Can't get up in the morning, and feel tired when you wake up? Maybe your alarm clock is not set correctly! Your health will get worse and worse...

The most painful thing in the world

Nothing is better than a sound sleep in the early morning

I will be woken up by the alarm clock

If you squint again, half a century will have passed.

To wake yourself up faster

The alarm clock must be loud and frequent

A long list will give you a sense of security

As if this can offset the pain of being separated from the bed

Stop it now. The more alarm clocks you have, the louder they are. It doesn’t mean they are more effective! They may make you more irritable and less willing to get up. It will make you lose your mind.

In some ways, a noisy alarm clock may even have an impact on your physical health.

If you go to bed on time, but still feel like you haven’t gotten enough sleep when the alarm goes off, and your brain feels like it’s covered in cement, it’s likely that the alarm clock is the problem!

When we sleep at night, we don't sleep soundly all the time. There are still several cycles. Each cycle is roughly divided into five stages: falling asleep - light sleep - deep sleep - deep sleep - rapid eye movement

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I won’t go into too much detail, all you need to know is that if you wake up naturally from sleep, you usually wake up after the rapid eye movement period.

The state of the brain at this time is very similar to when awake, and the switch can basically be done painlessly. When you wake up, you will not be so irritable, and you will feel like you have had a "full sleep", and your brain will work better.

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But if you are woken up by an alarm clock, there is no guarantee that you will wake up at the right time. Maybe you had just entered a deep sleep at that time, and you were simply forcibly awakened.

Being suddenly woken up by an alarm clock during deep sleep can actually bring you many negative effects:

Becoming more sleepy and wanting to sleep again after waking up

When you are awakened by the alarm clock, the concentration of adenosine in your brain will increase. This substance is the source of your sleepiness.

So even though you are woken up by the alarm clock, you want to stay in bed and take a nap.

There will be a long period of confusion.

Many people may find that after waking up, they always feel that their brains are not enough and they forget this and that. This is also related to being woken up by the alarm clock.

Studies have found that if you are awakened during deep sleep, your short-term memory and cognitive performance will be relatively poor within 2 hours, and even your motor skills will be at a low level for a period of time.

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The body is prone to stress reactions

Many people set their alarm clocks louder or use more stimulating ringtones. This sudden sound stimulation is very frightening to people. The moment you wake up, the adrenaline in your body rises rapidly, causing your blood pressure and heart rate to rise.

For people with cardiovascular and cerebrovascular diseases, it is easy to increase the risk of disease; for ordinary people, it may also affect the mental state and endocrine system in the long run, causing cold sweats, etc.

Simply put, my heart just can't take it anymore.

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In fact, it will not make you wake up faster. On the contrary, setting many alarms will make it more and more difficult to wake up.

You know, getting up is not just about opening your eyes, it is also a process of remobilizing the entire body.

The moment you wake up from sleep, it is adrenaline and cortisol that interrupt the sleep cycle and activate nerves and muscles to make you awake.

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If you set many alarm clocks and are constantly woken up, falling asleep, and woken up again, the secretion of adrenaline and cortisol will be disrupted. Over time, your biological clock will also be affected, and it will become more difficult to get up in the morning.

In addition, if you wake up and fall asleep again and again, the adenosine secreted by the human body will only increase, making you more sleepy, which is not conducive to getting up.

● Leave a gap in the curtains or turn on the lights at regular intervals to allow the body to form a correct circadian rhythm;

● One alarm clock is enough. After the alarm rings, use 1 minute to gradually wake up your brain and body, and then get up;

● If you really need to take a nap, it is best to give yourself more than 30 minutes and avoid being woken up frequently in a short period of time;

● Do not choose an alarm tone that is too intense to avoid causing excessive fright;

● It is also best not to choose sounds of nature, such as birdsong, as your ringtone. Studies have found that these sounds are too soft and difficult to wake up a sleeping person.

Actually, getting up is not painful.

The most important point

Just go to bed early the day before

Get enough sleep

And develop a fixed biological clock

Hope everyone can have a good sleep

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

References

[1] Xiang Zhiqing, Rong Runguo Xiang Zhiqing, Rong Runguo Sleep cycle delayed syndrome Chinese Journal of Psychiatry 1999, 32(03)

[2]Hilditch CJ, Dorrian J, Banks S. Time to wake up: reactive countermeasures to sleep inertia. Ind Health. 2016 Dec 7;54(6):528-541. doi: 10.2486/indhealth.2015-0236. Epub 2016 May 18. PMID: 27193071; PMCID: PMC5136610.

[3]Keiko Ogawa, Emi Kaizuma-Ueyama, Mitsuo Hayashi. Effects of using a snooze alarm on sleep inertia after morning awakening. Journal of Physiological Anthropology. 2022 Dec 31;43 (2022) .

Content Production

Editor: Zhang Fuyao

Map: Eastern Zhou Dynasty