Everyone knows the dangers of staying up late, but did you know that "waking up early" can be scarier than staying up late!
What are the dangers to the body of waking up too early? How should we sleep well? This will take you to understand ~
01
Waking up early can be scarier than staying up late? More hurtful?
Good sleep is a key factor in safeguarding physical and mental health. Everyone knows that staying up late is not good for the body, and it is good to go to bed early and get up early. But in reality, waking up early and waking up early are different concepts.
A study carried out abroad found that the study participants slept for 4 hours, and the volunteers who slept at 23:00~3:00 were worse the next day than those who slept at 3:00~7:00.
Waking up too early is no less harmful than staying up late. Note that this "early riser" refers to those who don't get enough sleep.
Possible causes are:
People who wake up too early tend to have sudden sleep disruptions. Non-REM sleep in the second half of the night is greatly reduced, mainly REM sleep. The sudden interruption of sleep leads to sleep inertia (getting up gas), sleep inertia is a negative emotion that occurs after sleep, manifested as grogginess, cognitive decline, low mood, and severe cases may have a sense of direction or confusion. Sleep deprivation can also exacerbate the discomfort caused by sleep inertia.
People who wake up too early have higher levels of cortisol. It is a hormone related to stress. As a result, people who get up too early are more likely to have muscle pain and headaches. Cortisol makes people more vigilant about external stimuli, and they are more likely to be irritable and tired.
People who get up too early get tired easily. Because the days are longer, lunch and lunch breaks are relatively short, and fatigue is more likely to occur. Lie down earlier at night, which can lead to sleep circadian rhythm disturbances.
Therefore, staying up late and getting up early is unhealthy, and the most important thing is to ensure 7~9 hours of complete sleep.
02
Waking up too early, the body also hurts
Some people, especially the elderly, like to get up early and get up less than 5 o'clock, in fact, this can be dangerous, getting up early is not making people get up early. Waking up too early, like staying up late, can lead to insufficient sleep time and symptoms of sleep deprivation:
- Acute sleep deprivation can produce symptoms such as headache, dizziness, decreased concentration, irritability, etc.;
- Long-term sleep deprivation can lead to immune dysfunction of the body, increasing the risk of digestive tract diseases, obesity, cardiovascular and cerebrovascular diseases, Alzheimer's disease, immune diseases and so on.
03
5 ways to sleep may cause you to wake up in the middle of the night
If your sleep quality is very poor, you always wake up in the middle of the night and then can't fall asleep, or you wake up very early in the morning, there may be the following 5 reasons:
1. Sleep too early:
Some people are afraid that the sleep time is not enough, and they enter the bed early at 8~9 pm, but they go up too early, the body is not ready for sleep, and entering the bed will also toss and turn, affecting the quality of sleep.
2. Nap is too long:
The problem is not the nap itself, but the long nap.
Studies have shown that more than 30 minutes of napping will shorten the time period of slow wave sleep at night, that is, let the brain rest deeply less, which will inevitably affect the quality of sleep, make people wake up or wake up early, so the nap should be controlled at about 20~30 minutes, more than 3 pm do not doze off.
3. The room temperature is too high:
If you feel that the external environment is too hot before going to bed, on the one hand, it is not conducive to falling asleep, on the other hand, it will also destroy the normal sleep structure and affect the quality of sleep.
4. Play with your phone before going to bed:
If you routinely browse social media, watch dramas, etc. before going to bed, the blue light released by the mobile phone screen will inhibit the secretion of melatonin in the human body, and you should reduce the number of mobile phones before going to bed.
5. Drink alcohol before bed:
Some people think that drinking some alcohol before going to bed can sleep more soundly, but in fact, in the first few hours after falling asleep, the body will metabolize alcohol, the body will also "work overtime" to metabolize alcohol, and will frequently get up at night to go to the bathroom, which will make people become restless in the second half of the night and the quality of sleep is greatly reduced.
04
7 ways to help you improve your sleep
1. Regular life:
Trying to get up at the same time every day, including rest days, can help set your "body clock."
Do not get up too early or too late, it is recommended to get up around 7:30, and do not lie in bed, too much bed will lead to sleep fragmentation and light sleep.
It is recommended to try to fall asleep before 23:00, but do not brew drowsiness in bed too early, and wait for drowsiness before going to bed.
2. Increase physical activity:
Such as doing exercises, dancing, playing tai chi, practicing yoga, etc., can help reduce the difficulty of falling asleep and deepen sleep, but do not exercise vigorously two hours before going to bed.
3. Control your diet:
Do not go to bed on an empty or full stomach, avoid consuming too many caffeinated beverages, such as tea, coffee, chocolate, and try to quit smoking and limit alcohol.
4. Prepare for bed:
Take a hot bath or soak your feet in hot water before going to bed; wear loose pajamas; The pillow is high and low, soft and hard, and the quilt is thin and appropriate; Turn off the lights, close the doors and windows, and close the curtains to create a quiet and comfortable sleeping environment.
5. Control the frequency of nocturia:
Avoid eating and drinking plenty of water two hours before going to bed to avoid getting up frequently at night. If you have an overactive bladder, medication may be considered.
6. Beware of psychological problems:
If there is a mental and psychological problem that causes poor sleep, it is recommended to go to a professional medical institution for diagnosis and treatment, and if necessary, drug treatment can be considered according to the doctor's advice.
7. Learn relaxation training to help improve sleep quality:
- Abdominal breathing relaxation:
Stay seated or lying flat with your shoulders relaxed and your eyes closed; Put your hands on your abdomen, inhale slowly and deeply, pause for 1 second ~ 2 seconds; Exhale slowly, pause for 1 second ~ 2 seconds, and so on.
- Progressive muscle relaxation:
Take the arm as an example, first clench the fist, contract the forearm, experience the feeling of muscle tension, soreness, numbness, and then gradually relax and open, experience the feeling of relaxation and comfort, and warmth after blood infusion. Train in the order of head, arms, torso, and lower limbs.
Note: Long-term insomnia is not conducive to physical health, more detrimental to emotional management, if after the above adjustment, there is still insomnia problem, it is recommended to go to the hospital.
In 2023
China Women's Daily
Source: CCCTV Life Circle, Popular Science China
Photo/Photogram
Editor-in-Charge/Pastoral Yellow Butterfly
Review/Yifan Producer/Zhifei