Have you ever had the experience of waking up every morning without energy for a day, as if you had not slept at all?
Sleep is more than just a few hours of sleep. It’s a complex process, and any of the following factors can affect the quality of your sleep.
Collect this 2019 Best Sleep Guide, which will make your sleep more comfortable.
Does using a cell phone as an alarm clock interfere with sleep?
Using a cell phone to make an alarm clock does no harm to the body.
With one exception: apps on your phone are so attractive that you spend too much time on your phone before bed.
A number of studies have shown that playing mobile phones before bed impairs sleep quality.
The reason for this is that light on the screen alters the brain’s master clock, which controls all other body clocks.
If exposed to bright light or blue light for a long time at night, the brain’s master clock pushes the body’s biological clock backwards, leaving the body sleepy when it is time to get up in the morning, so the body feels very tired.
If you’re used to checking your phone before bed, set it to a night-time mode that filters out blue light, while dimming the screen.
Can I just use the clock instead of the alarm clock?
Ideally, we don’t need an alarm clock. We go straight to bed when we’re tired, and then sleep until we wake up naturally. The reality is, as the sky darkens, the neon lights on the street and the lights at home are flashing.
Because of the warning effect of light on the human brain, the ubiquitous artificial light pushes people’s natural sleep rhythm backwards, making it difficult to fall asleep.
So this ideal doesn’t exist, you need to try to force yourself to sleep at night and set your alarm in the morning, otherwise you’re likely to be late.
Natural sleep rhythms move backwards, and with most people having to get up early to work or go to school, people’s normal sleep time is compressed and their sleep habits are lengthened.
Sleep inertia refers to the feeling of drowsiness when the body still thinks it is night when it wakes up to full consciousness.
The researchers found that when subjects went camping in the wild without any electronic devices, their circadian rhythm was two hours earlier and they were more likely to feel sleepy than ever before.
Do you get up early or late?
A person’s biological clock determines whether he is used to getting up early or getting up late, and the biological clock is determined by genes, so it is difficult to change the time of getting up.
Genes dictate that some people like to get up early, some people like to get up late, and most people get up at a time in between.
Although genes determine the biological clock, there are ways to adjust the wake-up time slightly:
Reducing exposure to light at night and exposing yourself to bright light immediately after waking up can advance the brain’s master clock so that people who are used to staying up late can also go to bed and get up earlier.
In addition, people’s biological clock is also related to age, with the increase in age, the time to get up earlier.
To get a good night’s sleep, it’s more important to have a consistent sleep schedule and regular sleep habits than to struggle with the time to get up.
If you have to get up early on Monday, but stay up late and get up late on the weekend, when you wake up on Monday morning, your body will think it’s evening, and you’ll feel like you’re out of control.
Can you train yourself to get up?
As long as you can sleep at the same time every night, wake up at the same time every day, the body clock will naturally choose a suitable time for you to wake up.
If you’re worried about oversleeping, set an alarm to nip in the bud.
What kind of ringtone makes it easier to get out of bed?
A study in children compared the number of wakes up after hearing a mother’s voice with the number of people who woke up after hearing a high-decibel alarm, and found that the number of the former was four times that of the latter.
They also found that the children woke up significantly faster when they heard their mothers’ voices.
Another study showed that only 20 per cent of children wake up to the sound of a smoke alarm when they fall asleep. But by mixing the sound of an alarm with that of a woman to make an alarm, 80% to 90% of children wake up to it.
Tests on adults who had fallen asleep also showed that it was easier to wake them up than high-decibel alarms, which were combined with women’s voices.
This is because humans are not used to hearing the “beep” of machines, but more accustomed to hearing the human voice.
Can I set an alarm clock every once in a while?
Using an alarm clock can help people form the habit of getting up at regular intervals, which is originally a good thing.
Many people like to set the alarm clock a little earlier than the time to get up, and then set a number of alarm clocks, alarm clocks will ring at regular intervals, which is not good.
On the one hand, because sleep interrupted, fall asleep again, people’s sleep quality will decline.
On the other hand, being woken up by an alarm clock frequently in your sleep can affect your heart.
The best thing to do is to set the alarm clock as soon as you need to get up, turn it off, and get up right away.
Are natural wake-up lights useful?
The idea of a natural wake-up light is that a gradual increase in brightness can give a person a slight boost, and this gentle way of waking up a sleeper can reduce their sleep inertia when they wake up.
So far, there is no direct evidence to support this idea.
However, the researchers compared people who were woken up by alarms with those who were woken by natural wake-up lights, and found that people who used natural wake-up lights felt less sleepy when they got up and felt and performed better during the day.
The researchers also found that regular exposure to sunlight also improved sleep quality.
The longer the day spent in the sun, the more continuous and complete the night’s sleep, the deeper the sleep, and the less sleepy the next morning.
Is blackout curtains useful?
If you don’t come out in the morning, letting the sun into the house may make it easier for people to get up.
But there are exceptions. For example, in some countries in the summer, the sun rises before 5:00 in the morning, and sleeping people can cause sleep disturbance if exposed to light at this time.
How to balance the relationship between the two?
There are two options to solve:
Cover the curtains while sleeping, and immediately open the curtains after getting up.
Another method is to select a smart curtain, automatically open at the specified time.
I feel refreshed. Should I get up right away?
It depends on the time you wake up.
If you wake up at three in the morning, you may feel tired and irritable the next morning, so it makes sense to go back to sleep.
If you wake up at six in the morning, just make sure you get enough sleep (adults have a recommended minimum of seven hours of sleep a day) to get up.
The reason for this is that people have a sleep cycle, a sleep cycle of 90 minutes, at the end of the sleep cycle naturally wake up, will be more awake.
If you often wake up in the middle of the night, it’s worth investigating why.
If it is caused by the light, you can use curtains to block the light, if there is noise, you can use earplugs.
Wake up too early, what method can let a person fall asleep quickly?
Try not to turn on the lights.
Bright light makes it harder to fall asleep, alters the body clock, disrupts sleep the next night and interferes with the functioning of the rest of the body’s systems.
Even if your baby wakes you up, try not to turn on the light when comforting them. If you have to turn on the light, use a dim light.
Don’t look at your watch when you wake up. It’s more difficult to fall asleep if you watch the time go by.
If your mind is in a state of confusion, try some simple relaxation or breathing exercises in bed that can help you get back to sleep quickly.
How to reduce the sleep impact of your partner?
Sleeping with a partner can reduce stress and increase sense of security, but it can also have a negative effect.
Studies have shown that, on average, sleep is affected 50 per cent more often when couples are in the same bed.
If both parties sleep at different times or if one person snores while sleeping it is likely to lead to poor sleep quality.
- I suggest that you:
- Use earplugs and goggles;
- Don’t use the same quilt between two people;
- Use a larger bed.
How do you prepare for having to stay up late or on the night shift?
There are two factors that affect sleepiness. One is the circadian rhythm, the other is the duration of wakefulness.
If you want to stay up late, you can take a nap in the afternoon, which shortens the time you stay awake.
In the afternoon, the body’s alertness drops and it is easier to fall asleep.
Coffee can be refreshing when necessary, caffeine can keep people awake, but the long-term continued consumption of coffee, coffee will have tolerance, so it is best to drink when necessary.
Don’t drink coffee at the end of the night. Coffee has a long half-life. Drinking coffee at this time may interfere with normal sleep the next day.
Are certain bedding or pajamas helpful for sleep?
There are a lot of claims that some bedding and pajamas can help you sleep, but there is not enough evidence to support this.
The choice of bedding or pajamas is entirely up to personal preference.
Before you go to bed, keep the room temperature normal, turn off the lights, don’t play with your cell phone, and eliminate the noise.
I want to wake up early. Can I have coffee?
No problem, of course.
But you depend on coffee to stay awake, most likely because you’re not getting a good night’s sleep.
If you need coffee to wake you up before 10:00 or 11:00, chances are you’re using it to improve your sleep deprivation.
This is the time to study why you are sleep-deprived, rather than relying on coffee.
Do you have any other suggestions or questions about sleep? Looking forward to your message!