If the alarm clock feels more like a suggestion than a calling call you are not alone.
A recent study found that more than half of the adults are common snoozers, hitting the button with an average of 2.5 times to strain in an additional 11 minutes of sleep.
But this closer eye does more than to cut yourself into the morning routine or be late to work.
The post spoke to Dr. Dennis Auckley, director of the Metrohealth Dream Medicine Center, on how to affect his health affects your health and the best strategies for finally breaking the habit.
The truth alarmed about the fact of bewilder
“The sleep community does not defend that it is” bothered “repeatedly through alarms for various reasons,” Auckley said.
First up: wake up -several times interrupt and fragment sleep.
“This means that you will cycle between a sleep generally non -restorative and be awake,” said Auckley.
“This is not calm, and it can say that it may be lost in the consolidated and deeper stages of sleep,” he added.
Second: You can start your day on the wrong foot.
“The recurring awakening of the alarm can lead to feel without problems and serious when you have just left bed,” said Auckley.
Third: It can strengthen bad sleep habits.
“The more you do it, the worse it can be,” Auckley said.
Fourth: You may not solve the problem by alarming.
“Although the most common reason for this is a simple lack of time of sleep, it could also be a sign of other sleep disorders that may need evaluation and treatment,” Auckley said.
It is estimated that 50 to 70 million Americans have sleep disorders, and 1 in 3 North adults -Americans do not regularly obtain the recommended amount of uninterrupted sleep they need to protect their health, according to the National Heart Institute, the lung and blood.
Auckley said that the adverse effects of his alarm are not well studied. However, he said that research shows that inappropriate sleep on a regular basis is associated with a wide range of negative health effects.
“Apart from not feeling rested, alert and at best, a consistent lack of adequate sleep can increase the risk of weight gain, cardiovascular disorders, metabolic disorders and even dementia,” he said.
How to break the Son -nooze cycle
First things first, you have to secure -you sleep enough to feel -you really rested. For most people, this means between 7 and 8 hours at night, although it may vary.
“You should determine the needs of individual sleep and then make it a priority to sleep regularly,” said Auckley.
Then follow a constant sleep calendar.
“Knowing when the internal clock is set to wake up and then stick to this time of arousing is the most important,” said Auckley. “Do this will make it much easier to lift -when the alarm goes out for the first time.”
To avoid falling delays, it is recommended to turn off your phone, computer, tablet or television at least one hour before going to bed.
The blue light emitted from the electronic screens can be wrapped in melatonin, a hormone that regulates the sleep awakening cycle. This can hinder detachment and can negatively affect the sleep quality during the night.
Your sleep environment also matters. Auckley says your bedroom has to be fresh, quiet, dark and comfortable.
When the morning comes, try to resist the will to hit -Get out of bed as soon as your alarm sounds.
“For some individuals, having the alarm at a distance from the bed, so they have to get out of bed to turn off it, it can be useful,” said Auckley.
You can also consider the use of a sunrise alarm clock, which gradually hides the room before the alarm turns off. This, Auckley explained, causes him to wake up less.
If a sunrise alarm clock is not for you, try to expose -in light as soon as possible after waking up.
“Natural light is better, but any bright light can help,” Auckley said. “This maintains the internal clock in synchronization and will improve the alert.”
Auckley also recommends creating a positive morning ritual with activities you expect, such as savoring a cup of steamed coffee, shaking a good breakfast, having a relaxing shower or updating sports scores or news.
And don’t forget – breaking a habit takes time. Auckley said it is best to make these changes slowly and in stages.
If you are still in trouble despite your best efforts, recommend talking to your doctor and ask -you about a sleep medicine specialist who can evaluate you for possible sleep disorders.
“Once diagnosed, all sleep disorders can be improved or treated, and this can cause better sleep,” he said.
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