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  • Cara Mengatasi Sleep Inertia, Kelelahan saat Bangun Tidur Pagi Hari

Cara Mengatasi Sleep Inertia, Kelelahan saat Bangun Tidur Pagi Hari

Cara Mengatasi Sleep Inertia, Kelelahan saat Bangun Tidur Pagi Hari
Credits: Freepik

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Sleep inertia adalah fenomena di mana seseorang merasa grogi atau kebingungan setelah bangun tidur, bahkan saat mendapatkan tidur yang cukup. Sleep inertia menjadi salah satu penyebab kelelahan saat bangun tidur di pagi hari.

Sleep inertia umum terjadi saat Anda terbangun dari tidur nyenyak atau tidur yang lebih dalam. Akibatnya, selain kelelahan Anda mungkin merasa tidak segar dan dapat berdampak negatif pada fungsi kognitif dan kinerja seharian.

 

Cara Mengatasi Sleep Inertia

Sleep inertia lebih sering dialami oleh pekerja shift, remaja, orang yang memiliki gangguan bipolar, dan mereka yang memiliki jam tidur siang terlalu panjang. Kondisi ini dapat menyebabkan penurunan fungsi kognitif, gangguan fisik, meningkatkan risiko kecelakaan serta memengaruhi interaksi sosial.

Untuk mengurangi dampak negatif sleep inertia, berikut adalah beberapa cara yang bisa dicoba untuk mengatasinya:

 

Konsumsi kafein

Kafein adalah stimulan yang dikenal dapat meningkatkan kewaspadaan dan mengurangi rasa kantuk. Minuman yang mengandung kafein dapat membantu Anda lebih cepat pulih dari efek sleep inertia.

Dilansir CDC, dosis 100 mg kafein, yang kurang lebih sama dengan secangkir kopi dapat digunakan untuk mengatasi sleep inertia. Namun, dosis kafein yang efektif mengurangi sleep inertia mungkin bervariasi pada setiap orang.

 

Power nap

Power nap atau tidur siang singkat dapat menjadi strategi yang efektif untuk mengatasi sleep inertia dan meningkatkan kewaspadaan Anda. Penelitian menunjukkan bahwa tidur siang singkat dengan durasi sekitar 10-20 menit dapat memberikan manfaat tanpa mengganggu tidur malam Anda.

 

Baca Juga: Agar Tidur Siang Bermanfaat, Ikuti Tips Berikut

 

Paparan sinar matahari pagi

Paparan sinar matahari pagi dapat memainkan peran penting dalam mengatur sirkadian tubuh dan membuat Anda merasa waspada sepenuhnya setelah bangun tidur. Secara alamiah, paparan sinar matahari pagi menjadi sinyal bagi tubuh untuk menghentikan produksi melatonin yang membantu tidur, dan meningkatkan produksi kortisol yang meningkatkan kewaspadaan.

Selain itu, paparan sinar matahari pagi juga dapat meningkatkan suasana hati yang dapat membantu mengatasi perasaan kantuk setelah bangun tidur.

 

Baca Juga: Sakit Kepala Setelah Tidur Siang, Mungkin Ini Penyebabnya

 

Pengaturan jam tidur

Adalah penting untuk merencanakan jadwal tidur demi mengurangi efek sleep inertia. Sadari kapan tubuh cenderung menginginkan tidur di malam hari, dan sesuaikan dengan pola tidur alami Anda. Jika memungkinkan cobalah tidur segera setelah tubuh ingin tidur.

 

Selain strategi di atas, Anda juga mungkin perlu mencoba mencuci wajah segera dengan air dingin, memutar musik atau melakukan sesuatu yang meningkatkan kewaspadaan serta membuat Anda segar kembali. Jika sleep inertia terjadi lebih sering atau makin parah, disertai insomnia parah, sleep apnea, gangguan suasana hati serius atau memengaruhi kualitas hidup, maka sebaiknya konsultasikan kondisi Anda dengan dokter atau spesialis tidur. Anda juga bisa memanfaatkan layanan konsultasi kesehatan terkait gangguan tidur dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store.

Mau tahu informasi seputar penyakit lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Senin, 4 September 2023 | 07:41
Tags : gangguan tidur Dampak Tidur sleep inertia

Danielle Pachecho (2023). Sleep Inertia: How to Combat Morning Grogginess. Available from: https://www.sleepfoundation.org/how-sleep-works/sleep-inertia 

Wendy Wisner (2023). Sleep Inertia: Getting Past the Grogginess. Available from: https://www.verywellmind.com/sleep-inertia-7255244 

Jennifer Larson and Stephanie Watson (2023). How to Deal with Sleep Inertia, That Groggy Feeling When You Wake Up. Available from: https://www.healthline.com/health/sleep/how-to-deal-with-sleep-inertia 

CDC (2020). NIOSH Training for Nurses on Shift Work and Long Work Hours. Available from: https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/03.html 

Adda Bjarnodottir, MS, RDN (Ice) (2023). How Much Caffeine in a Cup of Coffee? A Detailed Guide. Available from: https://www.healthline.com/nutrition/how-much-caffeine-in-coffee 

Gavin Van De Walle, MS, RD (2020). When Is the Best Time to Drink Coffee?. Available from: https://www.healthline.com/nutrition/best-time-to-drink-coffee 

Cleveland Clinic (2021). Should You Take Power Naps?. Available from: https://health.clevelandclinic.org/power-naps/ 

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Messages4TimelineExceptionsViews11RouteQueries31Models99Livewire0MailsGateSessionRequest
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