What happened to those who couldn't sleep in the middle of the night?

There is such a group of people:

In the late night, they were very attention, good spiritual thieves, and high work and learning efficiency.

During the day of the sun, it was drowsy and my mind was down ...

People often use "night owls" to call them. Many times, they are helpless to be labeled with "delay", "lazy" and "bad brain".

(Picture source: soogif)

"Night Cat" is special? Or is it different from others?

In 1976, psychologists designed a set of questionnaire evaluation to determine different sleep preferences [1].

According to the results of the research, there are at least 3 preferences:

Hibari type: tend to go to bed early and get up early;

Night owl type: tend to sleep late and get up late;

Hummingbird type: Normal work, there is no special tendency.

Overall, normal people (hummingbird types) account for about 1/2 of the population, while night owls account for about 1/4 [2].

For normal people, even if you stay up late at two or three in the morning, even if you sleep for a long time, it will be easy to get drowsy during the day.

However, for the night owl, it is normal to fall asleep at two or three in the evening. It is not the so -called "staying up late". As long as you sleep enough sleep time (such as sleeping for 8 hours), it is still full of spirit during the day.

How to judge whether you are a night owl?

A very important principle: whether you are physiological "can't sleep" or psychologically "do not want to sleep" in the middle of the night.

(Picture source: soogif)

If you are just overwhelmed by busy work, occasionally want to have a little time when you are quiet at night, and then pick up your mobile phone and forget the time;

If you are squeezed by the boss late at night, you have to stop your work and hurry;

Then, it's a pity.

You are not a real night owl.

Although we can postpone the sleep time by applying stimulation (coffee, alarm clock, etc.) and decide when to wake up, but the inner sleep of our body-the wake-up rhythm cannot be dominated by consciousness. It has its own set of operations. Adjusted by human biological clocks.

Those who can't sleep in the middle of the night are here: the creature bell is not allowed.

The night cats have a scientific name "Delayed Sleeping Cycle".

Simply put, the sleep -awakening cycle is delayed as a whole, and the biological clock has been dial back. Compared with normal people, sleeping late, waking up late. There is not necessarily stress to stay up late, that is, it can't sleep at night.

At this time, the night owl wanted to ask, which is the disappointment of my clock?

I can't blame others, this may be genetic [3].

351 genes have been found to be related to getting up. These genes affect a person's day and night rhythm, and then determine its sleep type [3]. Of course, the environment also plays a great role, and the formation of night owls also has acquired factor.

(Picture source: soogif)

Japan has studies. Half of patients with symptoms began in children or adolescence. It may be that the long holidays are dark, or the exam is prepared. Adults watch TV, play games, swipe mobile phones, and work at night.

But saying a thousand and 10,000, "night owl constitution" is not friendly to a modern society.

The old saying says "the plan of one day lies in the morning";

Mr. Lu Xun engraved the word "early" on his desk;

Foreigners have a proverb, "Birds who get up early have worms."

Can night owls be reversed?

(Picture source: soogif)

Don't worry, if you are a night owl who wants to become a "early bird", try the following 4 methods:

1. When falling asleep, turn off all the lights (don't look at your mobile phone after turning off the lights, you can also use shading curtains if you have conditions), let yourself be in darkness, and let melatonin in the body naturally secrete Sleep early.

2. Leave a gap for the curtains, so that the eyes can come into contact with the sun in the morning and wake up naturally, and turn on a beautiful day.

3. If you feel tired during the day, you can simply compensate or develop rules through a 10 ~ 30 -minute sleeping.

4. Callful mindset, do not put pressure on sleep and early up, adjust the biological clock cycle for a long time, do not worry about quickness.

Finally, I also remind everyone: If your schedule has affected daily life or work, and it is difficult for yourself to adjust. Please seek help from the doctor in time and adjust or treat under the guidance of the doctor.

(Picture source: soogif)

Review expert: Hu Qiang

Doctoral and deputy chief physician of Shanghai Mental Health Center

references

[1]Horne JA, Ostberg O. A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms. Int J Chronobiol. 1976;4(2):97-110.

[2] Roenneberg T, Kuehnle T, Juda M, Kantermann T, Allebrandt K, Gordijn M, Merrow M. Epidemiology of the Human Circadian Clock. Sleep Med Rev. 2007 DEC; 11 (6): 429-38. [3]Jones Se, Lane JM, et al. Genome-wide association analyses of chronoType in 697,828 Individuals process insights into circadian rhythms. Nat Commun. 2019 Jan 29; 10 (1): 343.343.

*The content of this article is a science of health knowledge. It cannot be used as a specific diagnosis and treatment suggestion, nor can it replace the practice physician for face -to -face diagnosis, for reference only.

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