Getting up early has always been a highly regarded healthy lifestyle. There are also many related folk sayings, such as "the early bird catches the worm", "the day's plan is in the morning", and so on
Getting up early has always been a highly regarded healthy lifestyle. There are also many related folk sayings, such as "the early bird catches the worm", "the day's plan is in the morning", and so on. Especially for some middle-aged and elderly people, no matter how late they sleep the previous day, they must get up on time for morning exercises the next day.
But recently there has been a saying circulating online that waking up early is more terrifying than staying up late! Is it really more dangerous to wake up early than stay up late due to insufficient sleep?
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Getting up early without getting enough sleep
Perhaps more hurtful than staying up late
A study conducted in the United States found that volunteers who slept between twothree:00 and three:00 on the second day were in worse condition than those who slept between three:00 and 7:00, when the subjects' sleep time was 4 hours. This is generally reflected in the following aspects.
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People who wake up too early often experience sudden interruptions in their sleep, so they are generally more prone to developing sleep inertia, also known as sleep inertia, which refers to the temporary state of lethargy and insufficient wakefulness that occurs after waking up from sleep.
But long-term consequences such as disorientation or confusion may arise.
two Cortisol levels may be higher
Research has found that people who wake up early have higher levels of cortisol in their bodies.
Cortisol is a hormone closely related to stress in the human body, which can awaken us but also make us more prone to irritability and fatigue.
The small short-term fluctuations in cortisol secretion are normal, and the human body can generally regulate it on its own, making it less likely to cause any harm. But if it rises for a long time, it may lead to obesity, which increases the risk of cardiovascular disease, diabetes and malignant tumors.
More prone to fatigue during the day
For people who wake up early, the daytime is relatively longer and they need to spend more time to reach their lunch break or evening break. Therefore, people who wake up early are more likely to experience fatigue. Over time, it may cause health problems in multiple parts of the human body, such as the heart, brain, liver, and kidneys.
In summary, the harm of waking up early is no less than staying up late. The so-called "early to bed and early to rise is healthier" is also established under the guarantee of sufficient sleep, generally requiring 7-9 hours of sleep.
As for the specific wake-up time, it is generally at least until after the sun rises, around 6-7 o'clock in summer and around 7-8 o'clock in winter.
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Often wake up early
Perhaps these reasons are at work
Some people may say that it's not because I deliberately want to wake up early, but because I wake up naturally at midnight and can't sleep. The reason for this situation may be due to the following two reasons. Have you been hit?
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Research has shown that napping for more than three0 minutes can shorten the duration of slow wave sleep at night, allowing the brain to have less time for deep rest, which can easily affect the quality of sleep at night and make it difficult to wake up midway or early.
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We all know that alcohol has a calming effect, and if you drink enough alcohol, you can easily fall asleep.
In the first few hours of alcohol entering the body, in order to better metabolize alcohol, it prevents healthy rapid eye movement sleep, which is the most stable stage of sleep.
But if you lack REM sleep, it can easily make you restless in the second half of the night and make it easier to wake up from sleep.
If you always enjoy browsing social media, watching TV shows, etc. before going to bed, the excitement in the brain and the blue light released by your phone screen will inhibit the secretion of melatonin in the human body, which can easily lead to difficulty falling asleep and waking up early.
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Early awakening is one of the common manifestations of insomnia and an important indicator of depression.
This is because there is a neurotransmitter in the brain - serotonin, which decreases in content, making people prone to depression. In addition, insufficient levels of serotonin can also affect sleep, shorten sleep time, and often manifest as early awakening.
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On the one hand, if the thyroid gland is excessively active, it can easily lead to accelerated heartbeat and a surge in adrenaline secretion, which may lead to insomnia, anxiety, and early awakening.
In addition, studies have shown that if thyroid activity is insufficient, our likelihood of developing sleep apnea increases by three5%, which may also lead to early awakening.
Gastric acid reflux can easily cause a feeling of "heartburn" and make people wake up early.
But even if one does not feel heartburn, the acid in the esophagus can trigger muscle reflexes to clear it, which can easily disrupt sleep and wake up the person.
Expert Reminder
If you are always forced to wake up early for a long time and are accompanied by some other discomfort symptoms, it is best to go to the hospital for timely examination and standardized treatment to avoid further delay.
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Easily improve sleep problems
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A good sleep environment is conducive to a good night's sleep, and should ensure a quiet, comfortable, and dark environment.
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A study in the top scientific journal of sports in Switzerland, Sports Medicine, shows that moderate exercise at night does not have a negative impact on sleep and has a certain effect on improving sleep, especially increasing people's deep sleep time.
Therefore, everyone can do some medium to low intensity exercises such as jogging, walking, and square dancing from 7 to 9 pm in the evening. But be careful not to exercise one hour before bedtime, otherwise it may activate the sympathetic nervous system and cause difficulty falling asleep.
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Vitamin B6 can assist the brain in producing tryptophan and melatonin. Not only does it help to make people's mood calm and happy, but it can also help extend the duration of deep sleep.
Foods such as bananas, beans, mushrooms, and walnuts are both rich in these two substances.
Source: I am a senior doctor and an official WeChat account
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