How do you want to turn off the persistently ringing alarm clock in the morning. And even the melody, which once seemed pleasant, now causes only irritation. A familiar condition? This is the lot of many owls who like to go to bed well after midnight and who do not want to get up in the morning at all.
Many somnologists (doctors who study sleep problems) believe that “owls” simply do not exist. It is a habit. And if it’s hard for you to get up in the morning today, then after a while you will be able to learn how to easily and cheerfully get out of bed with the first rays of the sun. Do not believe? Check it out.
The biological clock and its effect on sleep
Since ancient times, a person woke up with the first rays of the sun and fell asleep when it began to get dark on the street. This mode of life corresponds to the internal biological clock. By the way, circadian rhythms (changes in the intensity of biological processes in accordance with the time of day) are inherent not only to people, but also to animals and even flowers. Remember how in the morning the bud opens, and in the evening the petals begin to close.
In 2017, three scientists from the United States, Jeffrey Hall, Michael Rosbash and Michael Young, were able to detect a DNA site responsible for the biological clock. Thus, the global tuning of these internal rhythms occurs at the genetic level.
With the advent of electricity in life, the natural regime, subject to sunrise and sunset, underwent changes. People began to go to bed much later, and sometimes well after midnight. Of course, such changes have shifted the time of recovery. These habits led to disruption of the biological clock, and, of course, it became difficult for a person to get up in the morning.
What happens in the body
The circadian rhythm depends on the rotation of our planet around its axis. Therefore, it is equal to 24 hours. All biorhythms are controlled by specific receptors that are in the brain - in the hypothalamus. These receptors determine the best time for lifting, mental and physical work, the optimal period for eating and falling asleep.
With the help of different senses (mainly vision), information about the time of day arrives in the brain. Depending on the received signals, suprachiasmatic nuclei (hypothalamic receptors that control biorhythms) begin to inhibit or enhance the work of some parts of the brain that provide activation of mental processes, drowsiness and other functions.
There is also a pineal gland in the brain. She is actively involved in biorhythm management. At about 21-22 hours, she begins to secrete the specific hormone melatonin. It causes drowsiness in a person.
If light enters the retina of the eye (the TV is turned on, working at the computer, talking on the phone, the lamp is on), then the synthesis of the hormone is significantly reduced. After all, the brain receives information "still light." This leads to the failure of the biological rhythm.
Periods of activity and rest
According to human biorhythms, the day is divided into periods:
- 6-12. Body temperature begins to rise by 6 o’clock. Blood pressure rises. Cortisol, the stress hormone, begins to be synthesized. At this time, the body is tuned to work and is ready to effectively perceive information.
- 12-14. Planning lunch is recommended at this time. Useful for a little rest.
- 14-19. Optimal body temperature, maximum reaction rate. A person copes with mental tasks. At this time, there is good coordination, composure.
- 19-21. Brain activity is gradually decreasing. The relaxation phase is coming.
- 21-23. The production of melatonin is increasing. The body is preparing for bed.
- 23-6. Healthy sleep. Pressure decreases, body temperature decreases. From 1 to 3, the maximum recovery of all organs occurs.
Why it is hard to get up: 8 good reasons
A variety of reasons can cause a biological clock to fail. The most common moments are:
- Nightlife. People forced to work at night (firefighters or doctors) often suffer from a failure of biorhythms. They are awake at night, and during the day they have to get enough sleep. This negatively affects the well-being. Young people walking in night clubs also break biorhythms. But due to age, they rarely notice negative consequences.
- Lack of sleep. On average, a person needs to sleep 7-8 hours. During this time, the body manages to fully recover. If the unfortunate person constantly lacks sleep, then fatigue gradually builds up, irritability builds up. Such a person constantly wants to sleep. And, of course, in the morning it is very difficult for him to get out of bed.
- Apnea. This is a condition in which breathing stops for several seconds during sleep. Apnea is a dangerous phenomenon that is accompanied by temporary hypoxia. In such conditions, even a 7-8 hour sleep is not able to provide quality rest. Therefore, during the day a person constantly feels drowsiness, tiredness, and in the morning he simply does not want to get out of bed.
- Lack of sleep hygiene. We are talking about long-term watching TV, sitting at a computer or chatting on the phone. All of these blue screens significantly reduce drowsiness and often shift circadian rhythms.
- Hearty dinner or coffee. Another reason leading to the failure of biorhythms is a plentiful dinner before bedtime. Food energizes the body. Therefore, he is not at all up to rest. Do not drink coffee at night. This drink is able to seriously invigorate the body.
- Restless legs syndrome. This is a pathology in which unpleasant sensations arise in the lower (extremely rare in the upper) limbs at night. They force a person to make sudden movements. This leads to a significant deterioration in sleep quality, lack of sleep, and severe awakening in the morning.
- Psycho-emotional factors. Various stresses, strong feelings, conflict situations can worsen a dream, and sometimes cause insomnia. This all leads to the fact that instead of a normal sleep, a person again and again experiences the events that have occurred, trying to find an acceptable solution. He falls asleep well after midnight and, of course, does not get enough sleep. And in the morning it is very difficult for him to get out of bed.
- Flights. Biorhythms in people who often make flights associated with changing time zones are excessively disturbed.
Review your mode
A person needs at least 7 hours a day for proper sleep. Therefore, if you need to get up at 6 in the morning, then go to bed should be no later than 22.40. Do not forget that it will take you 10-20 minutes to fall asleep.
Those who have always fallen asleep after 1–2 a.m. may face serious difficulties at first. In order not to aimlessly toss and turn in bed for several hours, it is better to gradually accustom the body to a new schedule. Start bed 15-30 minutes earlier than usual. And also get up from bed 15-30 minutes earlier.
It is undesirable to jump out of bed with the first ring of the alarm clock. Sometimes such a sharp rise can lead to severe dizziness and even headaches. The body is still resting, so let it slowly enter into working condition. Quietly turn off the alarm, stretch sweetly ..
Get up and sit for a few minutes in a warm bed. Then hang your feet on the floor and wait a couple of minutes again. You will feel how gradually the body warms up, and the temperature in the room no longer seems so cool. Now you can get up and go to wash.
Consult a doctor
If it’s hard for you to get up in the morning, then your body may need vitamins. Anemia, hypovitaminosis - all these causes can lead to chronic fatigue and apathy. In this case, a person even after an 8-hour rest wakes up broken and tired.
If this is your case, then you need to see a doctor. The specialist will select the appropriate mineral and vitamin complex. And at the same time (based on the diagnosis), it eliminates the risk of developing unpleasant diseases.
Give up gadgets in the evening
About 2 hours before bedtime, when the hormone of drowsiness (melatonin) begins to be produced in the body, refuse to watch TV, turn off the computer, and remove the phone away.
To set yourself up for sleep, it is recommended that you read a book. It is better to choose works with an easy, uncomplicated plot. And detectives, thrillers or educational literature set aside for the day.
Furnish your bedroom
Be very attentive to your bedroom and bed. You may not want to go to bed earlier, because the mattress is not very comfortable, and the pillow is completely out of line with your idea of comfort. Replace them with items that are perfect for you. Look at the bedding. It should be pleasant to the skin.
Be sure to analyze external factors. If a lantern shines through the window, then it clearly interferes with falling asleep. Of course, with the lighting on the street you can not do anything, but no one will forbid you to hang blackout blinds or curtains in the bedroom.
Find a target
Think about why you decided to get up early? What motivates you to this “feat”? It is very important to find the reason. These may be statements: “all successful and successful people wake up early,” “I will have time to do everything before, and I will have free time for my favorite activity.”
It is the right motivation that will allow you to complete what has been started to the end, and will not give a chance to win a victory by thinking “well, another 5 minutes and I’ll definitely get up”.
Create your own rituals
Think about what puts you most in the evening at bedtime. You may need to soak up the relaxing bath with aromatic oils. Reading helps some people, others need to listen to calm music. Tune in to rest can help meditation, prayer.
Consider a system of morning rituals. Somnologists recommend such procedures:
- taking a shower is very invigorating and contributes to waking up,
- charging - it activates blood circulation, strengthens muscles and improves mood,
- opening the window - the influx of fresh air will help the body get enough oxygen and instantly drive away drowsiness,
- favorite soundtrack - turn on the music that you like, it tastes better to drink coffee and more enjoyable to get to work.
By the way, have you ever gone camping? Have you noticed that already on the second or third day there is drowsiness at the time of sunset? Psychologists say that if you get out into the nature and abandon all gadgets, then you can restore your biorhythms in 1-1.5 weeks.