In the daily life of middle-aged and elderly people, the problem of getting out of bed is often overlooked. However, this habitual action is actually related to the quality of our health, work and emotional state.
Have you ever had trouble getting out of bed in the morning, didn't want to leave the warm bed, and worried about your health?
Recently, a scientific study showed that getting a few more minutes of sleep after the alarm clock in the morning is good for health, and this result may provide a new perspective on the way we look at it.
01
Can you get up in the morning without being in a hurry?
According to surveys, it is not uncommon for people to have difficulty getting out of bed in the morning. The data also shows that nearly 70% of young people aged 20 to 29 say they can't get out of bed right away even when the alarm goes off.
This phenomenon is also common in our middle-aged and elderly groups. So, why is it hard to get out of bed?
Through interviews, it was found that the most frequently cited reason was "unable to wake up/too tired". The second reason is that we often worry about not waking up or feeling that we need to sleep longer, which is also a common reason why older people want to stay in bed.
Recently, a new study from Stockholm University in Sweden found that taking a nap after an alarm clock may benefit our physical health.
In the study, the scientists divided participants into two groups: a "nap group" that set the first alarm 30 minutes before waking up and went off every 9 to 10 minutes, and the other who got up as soon as the alarm went off.
Surprisingly, a 30-minute nap after an alarm went off significantly improved cognitive abilities, including numeracy speed, situational memory, and cognitive control.
And, napping can also boost your cortisol levels in the morning, making you wake up more alert and in a happier mood.
Scientists explain that this is because there is a transition period from sleep to wakefulness, known as sleep inertia.
During this time, people experience temporary feelings of confusion, unresponsiveness, difficulty concentrating, and memory loss, which gradually dissipates as the time spent awake increases.
In other words, our bodies need a buffer time to squeeze out a nap that helps us regulate our cortisol levels, improve cognitive function, and stay in a better state and mood for the day.
02
What can I do to get out of bed "painlessly"?
I believe that many people know that they can get up happily after the alarm goes off in the morning, but they still have to get up in the morning, and for some people, getting up still makes them feel painful.
So, how exactly can you get out of bed "painlessly"?
One experiment suggests that we can set three or four alarms to wake ourselves up in a gentle way.
First, wake yourself up by choosing soft alarm music, using the smartwatch's vibrating function, or letting the curtains open automatically to simulate the light of a sunrise.
Then, it is advisable to set a gentle alarm every 9 to 10 minutes, so that you can fall into a light nap several times before finally waking up, and reduce the discomfort caused by being awakened. But it's important to note that we can't take a nap indefinitely.
The last alarm clock you wake up with is still a gentle ringtone to tell you that it's really time to wake up.
If you're worried that you won't wake up with the last alarm, you can try an alarm clock rug, or wake up quickly by taking a photo at a fixed point or doing arithmetic to turn off the alarm clock.
03
These movements make you feel healthier when you wake up
When you wake up in the morning, you can do some exercise that can help you wake up quickly and help you stay healthy. Here are the steps:
1. Ten and a half finger dry combing: Combing hair with dry fingers can stimulate the cerebral cortex, promote metabolism, improve and improve blood circulation in the head.
2. Take turns rubbing your neck with one hand: sit on the edge of the bed, warm your hands and then rub your neck, 25-30 times on each side. This action soothes neck discomfort and increases blood circulation.
3. Chest expansion, upper and lower shoulders: After standing firmly, do chest expansion exercises and hold both upper and lower shoulders 36 times. This action strengthens the heart and lungs and prevents discomfort in the shoulders and arms.
4. Massage the lower back with both hands and half fists: Relax your body and massage the lower back with both hands until you feel warm. This action can prevent lower back pain and kidney deficiency-related problems.
Using the "Golden Ten Minutes" to do the four-step exercise for longevity can help improve the quality of life and delay aging.
Write at the end
In our daily lives, we can choose to take a nap after the alarm goes off. This improves our cognitive abilities and also allows us to start our day in a better state and mood.
Therefore, instead of worrying about the difficulty of getting out of bed in the morning, we should try to understand and accept our biological clock, and find a way to get up at our own pace based on this. After all, we all want to welcome every new day in the best possible shape.