Staying up late is spreading all over the world and people are suffering from a series of symptoms today. The most common and serious is sleep inertia. Sleep inertia refers to a period of time when a person performs poorly and is drowsy after waking up. It's something you experience every morning when you wake up: the intense, almost irresistible desire to go to sleep again. But even after you get up, you may still feel drowsy and ready to go back to bed. This is called sleep inertia, which makes it hard to wake up and work at your best. Sleep inertia and difficulty in getting up, we can not intuitively distinguish the two terms from each other in terms of definition. They are complementary.
In a sense, in addition to psychological and physiological differences, they are almost regarded as one thing. People with difficulty in getting up (that is, those who have difficulty getting up or can't overcome the habit of sleeping, most of them are also commonly known as "night owls") are also very tangled. They need to keep playing with their hearts. People with weak inner spirit will compromise to sleep, beat off the alarm clock or continue to sleep despite the alarm clock; while those with a little more willpower will set an alarm like "sleep for a few more minutes" in the quilt, but what can't afford is another thing. Want to get up early but always can't get up? That's because the body is not used to it. Here are five tips to help you get up early and start a full day.
1. Set a goal to get up early that makes you happy before you go to bed
One of the keys to getting up early is a sense of ritual. Before going to bed, decide what you want to do tomorrow, exercise, singing, meditation, dating, etc. Tell yourself every morning: it's hard to get up so early, but it's worth it.
2. Step by step
On a whim, I suddenly get up very early and probably give up after two days. It is recommended to get up early slowly, such as 15 minutes early every three days, so it is easy to stick to it. At the same time, we must also pay attention to the weekend. If we sleep in on the weekend, the previous efforts will be in vain.
3. Don't use the sleep function of the alarm clock
Always want to sleep for a few minutes when the alarm clock rings in the morning, press "sleepy" again and again, and finally be late? The sleeping function of the alarm clock can delay the time of getting up indefinitely. So get up as soon as the alarm goes off. Don't try to wake up the next time the alarm goes off.
4. Wake up in natural light
Natural light can slow down or even stop the production of melatonin, the sleep hormone. At the same time, cortisol, which helps to gain energy, also increases. If there is no sunlight, you can choose to use a phototherapy clock that simulates natural sunlight.
5. Use app to record sleep time and quality
Now there are many mobile apps that can record sleep and accurately analyze the time of deep sleep and light sleep. Understanding sleep time and quality can help you adjust your rhythm and adapt to your sleep cycle. Perhaps the most important thing for you is to go to bed early at night.
Here are some suggestions for people who want to get rid of the dull discomfort after sleeping, or need to solve problems immediately when they get up together.
1. Don't get up immediately, lie down for 5 minutes more, think of some happy things, let the brain slowly come back to mind.
2. Slowly get up, enjoy the fun of touching, other brain functions will gradually wake up.
3. Take a deep breath. Inhale slowly as if to the top of your head, and then exhale all the air. Stop for two seconds and do it again.
4. Drink some water. Let the body know that a new day is coming.
5. Washing your face with cold water will clear your mind.
6. Simple stretching exercises can relax muscles, promote blood circulation and wake up other parts of the body.
7. If you have to operate the machine or judge things immediately after getting up, drink a cup of coffee, you can stay awake for at least 2-3 hours.
8. Do moderate exercise. Exercise can improve immunity, restore the balance of sympathetic and parasympathetic nerves, and also help to be awake at work.