How many alarms do you have to press each morning to get out of bed?
Recently, a netizen shared his experience of being "scared" by the radar alarm clock that comes with the Apple mobile phone system to dizziness and vomiting during sleep.
Upon diagnosis, the neurologist indicated that the patient was a classic manifestation of vertigo. Lesions of the perivestibular system of the brain and ischemia of the anterior and posterior circulation of the brain may cause vertigo.
Experts interviewed
Shi Ming, chief physician of insomnia specialist at Shanghai Archives of Traditional Chinese Medicine
Chief physician of the Department of Cardiology, Beijing Huaxin Hospital Lu Chunpeng
I am always woken up by the alarm clock, and my heart can't stand it
Over a long period of evolution, the human body has developed a response mechanism that responds to short-term stimuli, with various hormonal changes that prepare the body for the stimulus.
For example, after the alarm clock is "stimulated", the human body will secrete adrenaline and cortisol to interrupt the sleep cycle and wake up the body.
Adrenocorticotropic hormone, also known as stress hormone, first allows the liver to release more sugar into the bloodstream, while notifying other tissues to release nearly 30 hormones, promoting a variety of responses.
Pupil dilation, trachea dilation, rapid heartbeat... The body fully enters a defensive state and returns to normal only after the "stimulus" is removed.
Heart pressure multiplies
Blood pressure, heart rate and adrenaline secretion rise rapidly, and if you have chronic cardiovascular diseases, long-term repeated stimulation can put pressure on the cardiovascular system, increasing the risk of high blood pressure and heart disease complications.
Loud and stimulating alarms are also easy to frighten people, cause vasoconstriction, accelerate heartbeat, induce or aggravate heart disease, cerebral arteriosclerosis, myocardial infarction and other diseases.
The body gets tired more easily
Decreased concentration, slow response, easy tiredness, headaches, resulting in decreased work efficiency.
Creates anxiety
Always being woken up by an alarm clock can make people irritable and prone to depression and anxiety.
If combined with the influence of bad living habits such as high work pressure, mood swings, lack of exercise, and large intake of high-calorie foods, over time, it will lead to endocrine disorders and threaten physical and mental health.
Multiple alarm clocks make people fall into the "sleep swamp"
If you wake up by an alarm clock for a long time, what happens to your body when you set multiple alarms?
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falling asleep again after the alarm goes off affects the process of hormone secretion; Repeatedly woken up by an alarm clock, the body also secretes a compound called adenosine.
Rising adenosine levels can make people feel more sleepy, more likely to fall into the sleep-wake cycle, and difficult to fully awake.
That's why you squint for a few minutes after pressing the alarm, only to open your eyes a few hours later. In the long run, you will feel weak, dizzy and unenergetic when you wake up.
In addition to setting the frequency of the alarm, the choice of the "style" of the alarm clock is also important.
A study by the team of Russian sleep expert Yelena Chareva showed that choosing the wrong ringtone not only leads to mood destruction and worse feelings, but also increases cortisol levels, which can negatively affect health.
Participants who chose "matching ringtones" according to their emotional condition had significantly better mental conditions.
How to get up "painlessly"?
Experts say that the alarm wake-up is a passive, mandatory interference measure. In order to avoid being awakened and reduce brain stimulation, it is recommended to choose a gentle way instead of the alarm clock.
easy listening
Compared with traditional alarm sounds, you can choose soft music, or natural sounds such as crisp birdsong and subtle running water to wake you up.
Pay attention to turn down the volume as much as possible, gradually wake up the brain in the morning, and reduce the pressure to get up.
Morning light
Before going to bed at night, you can leave a gap in the curtains.
After dawn, sunlight comes in, and the light stimulates the photoreceptors on the retina and sends awake signals to the brain, at which time, serotonin speeds up the body's metabolism and gradually wakes up the body.
lamplight
Place a timed desk lamp at the head of the bed to indirectly awaken the person's visual system with soft light.
Of course, without affecting daily work and learning, the best way is to sleep until you wake up naturally.
Go to bed and get up at a fixed time every day, develop habits, ensure sleep time and quality, and form a stable biological clock. ▲
Editor of this issue: Xu Menglian