Do you often encounter such a situation: during the day, you are sleepy to death. At the point of sleep, or even in the early morning, you are particularly energetic and have no fatigue. Why? The following is the information I collected and sorted out. Let's have a look!
In the 1980s, many researchers found that workers who had to work the night shift knew they would get up early the next day and go to bed early, but they couldn't sleep. Why are you so excited that you can't sleep for some time before going to bed? This is not because you are a nocturnal animal, but because you have entered the restricted area of sleep.
The sleep restricted area from 6 to 10 o'clock and the wake-up area from 8 to 11 o'clock in the morning are the time periods when it is difficult for you to fall asleep.
As the name suggests, the sleep forbidden zone refers to the period of time when you can't sleep before normal sleep. For adults, sleep restricted areas generally occur around 6-10 p.m. Even for those who haven't slept for a long time, there is a sleep exclusion zone. Many studies have pointed out that the most sober time of the day occurs in these hours of the sleep restricted area, and during this period, people's senses become extremely sharp.
As the name suggests, the sleep forbidden zone refers to the period of time when you can't sleep before normal sleep. For adults, sleep restricted areas generally occur around 6-10 p.m. Even for those who haven't slept for a long time, there is a sleep exclusion zone. Many studies have pointed out that the most sober time of the day occurs in these hours of the sleep restricted area, and during this period, people's senses become extremely sharp.
Why is there such a strange setting of sleep exclusion zone?
As for why there is such a wonderful flower as sleep restricted area, the academic community has not yet reached a conclusion, but it seems to be the result of the confrontation between two forces controlling sleep. There are two main forces that determine when we sleep, one is the circadian rhythm and the other is the constant sleep drive.
Almost all creatures have circadian rhythm, which is equivalent to the clock in our body. It can tell us when to eat, sleep and wake up. It can almost correspond to the time of darkness and dawn. Circadian rhythms make you sleepiest between 3 and 6 a.m.
The second mysterious force - constant sleep drive is like a sleep hourglass. It has nothing to do with day or night. As long as you stay awake longer, you want to sleep more. It did it. Constant sleep drive is evident in children and adolescents. This is an important reason why children can immediately fall asleep when they are tired, whether in the day or at night, in the car or in class.
These two physiological processes sometimes inhibit each other. It is clear that their opposition is maximized shortly after dark. It's time for you to go to bed, but it's time for you to wake up. But it is strange that no one can make it clear why the circadian rhythm always wins in the battle between these two forces at this time.
In this regard, it has been suggested that the sleep restricted area may have evolutionary significance. It can ensure that you can check the situation around before going to bed, so as not to be caught by the yellow tiger after falling asleep. After all, the sleep exclusion zone is not unique to humans. Many animals, such as fruit flies, also have it, and it also happens at the end of the day.
Of course, not only adults but also children have sleep exclusion zones, and children's sleep exclusion zones occur earlier than adults. Babies 3-4 months ago don't sleep when they should sleep at night, or it may be because of the restricted area of sleep. For infants, the sleep exclusion zone occurs between 5 and 8 p.m. Parents want to coax their children to sleep at this time, which can be said to be an impossible task. It's better to take this opportunity to recite the core socialist values to them.
Children and adolescents also have sleep exclusion zones
Because the restricted area of sleep always occurs within 1-2 hours before natural sleep, many primary school students are always very excited before going to bed, unable to sleep, and sigh "Why sleep for a long time before death". The circadian rhythm changes during puberty. From about the age of 13, children will go to bed and get up later. By the age of 15-16, they will sleep later. Mary carskadon, a sleep scientist at Brown University, found that teenagers' sleep restricted areas are probably between 9 and 10 p.m. It happened that when parents thought they should go to bed, they were very excited and couldn't sleep. They wanted to play the mobile phone brush "create 101".
However, this sleep response will not last forever.
The sleep forbidden area lasts for about 2-3 hours, and a sleep gate will appear suddenly at the end of the sleep forbidden area. When the door of sleep is opened, it is the period of large secretion of melatonin. You will feel extremely tired and want to sleep. This sleep gate usually occurs between 9 p.m. and 4 a.m.
In short, the sleep forbidden zone is equivalent to the time period of mental state amplification. You must hang up the machine for one night and cool the skills for one day before you can continue to use them the next day. Quick way to sleep: first, take a hot bath before going to bed
A hot bath can help blood circulation. The drop of body temperature helps to produce drowsiness and help us quickly enter sleep. Don't watch movies or smoke before going to bed. This kind of easily stimulates the activity of brain cells. When you get up in the morning, it is suitable to drink cooler water, which helps to clear your mind.
II. Sleep restriction
If you haven't slept in bed for 30 minutes, don't sleep. The more you force yourself to sleep, the more you can't sleep. The struggle between body and mind will hurt you. For insomnia in this situation, there is a good case in the video.
Solution: reduce bed time and stay in the bedroom for only 6 hours a day. And keep getting up on time every day, no matter how sleepy. (example: go to bed at 24:00 and get up at 6:00) you need to keep your head clear when you are not in the bedroom. You will break the original schedule at the beginning, but you must provide customer service. After four weeks, you will be grateful to yourself. It's not very serious to stay in the bedroom for 8 hours.
III. scientific nap: timing, mode and duration
Timing: the time between getting up and going to bed is the best nap time. For example, if you go to bed at 22:00 and get up at 6:00, the best nap time is 14:00.
Method: you don't have to fall asleep. Closing your eyes, meditating, sitting in a daze and meditating are good rest methods. The key is to empty your brain and relax your body and mind. Don't watch videos, read books and listen to music that is easy to get excited.
Time: the ideal nap time is 30 minutes. If it is too long, it will enter deep sleep, resulting in sleepiness after waking up.
IV. tension and relaxation exercises
Lie flat on the bed and start with your toes ➙ relax, to your lower legs ➙ thighs ➙ hips ➙ abdomen ➙ chest ➙ palms ➙ elbows ➙ shoulders ➙ facial muscles. Keep doing it for 15 minutes and you'll find a magical effect.
V. for jet lag and insomnia, reset the biological clock and adopt hunger therapy
In addition to the biological clock, we also have a food clock. Generally, the food clock will not be awakened. 16 hours of hunger will activate the food clock. At this time, eating will quickly reset our food clock. For some business people who fly long distances for a long time, this method can be used to avoid sleep problems caused by jet lag.
Vi. light will stimulate the mind and affect sleep
Blue light reduces melatonin in the body (improves sleep). It will affect our sleep. If you want to have a safe sleep, remember to close the curtains before going to bed. Therefore, when sleeping at night, it is not suitable to play with mobile phones, iPads, etc., nor to read in strong light.
VII. Sleep time should not be too long
A complete sleep is divided into five stages: sleep, light sleep, deep sleep, deep sleep and rapid eye movement.
A cycle of about 90 minutes, a good night's sleep is best to reach 4-5 cycles. But too long sleep can lead to dizziness and fatigue.
VIII. Food will affect sleep
1. Drinking can only make people fall asleep quickly, but the loss is the quality of sleep
2. Stimulating foods such as coffee will inhibit the brain from entering sleep. Therefore, coffee and wine should not be drunk before going to bed.
3. High protein helps to wake up, and carbohydrates help to sleep. Therefore, eat more high protein foods for breakfast and lunch, and carbohydrates for dinner.
IX. Lavender helps sleep
Sprinkle a little lavender essential oil on the pillow before going to bed to help you fall asleep quickly. But not too much. The smell should not be too strong, which will stimulate the excitement of brain cells. You can also soak your feet with lavender.