In this short period of time, more than 1/3 of the time is spent in sleep. A good night's sleep can lay the foundation for work and life the next day, so that all organs can get full rest.
At the same time, sleep also helps to improve immune function and stabilize endocrine balance, which is a step that cannot be lacking in health.
However, in recent years, due to the acceleration of social rhythm, the sudden increase in work and life pressure, the development of electronic products and other aspects, more and more people have begun to be plagued by sleep disorders, such as long-term active or passive staying up late, insomnia and early awakening are common problems.
Some people, obviously it is very easy to go to sleep, but it is easy to wake up early, even around 3-5 a.m., and then they can no longer fall asleep.
So the question is, insomnia and early awakening, how to adjust it to alleviate it?
First of all, insomnia and early awakening are affected by a variety of factors, including mood, living habits, diseases and other aspects. After repeated insomnia and early awakening, the first thing to do is to rule out the effects of diseases, such as whether it is in menopause, whether there are cardiovascular and cerebrovascular-related diseases, diabetes, etc. If there is no disease and similar manifestations occur repeatedly, it can be alleviated by the following methods;
1. Avoid napping
There are many people who can't go to bed early at night and have poor sleep quality, and they will choose to make up for sleep during the day, but this sleep is a few hours. As everyone knows, insomnia at night but taking a nap will just disrupt the body's sleep law, and eventually form a vicious circle, day and night upside down.
Therefore, for people with early awakening problems, they should try to avoid sleeping for a long time to take a nap. If it is really difficult to stick to it, the nap time should be controlled within 40 minutes, which can not only alleviate fatigue, but also provide sufficient energy for an afternoon of activities;
2, exercise can not be less
In the few hours before going to bed, you can do some soothing physical exercises, which can prompt the brain to secrete special substances to inhibit the body's excitability. At the same time, the feeling of exhaustion after exercise will also increase their desire to rest and sleep.
Moreover, after exercise, as the body temperature continues to drop, it will be faster to enter the state of sleep. As for the choice of exercise, there are many kinds, including walking, brisk walking, yoga or tai chi, jogging, etc.;
3. Adjust the sleep time
Why people have insomnia and wake up early, in fact, most of them are because we miss the best sleep time, and the clinic also calls this period of sleepiness peak.
Usually, the period from 22:00 to 2:00 a.m. is the best golden sleep time, because melatonin secretion is the most vigorous during this period, it is easier to enter the sleep state, and the quality of sleep throughout the night is relatively high. Therefore, it is recommended that everyone fall asleep before 23:00 at night;
4. Create a sleeping environment
Usually, the quality of a person's sleep is good or bad, mainly related to the secretion of melatonin. The more in a dim environment, the more vigorous the secretion of melatonin will be and the higher the quality of sleep.
Therefore, if you don't want to wake up early, you should try to maintain a dim sleep environment, avoid turning on the lights and closing the curtains. At the same time, it is recommended that you put down electronic products one hour before sleep, so as not to cause central excitement and inhibit melatonin secretion of electronic products.
Through the above several ways to adjust, the quality of sleep may be improved. However, if the life adjustment is ineffective, the frequency of insomnia and early awakening is getting higher and higher, which seriously affects the next day's work and life, or at the same time of insomnia, the body is accompanied by other uncomfortable symptoms, in this case, it is necessary to seek medical treatment in time to adjust.