Money is more troublesome and less close to home, sleeping until you wake up naturally, is the dream of many adults. Some people don't find jobs that are rich and less likely to be close to home, but they are able to sleep until they "wake up naturally."
However, his "natural awakening" is in the middle of the night, and after waking up, he turns over and over, tosses for a long time, and falls asleep when the sky is almost dawn, which makes people very devastated.
If this situation only occurs occasionally, there is no need to worry too much, but if it exists for a long time, it may be caused by physical problems and needs our attention.
Why do you "wake up naturally" in the middle of the night?
Waking up in the middle of the night and not being able to sleep, in medicine belongs to "intermittent insomnia", also known as "early awakening", is a sleep disorder, mostly manifested as falling asleep barrier-free, but sleep time is not long, easy to wake up.
This situation often occurs to easily affect the quality of sleep, which in turn brings a lot of negative effects to the body. There are roughly five reasons for this intermittent insomnia.
Circadian clock disorders
The biological clock is the clock for the body to fall asleep and wake up, if you often stay up late, life is irregular, day and night are reversed, it is easy to lead to the biological clock disorder.
The damage of the circadian clock disorder to the body slowly manifests itself with the degree of sleep deprivation. Not only sleep, the circadian clock is also essential for metabolism and other important bodily functions.
Thyroid problems
Thyroid hormones secreted by the thyroid gland promote circulation and development in the body, and the quality of sleep and the level of thyroxine secretion are closely related.
Overactive thyroid gland may cause rapid heartbeat and a surge in adrenaline secretion, causing anxiety and insomnia. Among them, people with hyperthyroidism are more likely to have difficulty falling asleep or wake up easily in the middle of the night, or even sleepless all night.
Sleep apnea syndrome
The main symptom of such patients is snoring, which occurs suddenly with apnea during snoring, and after this snoring, it takes a minute or two or more to hear the next snoring.
During this process, the patient may be awakened by himself, and often wake up to feel drooling, and the pillow is wet.
Emotional anxiety
When people worry and worry about things in their hearts, such as the work that needs to be handled the next day, or when there are very important exams and interviews in the near future, they will invisibly add pressure to themselves.
The greater the pressure, the more anxious, the poorer the sleep quality, easy to wake up early, obviously there is a long time before the alarm clock rings, but they are inexplicably awake, and they want to sleep again, which is typical of stress and anxiety.
depression
Depression is a common mental illness in which patients experience low mood, pessimism, anorexia, sleep disturbances, and mood swings.
About 50% of the first symptoms of depression patients will be manifested as insomnia, generally reflected in two aspects of "difficult to fall asleep" and "early wake-up", especially after waking up early, it is easy to be depressed, and it is listless during the day, then it is recommended to go to the psychiatric department.
To improve insomnia, do 4 points well
01
Avoid the brain in a state of excitement
Before going to bed, try not to put the brain in excitement, anxiety, fear and other emotions, the brain has been in excitement, but also cause poor sleep quality.
It is recommended to turn off or stay away from electronic devices in the last half hour before bedtime and avoid taking exciting drinks (such as coffee, strong tea, etc.).
02
Take a hot shower before bedtime
Taking a hot bath an hour or two before bedtime can promote sleep.
After a busy day, the body produces a feeling of exhaustion, take a hot bath before going to bed, when falling asleep, the body's body temperature drops, and the feeling of exhaustion will help people fall asleep.
03
Sleeping environment
Create a comfortable sleeping environment, try to choose to wear some cotton pajamas when sleeping, bedding should also be changed and washed frequently, and choose the right mattress and pillow according to your needs.
04
Do not be overly full or hungry before going to bed
Do not eat too much or sleep hungry before going to bed, eating too much or hungry before going to bed will affect the quality of sleep.
Usually, you can eat more foods that help you sleep. Such as bananas, oats, tomatoes, these foods contain a lot of melatonin will help you sleep.
Good sleep habits are important, and only when you get complete relaxation and rest time, your body can be better.
Resources:
ZHANG Ying,TENG Jing. A brief analysis of the research progress of early awakening insomnia[J].World Latest Medical Information Digest,2019,19(66):70-71.DOI:10.19613/j.cnki.1671-3141.2019.66.034.
[2] DU Hui,ZHANG Liang,ZHANG Jinhua,BIRLING Yoann,WANG Huayu,WANG Weidong. Correlation between insomnia symptoms and common psychological factors[J].World Journal of Sleep Medicine,2018,5(03):348-353.