When I was a child, I was most worried about doing my homework. I always [wandered around during the day and lit a lamp at night to mend my crotch].
When I grew up, I finally didn’t have to worry about my homework every day, but sleeping became a big problem, so many people began to [can’t sleep at night, can’t get up during the day].
What the hell is going on with us?
Dr. Clove knows that many people are agitated or anxious when facing this problem. In fact, this problem is really not without solution. Why don’t we find out the reason together and then [suit the remedy to the case]?
Maybe you’re still young
A survey shows that young people generally go to bed later than children or the elderly.
1. Sensitive to light in the first half of the night
In short, light has a traction effect on our biological clock. For example, the light in the first half of the night will delay the sleep time, while the light in the second half of the night will advance the sleep time.
Young people’s biological clocks are more sensitive to the light in the first half of the night, so they sleep later.
2. Stronger resistance to drowsiness
In addition to the biological clock, in another self-balancing system that controls sleep, young people have stronger resistance to drowsiness, which is also a possible reason for sleeping late.
What are you going to do?
If you want to go to bed early, you have to control the light at night, especially shorten the time to face the electronic screen. Mobile phones [night mode] also have a basis.
You may have heard this sentence many times, but have you really done it? There is a distance between [knowing] and [doing].
Maybe you are stressed and anxious.
Pressure and anxiety have become the norm for more and more people, some because of work, some because of family, some because of the future…
Perhaps many people have explained the reason why stress leads to late sleep from a psychological point of view, but in fact this can also be preliminarily explained from a physiological point of view.
High pressure will promote the secretion of various stress hormones in the body. For example, the level of cortisol, the [awake hormone], will be at a higher level. Changes in these hormone levels may affect your inability to fall asleep on time or your ability to wake up easily even if you fall asleep.
This is also why many people do not sleep soundly when they are anxious.
What are you going to do?
Everyone has different reasons for anxiety, so there is no cure for all diseases.
You need to find a suitable way to release your pressure and relieve your anxiety. Do sports, do psychological counseling, find someone to share, and do some what for yourself.
No matter what, try it. Sacrificing sleep may only make you feel worse the next day.
It may be that you have too little activity during the day.
Day activities are not only as simple as making you [feel tired], but also have an important impact on your biological clock.
A study on the effect of exercise on the biological clock shows that compared with no exercise, people who keep exercising have more types of going to bed early and getting up early and fewer types of going to bed late and getting up late.
What are you going to do?
If you want to go to bed early, you may as well take more activities during the day, especially outdoors, which is very effective for resetting your biological clock. If you are busy at ordinary times, camping on weekends is recommended, and the effect is also good.
Of course, you should avoid strenuous exercise before going to bed.
Maybe you are too tired
If you are too tired, you may not be able to sleep, which is mainly aimed at mental workers.
Mental workers secrete excitatory neurotransmitters at work, while the sleep-awake regulation model is like a seesaw, with inhibitory neurotransmitters on the sleep side and excitatory neurotransmitters on the awake side. Excessive use of the brain will make the [awake] side more dominant and make it difficult to sleep.
What are you going to do?
Before going to sleep, slow down the high-speed brain, brush your teeth, wash your face, pick your feet, unload the burden of the day and prepare for sleep.
Maybe you are born to sleep late.
Some people are born night owls, which is what is professionally called [sleep phase shifts backward].
Some studies have shown that this can happen when a gene in the biological clock regulation system mutates. However, this kind of situation is rare. If you happen to be one of the few, don’t worry, you may be born to stay up late than others.
If you find your own reason, you may as well try to [suit the remedy to the case] and make some changes in order to better sleep quality.
If you try hard, but your state is unstable, maybe you will be more anxious.
So, here is the ultimate problem-
Is it harmful to sleep late?
The good news is that if you can control the relative light consistency between the two lifestyles of going to bed early and going to bed late, there will be no harm.
For example, people who are used to sleeping at night need to keep their sleep environment dark during the day.
The bad news is that controlling the relative light does not stop there, especially at night when the light rarely reaches the intensity of natural light, even on cloudy days.
Therefore, it is very difficult for us to completely eliminate all kinds of effects of late sleep by controlling the environment, and we cannot guarantee the sleep quality at this time. Sleep is related to work, study and various living habits during the day. Many people will even catch health-damaging habits, such as drinking and smoking.
Perhaps, we always expect [a good night’s sleep], which seems to be born with us, and so will Dr. Clove.
But Ding Dong really hopes that everyone will not worry too much about this matter. If the sleep quality is really poor, go to the doctor for help. Some of the methods they give, including taking medicine, will help. If you don’t think your situation is that bad, then start with the reason and make some changes.
Our biological clock is reset every day to ensure that it can accurately adjust the body’s state and coordinate with the external environment. Since it is not static, we hope to sleep better, isn’t it?