Unexpectedly, 'waking up early' may be more dangerous than staying up late! It's healthier to wake up at this time

Everyone knows the dangers of staying up late, but did you know that 'getting up early' may be even more terrifying than staying up late! What harm does waking up too early bring to the body? How should we sleep well? This will take you to learn more~01Getting up early may be more terrifying than staying up late? More damaging?Good sleep is a key factor in ensuring physical and mental health. Everyone knows that staying up late is not good for the body, and going to bed early and getting up early is good for the body

Everyone knows the dangers of staying up late, but did you know that 'getting up early' may be even more terrifying than staying up late! What harm does waking up too early bring to the body? How should we sleep well? This will take you to learn more~

01

Getting up early may be more terrifying than staying up late? More damaging?

Good sleep is a key factor in ensuring physical and mental health. Everyone knows that staying up late is not good for the body, and going to bed early and getting up early is good for the body. But in reality, waking up early and waking up early are different concepts. A study conducted abroad found that the sleep time of study participants was 4 hours, and volunteers who slept between 23:00 and 3:00 were in worse condition the next day than those who slept between 3:00 and 7:00. The harm of waking up early is no less than staying up late. Note that this' early rise 'refers to those who lack sufficient sleep time.

Possible reasons are:

People who wake up early often experience sudden sleep interruptions. Non rapid eye movement sleep will be greatly reduced in the second half of the night, mainly rapid eye movement sleep. Sudden interruption of sleep leads to sleep inertia (waking up qi), which is a negative emotion that occurs after sleep, manifested as drowsiness, decreased cognitive ability, and low mood when waking up. In severe cases, there may be disorientation or confusion in consciousness. Sleep deprivation can also exacerbate the discomfort caused by sleep inertia.

People who wake up early have higher levels of endothelin. It is a hormone related to stress. Therefore, people who wake up early are more likely to experience muscle pain and headaches. Cortisol increases a person's alertness to external stimuli and makes them more prone to irritability and fatigue.

People who wake up early are prone to fatigue. Due to the longer daytime and relatively short lunch and lunch breaks, fatigue is more likely to occur. At night, they will lie down earlier, which will lead to sleep Circadian rhythm disorder. So staying up late and getting up too early are both unhealthy, and the most important thing is to ensure 7-9 hours of complete sleep.

02

Getting up too early and getting physically injured

Some people, especially the elderly, prefer to wake up early and wake up before 5 o'clock. However, this may be dangerous as it does not make people wake up too early. Getting up too early, like staying up late, can lead to insufficient sleep time and symptoms of sleep deprivation. Acute sleep deprivation can lead to symptoms such as headaches, dizziness, decreased attention, and irritability; Long term sleep deprivation will lead to immune dysfunction, and increase the risk of digestive tract diseases, obesity, cardio cerebral Vascular disease, Alzheimer's disease, immune diseases, etc.

03

5 sleep methods may cause you to wake up late at night

If your sleep quality is very poor and you always wake up in the middle of the night and can't sleep anymore, or if you wake up very early in the morning, there may be five reasons: 1. Sleeping too early: Some people are afraid of not getting enough sleep time and enter the bed early from 8 to 9 pm, but if you go to bed too early and the body is not ready for sleep, entering the bed can also cause tossing and turning, affecting sleep quality. 2. Taking a long nap:

The problem is not the nap itself, but the long nap time.

Research shows that taking a nap for more than 30 minutes will shorten the period of Slow-wave sleep at night, that is, reduce the time for the brain to take a deep rest, which will inevitably affect the quality of sleep and make people wake up halfway or early. Therefore, the nap should be controlled at about 20-30 minutes, and don't doze off after 3 p.m.

3. Room temperature 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, and on the other hand, it can also disrupt the normal sleep structure and affect the quality of sleep.

4. Play with your phone before bedtime:

If you regularly browse social media and watch TV plays before going to bed, the blue light released by the mobile phone screen will inhibit the secretion of Melatonin in the human body, so you should reduce watching mobile phones before going to bed.

5. Drinking before bedtime:

Some people think that drinking alcohol before bedtime can help them sleep soundly, but in reality, in the first few hours after falling asleep, the body metabolizes alcohol, and the body also needs to "work overtime" to metabolize alcohol. They often wake up and go to the bathroom, which can make people restless in the second half of the night and greatly reduce the quality of sleep.

04

7 ways to improve your sleep

1. Regular life: try to get up at the same time every day, including rest days, to help adjust the "Circadian clock". Do not wake up too early or too late. It is recommended to wake up around 7:30 and do not lie in bed. Excessive lying in bed can lead to fragmented sleep and shallow sleep.

It is recommended to fall asleep before 23:00 as much as possible, but do not brew drowsiness in bed too early. Wait until you feel drowsy before going to bed.

2. Increase physical activity: such as doing exercises, dancing, practicing Tai Chi, yoga, etc., can help alleviate difficulty falling asleep and deepen sleep, but do not exercise vigorously two hours before bedtime.

3. Control 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 consumption.

4. Prepare before bedtime: Take a hot bath or soak your feet in hot water before bedtime; Wear loose fitting pajamas; The height and softness of the pillow are appropriate, and the thickness of the blanket is appropriate; Turn off the lights, close the doors and windows, close the curtains, and create a quiet and comfortable sleeping environment.

5. Control the frequency of nocturia: Avoid eating and drinking large amounts of water two hours before bedtime to avoid frequent waking up. If you have overactive bladder, medication treatment can be considered.

6. Beware of psychological issues:

If there are mental and psychological problems that lead to poor sleep, it is recommended to seek medical treatment from a professional medical institution. If necessary, medication treatment can be considered according to medical advice.

7. Learn relaxation training to help improve the quality of sleep: Diaphragmatic breathing relaxation method: keep sitting or lying flat, relax your shoulders, and close your eyes; Place your hands on your abdomen and slowly inhale deeply, pausing for 1-2 seconds; Slowly exhale and pause for 1-2 seconds, repeating the cycle. Progressive muscle relaxation:

Taking the arm as an example, first grip the fist tightly, contract the forearm, and experience the feeling of muscle tension followed by bloating, soreness, and numbness. Then gradually relax and open, and experience the feeling of relaxation, comfort, and warmth after blood perfusion. Train in the order of head, arms, trunk, and lower limbs.

Attention:

Long term insomnia is not conducive to physical health and emotional management. If there is still insomnia after the above adjustment, it is recommended to seek medical attention.

(There are doctors in Liaoshen who speak medicine)

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