If your answer is "yes", congratulations! It's so clever and clever!
If your answer is "no," then I advise you to get out of bed in the winter.
Why? Answers for you today.
In the last part of the article, we have also prepared a guide for you to efficiently lie in bed, please be sure to see the end.
Lying in bed in winter, I really don't blame you for being "too lazy". Because, winter is really too good for bed!
Reason 1: Winter is short and the night is long, which is just right for sleeping[1]!
Melatonin is the main hormone that affects our sleep, and its secretion is mainly affected by light[1].
Melatonin begins to be secreted at night, generally at 3 to 4 a.m., the concentration level in the blood plasma is the highest, and during the day when we are awake and active, the level of melatonin is relatively low [1].
(Image source: self-painted)
Winter is shorter during the day and longer at night, so the time of melatonin secretion will be correspondingly prolonged. With the powerful "blessing" of melatonin, it is of course more difficult for you to wake up from sleep in the early morning.
There are also studies that show that the effect of sunshine on melatonin may also lead to a relative increase in the duration of negative emotions. Many people are prone to winter psychological flu - seasonal mood disorders [1].
In addition to making people irritable, mentally disturbed, and prone to depression, this psychological disorder can also affect our sleep [2].
You can click the blue word here to measure your psychological state, if there is an abnormality, please seek help from a professional in time.
Reason two: It's too cold! Really couldn't get out of bed[1]!
The low temperature in winter also affects the secretion of another hormone in the body: cortisol. Winter low temperatures delay the appearance of cortisol peaks, resulting in waking up later than usual.
If melatonin mainly takes on the task of making you "sleep", cortisol undertakes the task of making you "wake up".
After you fall asleep, cortisol concentrations are suppressed and decrease with the decrease of body temperature [3], at which time people's alertness to the outside world gradually decreases, but when people's body temperature rises two or three hours before waking up, cortisol secretion increases, alertness increases, and slowly restores perception of the environment.
But don't forget, winter is even colder! The low temperatures of winter delay the arrival of cortisol peaks, and you are affected by cortisol levels and naturally wake up later than in summer [4,5].
Of course, there are many other reasons that make people sleepy, such as lack of exercise, eating high-calorie food, being too comfortable in the bed...
To sum up a sentence: winter love bed, really don't blame you!
Moreover, lying in bed in winter actually has benefits, that is: it can protect the cardiovascular system!
Why wake up immediately, but it is better to lie in bed for a while? This is related to the "morning peak phenomenon" of blood pressure.
Healthy adults generally have the highest blood pressure at 5 to 9 am, a process called the "morning peak" of blood pressure. After that, blood pressure gradually decreases [6].
This is because after a night's sleep, the blood circulation in the body becomes slower and the blood becomes more viscous. After waking up, the body's sympathetic nerves will immediately become excited, causing blood pressure to rise and heart rate to increase.
This phenomenon is especially pronounced in winter. Most studies have demonstrated that blood pressure rises as temperature decreases [7].
In the cold morning, "smack" from the bed, the body may not be able to adapt to the change of position and external temperature in time, prone to dizziness, palpitations, postural hypotension, and even cause cardiovascular accidents.
The morning peak phenomenon of blood pressure is one of the important factors inducing malignant cardiovascular and cerebrovascular events, and the incidence of cardiovascular and cerebrovascular events increases significantly with the rapid increase of blood pressure before and after getting up in the morning [8].
Therefore, patients with hypertension, diabetes, cardiovascular and cerebrovascular diseases, especially those living in places without heating, should pay more attention to not getting up too violently.
Seeing this, you may want to say: I would like to lie in bed, but life does not allow it!
Don't worry, be a person who will "lie in bed", 5 minutes a day is actually enough.
You can follow this 2-2-1 rule:
1. When you wake up in the morning, continue to lie down for 2 minutes. Within 2 minutes of lying down, stretch your waist, take a deep breath, and move your joints.
2. Sit up for 2 minutes.
3. Sit on the edge of the bed and wait for 1 minute, then stand up and move.
Here I would like to say a word: it is okay to lie in bed, but don't lie in bed for a long time!
After getting up, you can drink a cup of warm boiled water, which can dilute the viscous blood faster, and at the same time replenish the water lost by the body, so that the brain can quickly return to wakefulness.
(Image source: Soogif)
Contributing Authors:
Wu Jiacheng
Master of Cardiology, Union Hospital of Huazhong University of Science and Technology
Mo Nan
Master's degree in Geriatric Cognition and Psychology, Xiangya School of Nursing, Central South University
Review expert: Xu Xinna
Deputy Chief Physician of the Department of Cardiology, Beijing Jishuitan Hospital
bibliography
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[2] Wescott DL, Soehner AM, Roecklein KA. Sleep in seasonal affective disorder. Curr Opin Psychol. 2020;34:7-11.
Xie A Q, Chen W J, Ai X J, et al. Effects of temperature stimulation on thyroid hormone and cortisol levels in coriander[J]. Journal of Southwest University (Natural Science Edition), 2004, 26(4):487-489.
Pan Li. Thermal comfort study on awake and sleep state based on human physiological parameters[D]. Shanghai Jiao Tong University, 2012.
[5] Kurt Kr uchi. The human sleep–wake cycle reconsidered from a thermoregulatory point of view. Physiology & Behavior.2007. 90: 236–245.
Yuan Yanmin,Guo Yifang. Characteristics of circadian rhythm of human blood pressure and its regulatory mechanism[J].Chinese Journal of Hypertension,2008,16(06):483-485.
[7] Xu Dandan, Zhang Yi, Ban Jie, Chen Chen, Du Zonghao, Wang Jiaonan. Research progress on the effect of temperature on blood pressure change[J].Journal of Environmental Health,2018,8(02):151-157+161.
[8] Marfella R，Siniscalchi M，Portoghese M．et a1．Morning blood pressure surge as a destabilizing factor of atherosclerotic plaque：role of ubiquitin—proteasome activity[J]．Hypertension，2007，49：784—791．
Editors: Emgrand, Wu Jiaxiang, Zhang Liang
Proofreading: Wu Yihe | Typesetting: Li Yongmin
Operation: Han Ningning | Coordinator: Wu Wei