and cognitive function. Melatonin is a hormone produced by the body that plays a role in sleep, per the Mayo Clinic, and is released by the brain in response to darkness. These were some of the special ways to stop grogginess after sleep in the morning you can try on self in case you suffer from the same. However, in case one wakes up during the Non-REM sleep cycle, he or she may get up with more activeness and feel more alert during day. While everyone is likely to experience sleep inertia, some may feel it worse than others. You also invest in your sleep quality, health, and Just know that even if these supplements provide short-term relief, they’re not intended for long-term use, which is why it’s recommended you make other lifestyle choices that support quality sleep. It also contains apigenin, an antioxidant that attaches itself to receptors in the brain that control your body’s sleep mode. They’re also commonly found in many sleep gummies thanks to their calming benefits and mild sedative qualities. THC typically helps with falling asleep, while CBD might be better for staying asleep.However, if you have underlying health issues that you are concerned about or your symptoms are worsening, seek urgent medical attention.Melatonin gummies are a type of melatonin supplement formed into soft, chewable gummies.Often found on the bedside tables of those who struggle to sleep, these melatonin supplements help people fall asleep faster.Explains olfactory pathways, profiles key calming oils, covers diffusion and topical application, safety and dilution guidelines, and ways to build daily aromatherapy routines.Time Management for Stress ReductionA 70+ page workbook on time management as a mental-health strategy.Physical symptoms include heavy eyelids, sluggish movements, and feeling like your body weighs twice as much as usual.The effects of the sleep stages (N1, N2, and REM) before awakening on sleep inertia are especially controversial. Based on my experience, I believe that with proper use—starting low, taking it earlier in the evening, and listening to your body—you can enjoy the sleep-enhancing benefits of magnesium glycinate without the unwanted grogginess. Some studies suggest that magnesium can promote better sleep without causing morning fatigue, while others indicate that excessive doses or certain forms might contribute to drowsiness or grogginess. If I take it too late or too close to sleep, I tend to wake up feeling sluggish. I’ve discovered that taking it at least an hour before bedtime helps prevent morning grogginess. I’ve found that this cautious approach helps my body adapt and reduces the likelihood of feeling overly tired or groggy in the morning. Melatonin gummies are just one form of melatonin supplement marketed to help people with sleep troubles. People commonly choose to take melatonin supplements to help them fall asleep or to manage sleep problems like jet lag. However, melatonin gummies may not lead to better sleep quality for everyone. It is also important to avoid combining THC sleep gummies with other sleep aids or alcohol, as this can increase the sedative effects and lead to unwanted side effects. Taking the gummies about 30 to 60 minutes before bedtime allows enough time for the THC to take effect, ensuring that you can fall asleep more easily and enjoy a deeper, more restorative rest. If medication review is needed, consulting a psychiatrist in Delhi can help determine whether supplements are appropriate or if a different treatment plan is required. Persistent sleep problems are often tied to anxiety, mood disorders, or chronic stress. Dr Akul explains that this happens because the supplement specifically boosts REM sleep—the stage where most dreaming occurs. You are supplementing a substance your body recognizes, alongside calming additions like Ashwagandha or L-theanine. Her years of experience researching and testing sleep products – including mattresses, natural sleep aids, and bedding – are critical to her role helping lead the editorial team. Explains olfactory pathways, profiles key calming oils, covers diffusion and topical application, safety and dilution guidelines, and ways to build daily aromatherapy routines.Time Management for Stress ReductionA 70+ page workbook on time management as a mental-health strategy. Explains the stress response, nervous system basics and teaches practical breathing techniques (like diaphragmatic breathing, box breathing, 4–7–8) with real-life applications for mornings, workdays and sleep.Mindfulness MasteryA comprehensive, beginner-friendly guide to mindfulness as a tool against chronic stress and anxiety. Across all of her work, she emphasizes realistic change, gentle progress and evidence-based self-care rather than perfection.When she isn’t writing or teaching, Dr. Carter enjoys long walks, slow yoga flows and experimenting with new recipes that support both brain and body. ”Instead of quick fixes, Dr. Carter designs step-by-step frameworks that help readers reduce stress, improve sleep, support mental health and build sustainable habits. Supplement companies promise that their sleep gummies will help you fall asleep faster, get better rest, and wake up refreshed. Evidence suggests that melatonin gummies may help some people with a variety of sleep problems, including delayed sleep-wake phase disorder, jet lag, and a handful of other conditions. Melatonin supplements are manufactured in a lab to mimic the effects of naturally occuring melatonin, a hormone produced by the brain. People who have difficulty falling asleep may reach for melatonin gummies, since these popular supplements can be effective for certain sleep problems. THC sleep gummies, by promoting relaxation and calming the mind, may help users manage these feelings of anxiety before bedtime. Whether you decide to give sleep gummies a try or not, there are several things you can do to improve your sleep quality and promote a healthy night’s rest. Certain people are at greater risk of having an adverse reaction to sleep gummies containing melatonin. But to gain a better understanding of whether or not sleep gummies would work for you, it’s important to understand how melatonin works inside the human body. Most gummies contain melatonin, a natural hormone produced by the brain that helps facilitate sleep and regulate your circadian rhythm. It’s important to note that melatonin supplements are not fully regulated by the U.S. A dosage of between 0.2 and 2mg is considered a low dose, with experts advising against exceeding 10mg of melatonin at a time. Generally, melatonin supplements are considered safe to take in adulthood in low doses. Meanwhile, a 2023 study that surveyed the parents of 993 parents of children ranging from age one to 14 found that 20% of them regularly gave their children melatonin as a sleep aid. Melatonin is produced from the brain’s pineal gland, which is rather small and located near the base of the brain.While sleeping gummies offer convenience and immediate relief for occasional sleeplessness, they aren’t always suitable for long-term use—and not all products are created equal.Over-reliance on melatonin can also reduce its effectiveness over time.Yes, most sleep gummies are safe for long-term use when consumed in recommended doses.Some examples of good sleep hygiene includes eating three balanced meals a day and avoiding sugary snacks in the evening, only using your bedroom for sleeping and having a clear nighttime routine.If morning grogginess interferes with your work, relationships, or safety, don’t wait to seek professional help, as you might have an underlying sleep disorder that requires treatment. I believe that with proper dosing and timing, most people can enjoy magnesium glycinate’s benefits without experiencing magnesium glycinate cause grogginess. Based on my experience and what I’ve read, grogginess isn’t a universal side effect but can occur in some people. I also suggest choosing a high-quality supplement to ensure proper absorption and reduce unwanted side effects. In my experience, yes, magnesium glycinate can cause grogginess, especially if taken in higher doses or close to bedtime. Stepping outside into natural sunlight can play a huge role in keeping your body clock on track, which will help you to feel energized and awake during the day and sleepy at night. However, our study shows that people should be careful about taking hormone supplements and that the ingestion of melatonin as a supplement can have adverse effects on health." Morning grogginess concerns many people considering thc gummies for sleep. Water also helps your body flush away waste products that build up during sleep and gets your metabolism moving again after hours of fasting. Drinking a large glass of water within the first few minutes of waking helps restore your fluid balance and can make you feel more alert almost immediately. Your body loses significant amounts of water through breathing and sweating during the night, leaving you mildly dehydrated when you wake up. When you follow the same routine consistently, you’ll find it easier to fall asleep quickly and wake up feeling more refreshed. Sleep specialists recommend starting your bedtime routine 30 to 60 minutes before you want to fall asleep, giving your body time to shift from active mode to rest mode. Your body produces cortisol naturally in the morning to help you wake up, and caffeine can interfere with this process if you consume it too early. We observed that more participants woke up from stage N2 sleep (Table 4) under both conditions. However, in this study, stage N3 sleep did not occur in the last 20 min of sleep (Table 3). The auditory reaction times significantly differed between the conditions in session 3. We calculated Global Vigor scores by subtracting the pre-sleep session scores from the mean scores for all post-sleep sessions There were no significant differences in sleep variables between these two conditions. Thirdly, Mattingly et al. demonstrated that the waking method depends on the sleep duration; people with a longer sleep duration wake up naturally (self-awakening), and those with a shorter sleep duration wake up using an alarm or a snooze alarm. Many people use the snooze function of digital alarm clocks for morning awakening, but the effects of a snooze alarm on waking are unclear. Sleep gummies might help you fall asleep faster by supporting the body’s natural sleep-wake cycle, often using ingredients that signal the brain it’s time to rest. We examined the effect of using a snooze alarm to wake up in the morning on sleep inertia. Sleep loss (deprivation) has led to increased daytime sleepiness and bad moods on awakening , with impairments of specific cognitive function 4, 5 and decreased immune, inflammatory and cardiovascular functions . The Japan Broadcasting Corporation (NHK) reported in 2020 that the mean sleep time of Japanese people was 7 h 12 min , down from 8 h 13 min in 1960 . Furthermore, Global Vigor values were enhanced after awakening compared to pre-sleep in the no-snooze condition. There are also studies that show cold water can increase blood flow in that area and therefore improve circulation, which may be responsible for the boost in energy you feel after splashing your face with colder water. The best sunrise alarm clocks offer customizable sunrises, meaning they can gradually lighten to a brightness of your choice over 30 minutes, and often can be accompanied by sound. Do you use the best pillow to support your neck and sleep position? However, your lifestyle and habits might be contributing to poor sleep hygiene. “If you have potential sleep conditions such as sleep apnea, insomnia, or other conditions, talk to a sleep medicine provider. But if chronic pain or severe stress keeps you awake, low-dose THC might provide the relief you need. Consider your lifestyle and responsibilities when evaluating sleep options. Pregnant and breastfeeding women should also skip THC-based sleep aids. Over-the-counter options frequently leave you feeling groggy and unfocused the next day. Within a week, her grogginess faded, and she maintained improved sleep onset without next-day impairment. Initially, she fell asleep faster and felt more rested. For instance, both melatonin and valerian act on GABA pathways, which may deepen sedation but also prolong recovery time the following day. You won’t have physical cravings like you might with some sedatives, but you may feel like you “need” them to fall asleep. Dr Akul clarifies that while melatonin gummies are non-addictive, they can cause a psychological dependence if you do not treat the root cause of your sleep problem. This is largely because melatonin helps boost the quality of your REM (Rapid Eye Movement) sleep, which is the stage of sleep responsible for cognitive restoration. Sleep gummies with melatonin are excellent “first aid” for adjusting your sleep schedule. By taking gummies for sleep, you are simply supplementing what your body already makes. Therefore, we calculated the auditory reaction times by subtracting the pre-sleep session reaction times from session 3 and GV by subtracting the pre-sleep session scores from the mean scores in all post-sleep sessions. Moreover, the GV score showed a significant difference between pre-sleep and all post-sleep sessions in the no-snooze condition. Moreover, the sleep-stage transitions were small for all sleep stages in the no-snooze than the snooze condition. The number of participants who woke up from stage N2 sleep was relatively high in both snooze and no-snooze conditions. Table 4 shows the number of participants that woke up from stages N1, N2, and REM sleep and those that were awake, and the number of sleep-stage transitions during the last 20 min of sleep. Unlike higher doses that might leave you groggy, low-dose options work with your body's natural sleep cycle. Millions of people search for ways to improve sleep quality and break free from restless nights. We must also consider countermeasures for sleep inertia after awakening, including caffeine, light, sounds, music, and temperature. Cool, fresh air helps raise your alertness by slightly increasing your heart rate and making your body work to maintain its core temperature. Some people find that cool or room-temperature water works better than warm water for creating an alertness boost. Exercise increases your heart rate and breathing, which helps clear sleep-promoting chemicals from your bloodstream more quickly than lying still. Simple movements like stretching your arms overhead, doing jumping jacks, or walking around your house can make you feel noticeably more alert within minutes. Certain lifestyle changes can improve the quality of your sleep and therefore reduce sleep inertia. A consistent sleep and wake schedule can be very effective in tackling sleep inertia. “Your brain is figuratively being pulled to go back to sleep versus waking up. “Symptoms can include grogginess and disorientation that occurs after waking up from sleep,” says Dr Lu. Dr Lu describes sleep inertia as “the transitional state between sleep and awake.” It usually occurs when you’ve woken up from sleeping for over 30 minutes and is characterized by decreased cognitive ability. This is especially helpful for people who experience insomnia or have trouble winding down at night due to stress or anxiety. Cannabis has long been used for its therapeutic properties, and research into the relationship between THC and sleep has been growing steadily. When taken in gummy form, THC is absorbed into the bloodstream through the digestive system, providing a slower and more controlled release of its effects compared to other methods, such as smoking or vaping. THC, or tetrahydrocannabinol, the main psychoactive compound in cannabis, has garnered attention for its potential to promote relaxation and improve sleep. According to the two-process model of sleep regulation consisting of sleep homeostatic (S) and circadian rhythm (C) processes, sleepiness should be minimal when we wake up in the morning. Therefore, sleep inertia might have increased through repeated forced awakening. Finally, Jewett et al. did not always observe the effects of sleep stages on sleep inertia. Additionally, because gummies are sugar-based and flavorful, they encourage consistency in use, which enhances their long-term benefits. They transform bedtime into a ritual rather than a medical process. Unlike traditional pills, gummies target both function and experience. Market analysts predict that the sleep supplement industry will continue to expand rapidly.