Is this the one who wakes up every morning?
Seven or eight alarm clocks can't wake up
The role of the alarm clock became
Change your position and continue to sleep
Get up when the alarm goes off
It's really anti-human
The alarm clock can't wake up every morning, and it has gradually become the norm in everyone's life. A survey in 2017 found that lying in bed is almost a common phenomenon, and nearly 70% of young people aged 20~29 cannot get out of bed immediately after the alarm clock rings. A recent article published in the Journal of Sleep Research also reported that 69% of respondents would use the "Sleep Again" feature or set multiple alarms. So why do we always have a hard time getting out of bed?
It is understood that the most common reason is "unable to wake up/too tired". The workload during the day is already exhausting, and if you work extra hours and stay up late at night, your body and brain will be overloaded, and you won't get enough sleep for a few hours.
Secondly, the feeling of lying under the covers is pleasant. At the same time, including "worrying about not waking up", "needing a longer sleep time", "not getting up motivation", "lack of sleep", etc., are also common reasons for everyone to stay in bed.
Go off the alarm and then go to sleep
In better condition
The latest scientific research has found that a little more bed and a nap after an alarm clock goes off may be better for our bodies. The research team from Stockholm University in Sweden was recruited to conduct experiments in groups, and the "nap group" needed to set the first alarm 30 minutes before waking up, and then the alarm went off every 9~10 minutes, and the "direct wake up group" got up immediately after the alarm went off.
The researchers found that taking a 30-minute nap after an alarm went off significantly improved cognitive abilities, including the speed of arithmetic, situational memory, and cognitive control.
The nap group's computing power, situational memory, and cognitive control levels improved within 40 minutes of waking up
Taking a nap can also raise cortisol levels in the morning, making you more alert and in a happier mood when you wake up. Let people have a good mood, an optimistic attitude, agile cognitive thinking, and plenty of energy. The researchers explain that there is a transition period from sleep to wakefulness, and this transition period is called sleep inertia. During this time, people experience temporary confusion, unresponsiveness, difficulty concentrating, and memory loss, which gradually dissipates as the amount of waking time increases.
Neuroscience studies have found that there is a large difference in our neural activity between sleep and wakefulness, and there may be a delay when switching states.
From an evolutionary perspective, a certain amount of sleep inertia can help us fall asleep quickly when we wake up by chance, helping us conserve energy better, while a 30-minute bed-napping time may help alleviate sleep inertia and improve cognitive function after waking up.
Sleep inertia (green line) appears immediately after waking up and disappears after about half an hour
In other words, our bodies need time to buffer, and taking a nap after the alarm goes off will not only improve cognitive function, regulate cortisol levels, but also maintain a better state and mood.
How to get out of bed "painlessly".
According to the experiment, you can set 3 ~ 4 alarm clocks and gently wake yourself up.
The first alarm clock, as gentle as possible, can be an iPhone sleep alarm with a gradual volume and a fresh and bright melody, a smartwatch that wakes up with a vibration on your wrist, or a curtain that opens automatically or a natural wake-up light that simulates the light of a sunrise.
Don't use iPhone Ringtone Radar, the sharp tones of which wake people up and make them easily startled. Set a gentle alarm every 9~10 minutes to allow yourself to take a light nap three more times before finally waking up, so as to reduce the discomfort caused by being awakened, so that it is easier to wake up. Change the alarm clock at the last time you wake up to an equally gentle ringtone and tell yourself that it's really time to get up.
If you're worried that the last alarm won't wake you up, you can give yourself a little bit of intensity at the end, for example, make an alarm clock rug and stand for 10 seconds for 15 kg or more to stop the alarm clock, or try a fancy wake-up app to take a photo or do arithmetic problems to turn off the alarm.
Editor: Li Ling
Source: Popular Science China
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