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Aaaaaaaaaaaaaaaaaaaaaaa
Early in the morning "difficult to boot"
Didn't want to talk
Weak
Dizzy
Emotions are out of control
……
Are you getting up okay?
In fact, getting up is a popular saying of the common people, and there is no diagnostic name for the disease in medicine. It can be said that getting up is a negative emotion and irritability after waking up, which often occurs in people who are disturbed or have low sleep quality when sleeping, and women are more likely to wake up than men.
What's up to get up? Isn't it a bad tempered person who is being flirtatious?! In fact, getting up is a complex physiological and psychological interaction reaction, and getting up is not equal to bad temper!
Inexplicably got up? How to "dissipate the qi"? Here comes the answer!
Which monster is making a bad and causing the get-up gas?
The crux of the matter is sleep!
On the surface, the sleep-wake process is not just a simple thing to close your eyes and open your eyes! However, for the human body, it is an extremely complex process of program conversion. In the process of waking up, the body temperature and blood pressure are in an upward period, the heart rate is also accelerating, the breathing rate is accelerated, and the body is in a weak discomfort such as hypoglycemia and dehydration. If this process is not followed by the normal rhythm of nature, it is easy to get up.
First of all, the sleep phase is divided into REM sleep period and non-REM sleep period, and during the sleep process every night, the two sleep periods will alternately cycle. When the human body is in the REM sleep period, the skeletal muscles of the whole body are completely relaxed, the limbs and body are almost unable to move, while the cerebral cortex is extremely active, the eyeballs are rapidly rotating, and many dreams occur at this stage. When people are woken up during REM sleep, they are more likely to have anxiety, emotional loss of control and other manifestations of getting up.
Second, lack of sleep or poor quality leads to waking up in the morning emotionally out of control. Think about it, surfing videos at night, playing games, partying all night... You only hate that the nightlife is too short and late to sleep, and the next morning you have to get up early due to work and study time, and the sleep time is seriously insufficient, but it is the norm! In addition, the sleep environment is not good, the ambient temperature, humidity is too high or too low, and the sudden change of sleep environment will also lead to a decline in sleep quality. These will make the body and brain fatigue, cause the control ability of the emotional center in the brain to be disturbed, and it is more likely to appear that emotions cannot be controlled.
Again, the "violent wake-up call" will make the waking person more "violent". For example, the family angrily rushed into the bedroom, shouted "It's seven o'clock, don't get up yet", directly lifted the quilt, "crazy" slapped the sleeper's body, repeatedly nagged, shouted every 5 minutes, or set a very "violent" alarm clock. These wake-up methods not only make it difficult for people to fall asleep again, but also take away the sleeper's sense of sleep security. People wake up unsafely, of course, they are more likely to get up.
Is it hard to wake up smiling?
There is a way!
Uncontrollably waking up with a poor mood is also the distress of many friends who wake up, and even full of self-blame for the people around them afterwards. Is it really hard to wake up smiling? What do individuals need to do to stay away from getting out of bed?
01
Try not to stay up late. A large part of the reason for getting up is lack of sleep, if you sleep well at night, even if you are woken up, there will not be too much emotional fluctuations, and you can move from sleep to wakefulness relatively smoothly. Therefore, the best way to effectively prevent getting up is to try not to stay up late, ensure sleep time, and let yourself sleep fully.
02
Choose the "gentle" way to wake up. Let the sleeper feel safe enough and use pleasant stimuli to convey the signal of "waking up". For example, use light to wake up your body. You can turn on the light, or pull back the curtains and slowly get back to bed. Light will enter the human eye, causing the melatonin level in the sleeper's body to slowly drop, thus gradually waking up.
03
Maintain regular routines. The body's sleep is mainly regulated by the body clock. Fix the time for getting in and out of bed, and insist on it for more than 3 weeks to gradually form a fixed biological clock. In the morning, without an alarm clock, you can sleep until you wake up naturally, and you will wake up refreshed.
04
Adhere to moderate physical exercise in the morning. Morning aerobic exercise can help us wake up better and adapt to the external environment faster, while improving the quality of sleep at night and also helping to release emotional stress.
05
Listen to some light music. People who wake up with a heavy breath can first close their eyes and recuperate for two minutes in the morning, and then put on some soothing light music, and the mood will slowly calm down with the music.
Getting up is not terrible,
Accept it patiently together!
The most annoying thing people who have the gas to get up may be that they are said to have the gas to get up. "Ignore him, he's out of bed." Many times, such words not only do not help friends who have the ability to get up, but even further stimulate their emotions. In the face of relatives and friends who have getting up, we can give more understanding and tolerance: getting up is actually not so terrible, and it must be humanized.
Don't rush, but accept the fact – he's not a person who's used to getting up early, and it will take longer to go from being half awake and half asleep to actually waking up. Realizing this, we will lower our expectations, patiently wait for him to really wake up, and make our relationship more harmonious.
Encourage him to maintain good sleep habits. Don't stay up late every night, get in and out of bed regularly, help it arrange a comfortable bedroom environment, and adjust the corresponding temperature and humidity. In the morning, he could open the curtains and let the sun gently wake him up.
Usually listen to his psychological needs. Some people have a deep-seated reason for getting up, which may be because of inner anxiety. At this time, relatives, friends and family members should pay more attention to their inner needs, so that they feel that their inner anxiety and uneasiness can be accepted.
The author | Fan Tengten, deputy director of the Department of Sleep Medicine, Peking University Sixth Hospital
Audit | expert of the National Health Science Popularization Expert Database
Lu Lin, academician of the Chinese Academy of Sciences and president of the Sixth Hospital of Peking University
Planner | Tan Jia Yu Yunxi
Editor| Li Jun