What sleep stage is worst to wake up from?
Waking from N3 slow-wave (deep) sleep produces the most severe sleep inertia. The cognitive impairment is the greatest and the perceived 'crushed' feeling is the most intense.
The N3 problem
N3 is the deep, restorative phase. Waking during it triggers the strongest inertia: maximum grogginess, slowest reaction time, longest recovery.
REM is also rough
Waking from REM produces less physical inertia but can leave you mentally fuzzy and confused — sometimes still partially in dream state.
Best wake stages
N1 or N2 light sleep produce the mildest inertia. 'Smart' alarms try to target these stages, though their accuracy is debated.
Sources
- Trotti, Nature and Science of Sleep, 2017. Sleep inertia: current insights
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