What if I missed sleep and lost sleep?

The four-year World Cup is now underway. Bob, who usually goes to bed at 11 o’clock in the evening, always stays up late to watch the game before going to bed. However, he finds that he can’t sleep, even if he is 11 o’clock. For a moment, we watched the game again at 2:00 in the morning, but when we returned to the bed at 4 o’clock, we couldn’t sleep again. The next day we had to hang up with dark circles to work. It was drowsy all day and the spirit was poor.

In fact, not just watching the game, many people have this experience: once you miss the time you normally fall asleep, your spirit will be particularly good. Even if you lie back in bed, you cannot fall asleep immediately. You have to go over and over again, and you can fall asleep after 1 to 2 hours. If you do not have to go to work the next day, it is OK, but if you have to get up for a fixed time, you may be in trouble.

According to the doctor, sleep is cyclical, and the physiological clock will make people sleep at a fixed time and get up at a fixed time. If they miss the time to fall asleep, they will not be able to fall asleep again.

Hot milk may help us sleep.
Hot milk may help us sleep.

You can’t fall asleep until you miss the bed for at least 1 to 2 hours

Why is it so hard to fall asleep when you miss sleep? “This is the role of a biological clock. Sleep is also cyclical,” said Liu Zongxian, director of psychiatric clinics at the Songdeyuan District of Taipei City Hospital.

Just like the alarm clock, people will wake up at a fixed time and wake up at a fixed time. If they are normally regular and occasionally fall asleep later than usual, they usually wake up at a fixed time. For example, if you go to bed at 11 o’clock in the evening and get up at 6 o’clock in the morning, if you sleep at 1 o’clock or 2 o’clock in the middle of the night, you will wake up at 6 o’clock in the morning.

If you miss the usual time to fall asleep, especially in more exciting activities such as watching the game, because of the need to concentrate, and the mental state is more exhilarating, it is more difficult to sleep for a short time after watching the game, if a game is 2 hours, the distance from the last time Wake up time may take 3 to 4 hours before falling asleep.

Drink hot drinks, take a hot shower, and do relaxation activities to help you fall asleep again

According to Liu Zongxian, even if it does not work day and night, it can still wake up at a fixed time during the day. It is just that the mental state will be poor, the concentration is not easy, and it will be drowsy. However, it is not recommended to stay up late because the biological clock will change and sleep. Time is really delayed, long-term lack of sleep will also affect the health, if you want to switch back to the physiological clock and have to spend some time, especially if the quality of sleep is not good people do not recommend staying up late.

But if you really need to stay up late and you want to fall asleep soon after a certain period of time, the doctor still offers some methods to help you fall asleep again soon:

1. A cup of hot milk: drink a hot drink, the blood flow to the stomach, so that the central temperature rise, the brain is easily drowsy, sleepy, but do not need to eat too full, so as not to lead to incomplete digestion, peristalsis, disturb sleep.

2. Hot-soaking bath: The principle is similar to drinking hot milk, which can also increase the central body temperature and help sleep. However, we must pay attention to the spirit of the bath just after the bath, it will take some time to get a relaxing effect, sweet and sleep.

3. Do a relaxing activity: If you can’t sleep in bed, try to get up and read a book, listen to soft music, or do more gentle stretching exercises, such as abdominal breathing, yoga, etc., until the time of drowsiness Go back to sleep. However, doctors do not recommend doing exercises that are too intense and can cause heartbeats to rise, such as running.

4. Relax drugs to help sleep: Just like the time difference between going abroad, if you need to adjust your sleep temporarily, you can eat a bit of relaxation and sleep aid medicine after the event ends to help you fall asleep quickly.

However, Liu Jung-hsien does not recommend drinking a little wine to fall asleep. On the one hand, some people’s physique is not suitable for drinking through sleep, but the more they may drink, the more they may drink soon after going to sleep, but the quality of sleep in the middle of the night is even worse, they can’t sleep, or even become dependent on alcohol consumption. The habits are more harmful to health.

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