Music as a calming agent?  On the contrary, listening to it in the evening disturbs sleep

Simply put, people all over the world can be divided into two groups. The first one gets out of bed after the alarm goes off and starts working. The second “negotiates” with the alarm clock, postpones it and literally fights for every extra minute of sleep. If you’re one of those snoozeers, or even have multiple alarms set on purpose, it might be time to change your habits.

“When the alarm goes off in the morning, you are awakened from a peaceful sleep. This shock quickly engages your sympathetic nervous system, which is the part of the autonomic nervous system that controls fight or flight.” explains neuroscientist Matt Janes. If you snooze the alarm, it will sound again in a few minutes and the body will start the fight or flight response again. The team “you multiply the attack on your brain and body”because “this system is designed to be activated for a limited time only”he says.

Why don’t we want to get out of bed?

Constant oversleeping and the associated repetitive engagement of the sympathetic nervous system, according to Janes, increases the negative physiological effects on our body, including the release of cortisol, which can cause inflammation on a cellular basis over a longer period of time. This can ultimately lead to chronic illnesses, including depression.

There are many reasons why people don’t want to get out of bed when the alarm goes off. The human body has several natural mechanisms, which prepare him to wake up and move. One of them is a gradual increase in body temperature, which makes us feel more alert and less sleepy when we wake up.

“This process begins approximately two hours before the body feels ready to stand up”explains sleep specialist Rafael Pelayo from the Institute of Sleep Medicine at Stanford University. “If you don’t get enough sleep, your alarm will go off when your body temperature is still in the zone corresponding to deep sleep.”

Regular sleep – half health

As we mentioned above, the body needs some time to prepare for awakening. When we fall back asleep and are then woken up again by the alarm clock, the body and brain are caught off guard, leading to a feeling of grumpiness and confusion known as sleep inertia.

The longer we snooze, the more confused the body and brain are, so we’re likely to feel more out of place, even though we’ve actually spent more time in bed. This state may persist for up to two to four hours after waking up.

One of the disadvantages of napping is the disruption of REM sleep. If delayed by five to ten minutes, this time is not long enough for sleep to bring the expected effect of rest. Another alarm will then cause an increase in blood pressure and blood pressure, in addition, the repeated struggle with the alarm, which will end in resignation anyway, acts as an adverse stress factor.

Roughly a third of the population in the civilized world has some difficulty sleeping. Unless we wake up at the same time every dayour body doesn’t know when to start wanting to sleep, so it’s more likely that we’ll delay sleep and deprive ourselves of much-needed rest.

“It’s unlikely that the extra ten to fifteen minutes will make any significant difference to your night’s sleep deficit,” says Dr. Gerard T. Lombardo, director of the Sleep Disorders Center at New York Hospital.

How to solve it? For example, you can start by setting your alarm ten minutes later, which will prolong your sleep but increase the urgency to wake up at the same time. When you wake up at the same time every day, your body will feel naturally sleepy at the end of the day, so you’ll have the urge to go to sleep when your body needs it, and then you’ll be able to wake up without having to use an alarm clock.

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