It may be difficult to get a good night's sleep, but when you wake up in the morning, it may not feel so refreshed. Sleeping and waking up are brain processes that we do not fully understand. , Sleep and wake up the transition of these two states may be more progressive than the press switch.
Even in the morning when you feel you have lost consciousness, then sleep still has its standard structure, with lighter and deeper stages of continuous circulation; sleep at all stages is crucial to waking up in the morning, if sleep is disturbed or not Getting enough sleep, then getting up on time may be really hard for us.
Many adults require 7-9 hours of sleep per night to ensure they are working optimally the next day, so adequate sleep is essential for good health and mental well-being, while getting enough good quality sleep We can make sure we stay awake on the next day and work more efficiently during the day.
Some habits that may affect our sleep
The bright light of the morning helps to reset the circadian body clock and regularly maintains the circadian rhythm of the body. In order to maintain sleep rhythm and improve body health and alertness, bright light should be sought when we wake up , Too strong light at night may make it hard to fall asleep because glare will inhibit the body to promote the production of sleep-promoting melatonin, which is why scientists do not recommend using such as mobile phones, laptops before going to sleep at night Other reasons for the equipment.
Eating a big meal before going to bed might put pressure on the body's esophageal sphincter when we lie down, boosting heartburn and disturbing sleep. The esophageal sphincter is the distal muscle of the esophagus that inhibits stomach and stomach contents After moving, having the last meal for at least two or three hours before going to bed may ensure that the food is completely digested when we sleep, and should also reduce fluid intake before going to sleep to ensure we do not have nighttime sleep during the night.
Alcohol may cause drowsiness for us, but getting alcohol while going to sleep may interfere with sleep; because alcohol metabolism causes more frequent wakefulness, night sweats, nightmares, and pains during sleep; it also reduces nighttime sleep Quality, experts recommend not to drink alcohol at least four hours before going to bed.
Some tips to help us sleep and stay awake
Relax at night before going to bed decompression, relax; try a warm bath, quietly reading a book (not e-books) or a cup of hot milk. Experts do not recommend exercise at bedtime, playing games or watching TV, because these behaviors may be Will increase the physiological awakening of the body before going to bed, making it difficult for us to fall asleep.Pressure itself will also affect sleep, try to relax before bedtime decompression may be able to help the body effectively inhibit insomnia.
Develop a good sleep habits and long-term adherence, the body will run a special kind of biological clock to control the daily sleep and wake up; when we have regular rest, this internal clock will work effectively, try to set a stable Sleep and wake up time, and always remember the bright morning time, which is very important to reset the body's biological clock.
Creating a good sleeping environment, the more important point is quiet, light is not strong, and comfortable bedding and good temperature control environment.
A little dizziness may be normal
The first 15 minutes after waking up are the most difficult for us because our brain has not yet begun to work properly, a phenomenon known as sleep inertia, where sleep inertia is our first It feels dizzy when awake, and it often happens because the brain is still asleep.
If we are temporarily awakened, a sluggish sleeping experience can help us to quickly go to sleep again, but if we are suddenly awake (such as a ringing or siren) then the drowsiness after sleeping can affect the brain's ability to alert or phone The cognitive ability of the ringing response, the degree of this inertia of sleep, is usually influenced by the individual's previous lack of sleep, daytime hours, and whether to wake from deep sleep.
So if we experience this kind of sleep inertia (dull sleep) in the morning and find it hard to wake up, then we need to make sure we get enough sleep, and we should also allow a little time to get ourselves fully awake.
