The brain wakes you more than 100 times a night!Short night awakening helps sleep

Wake up naturally, this may be the definition of "good sleep". In reality, you may have experienced awakening from your sleep, and therefore questioned that your sleep quality is not high or this bed does not sleep well.

However, a new study overthrowed this judgment. Scientists found that the brain would be awakened more than 100 times every night, and it was normal to wake up in the middle of the night.

The brain will wake you more than 100 times a night

Recently, a study published in the international academic journal "Nature · Neuroscience" found that the wake -up media is released cyclical at night and briefly awakened the brain.

This study from the University of Copenhagen studied the different stages, cycles, and micro -structures of sleep through the mouse model, and found that the noreinerine was not unchanged in the body, but fluctuated. It will rise within a period of time, continuously decreases after reaching its peak, and this cycle.

When the level of adrenaline is the highest, the brain will be briefly awakened. But in most cases, there is still a gap between this "sober" and people wake up, and people may not feel this awakening process.

Researchers said that norepinephrine awakened more than 100 times a night and occurred in completely normal sleep. Even if people suddenly wake up at night, they don't have to worry too much about sleep. As long as there is no continuous sense of soberness, continue to sleep closed.

As for the reasons why the brain frequently awakens the body, researchers speculate that this may be related to consolidating memory. At the same time, this also shows that the short -term soberness at night indicates that the next period of sleep is deeper, and the brain is preparing for increasing memory.

Three methods of sleeping are easier to "interrupt" sleep

There are many reasons for waking up in the middle of the night. Sometimes it is because of nightmares, thirst, and urine, and may be disturbed by the noise in the environment. These are normal awakening.

In addition to the burden on the disease, the following habits in life may also make your sleep suddenly interrupt:

Take a nap to be too long

Studies have shown that the nap that over 30 minutes will shorten the slow wave sleep time period at night, which means that the brain has less time to rest in depth. This will inevitably affect the quality of sleep, making people wake up or wake up halfway.

Japanese Sleep Medical Expert Sandao and husband said that they will deprive 3 hours of sleep in 1 hour after a nap, so it should be controlled at about 20-30 minutes; the more late the nap will have a greater impact on the night sleep. Essence

Mandate

I couldn't sleep but lay on the bed, and lying on the bed for too long, which caused the insomnia to deteriorate.

A survey in Japan shows that with the increase in age, people's average sleep time will gradually decrease. It takes 8 hours at the age of 25, 60 and a half hours at the age of 40, 65 years old, and only 5 hours at the age of 80.

If you just emphasize that you need to sleep for 8 hours, and exceed the necessary sleep time, you will only increase the pressure and increase the number of wake -up and early wake -up.

Of course, there are individual differences. Some people have to sleep for 8 hours to have spirit. Therefore, do not stick to numbers and feel better to follow the physical and mental feelings.

Sleep too early

For example, when you sleep early at 8 to 9 pm, the problem of sleeping early is that it is still early, and people are not sleepy, but they consciously take the initiative to sleep.

Usually the human body starts to sleep 2 hours before going to bed, and the internal body temperature gradually decreases. Prior to this, the internal body temperature was the highest and the most difficult time period.

If the body is not prepared inside the body, even if you enter the bed early, it will toss to the opposite side, affecting the quality of sleep, so is the elderly.

In response to waking up in the middle of the night caused by insomnia, the most important thing is to develop sleep and getting up at the prescribed time, and over time, it can improve the problem of waking up at night.

Cultivate 5 "complete consciousness" for sleeping and sleeping

I often wake up in the middle of the night, and it is difficult to fall asleep again. This phenomenon is known as early waking up. People who wake up early for a long time will also have a variety of discomforts, such as palpitations, chest tightness, backache, abdominal distension, etc.

Those who are troubled by early awakening are recommended to cultivate the following habits to make sleep more complete:

1

Keep exercise habits

One of the benefits of exercise is to help sleep at night. It is recommended to maintain exercise of 30 minutes to 1 hour a day to help sleep more sweetly at night.

If you do n’t have time to exercise, try to maintain light and moderate physical activity for more than 2 hours a day.

2

Do not play mobile phones before going to bed

Remind yourself in a venue for rest and sleep, try not to read, eat, and smoke in bed.

If you are used to browsing social media and watching dramas before going to bed, the screen blue light will prevent the body from generating melatonin;

Do not read a book within 20 minutes before going to bed, do not do the amount of mental and physical activity;

I just eat more and drink water within 2 hours before going to bed.

3

Do not drink, tea, coffee before going to bed

Some people may use drinking to help sleep. In fact, this is different from natural sleep. It can only paralyze the brain's sleeping mechanism. In the middle of the night, as soon as the paralysis effect is over, people will wake up and it is difficult to fall asleep again.

Alcoholic diuretic effects, stimulating the bladder in the middle of the night will also be awake. It is recommended not to drink from 3 hours before going to bed.

4

Create a comfortable sleep environment

The sleep environment must be quiet, it is best to take all things that can speak in the room, such as clocks, mobile phones, etc.;

The temperature of the bedroom is preferably 18 ~ 24 degrees Celsius. It can hang a thicker curtain to the bedroom, both sound insulation and light.

For those who are easy to wake up in the middle of the night, bedding is also important. For example, buckwheat skin pillows are not suitable, because it will make a rustling sound.

5

Active treatment of physical diseases may be caused by diseases in the middle of the night, especially middle -aged and elderly people.It is recommended to actively treat the corresponding diseases, alleviate the asthma, difficulty breathing, panic, chest tightness, and various pain symptoms that affect sleep.

It should be reminded that if the above factors are eliminated, if you wake up repeatedly, at the same time, there are symptoms such as depression, decreased interest, and pessimistic depression, which may be the accompaniment of depression.

If you wake up in the middle of the night frequently and you can't fall asleep after waking up, it is recommended to go to the hospital to screen the cause in time.

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