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

Are you waking up feeling groggy and unfocused? It might be sleep inertia! This video explains the science behind this common phenomenon and offers research-backed tips to help you wake up feeling refreshed and alert. Learn how the right alarm sounds, a consistent wake-up routine, and strategic use of light can all make a difference. Say goodbye to brain fog and hello to productive mornings!

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References from the video
McFarlane, Stuart J et al. “Auditory Countermeasures for Sleep Inertia: Exploring the Effect of Melody and Rhythm in an Ecological Context.” Clocks & sleep vol. 2,2 208-224. 29 May. 2020, doi:10.3390/clockssleep2020017

Ogawa, Keiko et al. “Effects of using a snooze alarm on sleep inertia after morning awakening.” Journal of physiological anthropology vol. 41,1 43. 31 Dec. 2022, doi:10.1186/s40101-022-00317-w

Muzet, Alain. "Sleep Inertia." Sleep Medicine Reviews, vol. 4, no. 4, 2000, pp. 355-365. DOI: 10.1053/smrv.2000.0098.

Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.

[DrTraceyMarks]

THIS VIDEO HAS AN ALTERNATE ENGLISH TRACK WITHOUT SOUND EFFECTS.
If you don't like sound effects, click the gear symbol and choose the English track that is not the original audio. There is also dubbed audio for Dutch, Arabic, Swedish, and German

[Itsrichardash]

I changed my alarm from the awful iPhone standard to the sound of birds chirping and I have definitely felt better while waking up!

[shawnaford]

The worst way to wake up is the sound of my cat producing a hair ball.

[Magicme]

On my first day of school, my mum started waking me up by coming into my room and singing Good Morning from singing in the rain. She did this every day until I graduated from high school. I hate that song 😂

[tmsphere]

My sleep inertia lasts from 6:30 to 18:40.

[christophermichael]

I used to wake my son up in the mornings; I would speak gently and greet him with a hug- kind affirmations. Now that he is in middle school, he uses the alarm on his phone. There is a noticeable difference with how he handles the morning. This video is my sign to restart the habit. The world is a terrible place, so I might as well gently speak life into him in the mornings.
EDIT: You guys do realize that I don't intend on doing this forever, right? Children will grow up, please don't make this weird lol.

[a-ms]

I generally have to feel there's a life-threatening situation in order to wake up immediately but i'll give the gentle birds thing a go

[gandoff]

I need at least 2 hours to get ready for work in the mornings.

[katrinat.]

You have such great videos. They’re the right length. They get to the point. They’re well explained. They’re practical. You have a great channel.

[Eva-wwkx]

Marc Rebillet's "Wake up" has now been my alarm for about a year: the combination of an awesome song and the panic induced by knowing that all the neighbours are woken up by the screams of a man in the early hours has me running out of bed and in a pretty good mood every morning. (as an extremely deep sleeper, anything calmer has led to much oversleeping)

[Ecclectic_citcelccE]

Thanks for offering various solutions after explaining the real problems and their causes. We're not just lazy 😊

[sheryltaylor]

I don't in general have good mornings, I'm very slow in clearing the cobwebs out of my brain. I've been this way my entire life (60 plus years) no matter how I wake-up. Now I don't schedule anything before 10am.

[razemander]

Hilarious that this just popped up after i just woke up at 2:46pm lol

[mummommajamamaii]

That’s why I can’t get up right away. I’ve always told myself I got to roll into my day. Thanks for the science behind this.

[tinterlight-iztl]

Any chance you could do a video on sleep procrastination? I'm in a rut with it!!
Thanks for all your work on this channel!!

[sketchyartz]

It’s ironic that I’m watching this at 1:25am knowing I’ll wake up late after sleeping tonight

[SugarDemon]

Thankfully I have an android so there's nothing but an endless free peaceful sounds to wake up to lol. I remember my mom used to come in my room and sing "you are my sunshine" every year for my 1st day of school until I graduated high school😊❤ it honestly helped lol

[TakeMeAWeigh]

I don’t wake up to pleasant melodies. I will sleep clean through it and wonder if the alarm ever went off🤣 I will experiment again when I don’t have anything going on maybe on a weekend or something.

[Judy-oomy]

Using a light alarm clock instead of a normal alarm has changed my waking up so much. I haven't used the snooze button since.

[Christynmaine]

I’ve done this for about a year now. I used to immediately stop my annoying alarm. I set my phone alarm to my playlist now and wake up with my favorite music. 🎶