A way to wake up early is more harmful to the body than staying up late

Waking up early can also be harmful

Waking up early is only healthy if you sleep early and get enough sleep. If you go to bed at 10pm and wake up early the next morning, it means you have had enough sleep and good quality sleep. However, for those who stay up late but wake up early, it means you are sleep deprived.

Lack of sleep can lead to fluctuations in cortisol levels - a hormone related to stress in the body. Cortisol makes people more alert to external stimuli, making them irritable and tired. People who lack sleep, interrupted sleep can lead to mental stagnation, fatigue after waking up, cognitive decline, depression and worse, disorientation or confusion...

Along with that, after a long period of not getting enough sleep, it can also cause the body's immune function to become unbalanced, increasing the risk of various gastrointestinal diseases, obesity, cardiovascular disease, and obesity. cerebrovascular disease, Alzheimer's disease...

Therefore, staying up late and waking up too early is not good for your health. It's best to ensure you get enough sleep for 7 to 9 hours.

5 reasons why you wake up in the middle of the night

1. Going to bed too early

Some people are afraid of not getting enough sleep so they go to bed early at 8 to 9 pm. But if you go to bed too early, when your body is not ready to sleep, it will affect the quality of sleep and cause fatigue.

2. Napping too long

Research shows that napping for more than 30 minutes shortens the amount of slow-wave sleep at night, meaning the brain has less time to rest deeply.

This will definitely affect the quality of sleep and cause people to wake up in the middle of the night or wake up early. Therefore, it is necessary to control the nap. It is best not to sleep after 3 pm.

3. Room temperature is too high

An outside environment that is too hot before going to bed will not be conducive to falling asleep. On the other hand, it will also destroy normal sleep structure and affect sleep quality, causing you to wake up earlier.

4. Play cell phone before going to bed

Many people have the habit of surfing social networks, watching TV... before going to bed. However, the blue light emitted from these electronic devices will inhibit the body from secreting melatonin, making it difficult for the body to fall asleep. Therefore, you should limit the use of mobile phones before going to bed.

5. Drinking alcohol before going to bed

Some people think that drinking a little alcohol before bed can help them sleep better, but in fact, in the first few hours after falling asleep, the body metabolizes alcohol, causing a state of sudden awakening. night, restlessness and significantly reduces sleep quality.

5 ways to help improve sleep

1. Set your biological clock

Try to wake up at the same time every day, including days off, to help regulate your "body clock." Don't wake up too early or too late.

You should wake up around 7:30 a.m. and do not lie in bed too much because it will cause interrupted sleep and not deep sleep. Along with that, you should also go to bed before 11pm but don't force yourself to go to bed too early.

2. Increase physical activity

Exercise, dancing, tai chi, yoga... can help reduce insomnia and sleep more deeply. However, you should not exercise too hard two hours before going to bed.

3. Control your diet

Don't go to bed too full, avoid drinking a lot of drinks containing caffeine, such as tea, coffee, chocolate... At the same time, try to quit smoking and limit alcohol consumption.

Along with that, you should also avoid eating and drinking a lot of water two hours before going to bed to avoid waking up frequently at night.

4. Comfortable sleeping environment

Before going to bed, you can take a hot bath or foot bath, wear loose, soft pajamas, and cover yourself with a blanket of appropriate thickness, creating a quiet and comfortable sleeping environment.

Along with that, you can practice some relaxation exercises and deep breathing before going to bed to help blood circulation and deeper sleep.

5. Be careful with psychological problems

If you have a psychological problem that leads to insomnia, you should go to a specialized medical facility for diagnosis and treatment. If necessary, you can consider medication treatment according to your doctor's advice.

Prolonged insomnia is not only bad for physical health but also causes mental health problems. Therefore, if you use many methods to treat insomnia but still do not see results, it is best to see a specialist for further advice.