Do you often wake up in the morning and can't fall back asleep? Do you feel that waking up early has affected your mental state and productivity? Do you want to know the causes and harms of early awakenings, as well as tips on how to improve sleep quality? If you have these doubts, then this article is for you.
Early awakening is a phenomenon in which you wake up too early than expected and have difficulty falling back asleep. Early awakening is a common sleep disorder and a manifestation of insomnia. There are many causes of early awakening, which can be divided into the following categories:
Physiological factors. Some physiological factors affect the body's biological clock, leading to sleep rhythm disorders. For example, the increase in age, hormonal changes, the onset of diseases, the *** of drugs, etc. In addition, some bad Xi lifestyle habits, such as irregular diet, excessive drinking, drinking coffee at night, playing with mobile phones before going to bed, etc., can also interfere with the body's endocrine system and affect sleep quality.
Psychological factors. Some psychological factors can cause the body's nervous system to be overexcited or depressed, affecting the depth and persistence of sleep. For example, excessive stress, mood swings, anxiety and depression, fear of nervousness, etc. These psychological factors will cause the human body to secrete too many hormones such as cortisol and adrenaline, inhibit the secretion of melatonin, and lead to early awakening.
Environmental factors. Some environmental factors affect the body's sensory system, affecting the comfort and sense of security of sleep. For example, the light is too bright, the noise is too loud, the temperature is too high or too low, the air is not well circulated, the bed is not comfortable, etc. These environmental factors stimulate the body's visual, auditory, tactile and other receptors, causing arousal responses and leading to early awakening.
The harm of early awakening is obvious, so how to improve sleep quality and avoid early awakening? Here are some simple and effective tips to help you have a good night's sleep.
Have a regular schedule. Develop a regular routine and rest Xi, try to sleep and get up at a fixed time every day, avoid staying up late and lying in bed, and ensure that you have enough sleep time every day. This allows the body's biological clock to adapt to a fixed rhythm, which is conducive to the stability and continuity of sleep.
Improving the environment. Create a comfortable and quiet sleeping environment, such as adjusting the temperature, humidity, light, noise, etc., choose the right bed, pillow, quilt, etc., and avoid some disturbing or stimulating factors, such as mobile phones, TVs, alarm clocks, etc. This allows the body's sensory system to shift from a state of alertness to a state of relaxation, which is conducive to the comfort and security of sleep.
Exercise appropriately. Do some appropriate exercise during the day or evening, such as walking, running, swimming, dancing, etc., and avoid strenuous exercise within two hours of bedtime. This can speed up the body's blood circulation, consume excess energy, promote muscle relaxation, and help sleep fatigue and sleepiness.
Eat right. Avoid overeating or being too hungry within two hours before bedtime, choose some light and easy-to-digest foods, such as milk, fruits, eggs, etc., and avoid some foods that stimulate or affect sleep, such as chili, coffee, chocolate, alcohol, etc. This can reduce the burden on the body's digestive system. In addition to some of the above general methods, there are some tips that can help us improve our sleep quality and avoid waking up early. Here is a simple and effective trick to introduce to you, which is to massage the kidney and Yu acupoints.
The Kidney Yu acupoint is an important acupuncture point in traditional Chinese medicine, located on the back, under the spinous process of the second lumbar vertebra, with a horizontal finger opening next to it. Kidney Yu acupoint is the recruitment point of the kidney meridian, but also the reflex area of the kidney, massage the kidney Yu acupoint can regulate the function of the kidney, enhance the kidney qi, and replenish the essence qi. Kidney Qi is the innate foundation of the human body, the root of life, and sufficient kidney qi can ensure the normal operation of various systems of the human body, especially the sleep system. Lack of kidney qi will lead to poor sleep and early awakening. Therefore, massaging the Kidney Yu acupoint can improve sleep quality and avoid early awakening.
Sleep is an important physiological need of the human body, and it is also an important physiological function of the human body. Sleep not only allows the human body to rest and recover, but also allows the human body to carry out important activities such as memory consolidation, emotional regulation, and creativity improvement. The quality of sleep directly affects people's physical and mental health and quality of life. Therefore, we should cherish our sleep, improve our sleep quality, and avoid waking up early. I hope you found this article enlightening, thank you for reading.