I couldn't wake up when I was a child, and I couldn't sleep when I grew up, which is a true portrayal of many people. As I get older, waking up in the middle of the night becomes more and more frequent, and what is worse is that I toss and turn and can't fall asleep again after waking up.
What time do you wake up early?
Waking up early may be sick
If you usually wake up too many times early or affect the quality of sleep, you should pay attention, which may be related to the following diseases:
1. Depression and anxiety
Typical depression and insomnia have a characteristic of early awakening. Wake up at least an hour earlier than usual, and more often wake up two hours or more early.
2 Thyroid disease: An overactive thyroid gland causes a rapid heartbeat, a surge in adrenaline production, causing insomnia anxiety, and an underactive thyroid gland increases the likelihood of sleep apnea by 35%.
3 Acid reflux
The discomfort of heartburn makes it impossible to sleep, and even when there is no feeling of heartburn, the acid in the esophagus can trigger a reflex that disrupts sleep.
4 Respiratory problems, seasonal allergies, colds can cause tossing and turning at night or early awakening, and other factors can also narrow the airways, such as a deviated septum, nasal polyps, and enlarged tonsils.
1 Hormonal changes
As we age, the secretion of melatonin and growth hormone decreases, resulting in a decrease in the quality of both deep and light sleep, and early awakening occurs.
2 Vitamin D deficiency
Harvard researchers have found that vitamin D deficiency is associated with poor sleep quality, and it directly affects the part of the brain that plays a role in sleep.
3 Always look at your phoneIf you browse social media, watch dramas, or play games for a long time before going to bed, the blue light on the screen will prevent your body from producing melatonin.
4 Drinking before bedThe first few hours after falling asleep will metabolize alcohol, affecting sleep and entering the REM phase. This can make people restless in the second half of the night, affect sleep quality, and lead to early awakenings.
In addition, factors such as going to bed too early and taking too long naps are also causes of early awakening.
How to alleviate "early awakening"?
1 Try to fall asleep on time
Adjust the time to go to bed, it is recommended to go to bed no later than 23 o'clock, and sleep more than 90% of the time you spend in bed. Napping should be controlled at 20~30 minutes, and don't take a nap after 3 p.m.
2 Practice Xi abdominal breathing, take the initiative to slowly puff up the abdominal muscles when inhaling, and then slowly retract the abdominal muscles when exhaling, so as to reduce the breathing rate, which will relax people and reduce anxiety.
3 Reduce the number of alarms by setting only one alarm and waking up as soon as the alarm goes off. You can set yourself a body "boot time" of about 15 minutes to make the human body and cerebral cortex gradually awake.
4. Exercise appropriately during the day
Doing more exercise, even if it's a half-hour walk, will help you sleep.
5 Maintain a good mood Objective things and self-mentality can have an impact on emotions, there is no way to change objective things, try to change the angle from which you look at things, and then change your mentality.
6 Avoid drug abuseSome people abuse melatonin, sleeping pills, etc., regardless of their own conditions, which is not only not beneficial to improve sleep, but may also have other side effects.
It should be reminded that if you are troubled by the problem of early awakening for a long time, you should seek help from a professional doctor in time.