SUMMARY:
- If you don’t get another
90 minutes of sleep after snoozing, you’ll feel even worse for it!
- When you go in and out of
a cycle repeatedly, that poor brain of yours just goes unhinged and ceases to
understand where it is and what it should do.
- That foggy state you get
up in after you’ve hit snooze for 10 more minutes is called “sleep inertia.”
Here it refers to your brain being unable to shake off the sleep and going
straight into autopilot.
- Caffeine, especially in
high doses, can cause jitters, anxiety, and an increased heart rate.
- In sleep mode, your brain
actively restores your mind and body. When you’re awake, though, it’s busy
multitasking with both restoration and daily activities.
- You need to shake off the
sleep and make your brain and body come in sync again. And what could tackle
that job better than a cold shower?
- Another way to wake up in
a better state of mind is to turn on loud music. If you turn on your favorite
tunes, your brain will start dancing to the beat, registering the new
information, and waking up on the go.
- A cold shock and sound
stimulation are nice, but they work best if combined with one more method, and
that’s exposure to morning sunlight. Again, it all comes down to hormones.
- When the sun is shining
into your face, that melatonin starts to dissipate and your brain gets pulled
out of slumber naturally.
[Music]
when you were a kid it was
mom just five
more minutes
now you're pounding that
snooze button
once or let's be real
multiple times I
get it you want a little
more shut-eye
just five more minutes of
fuel in the
form of sleep but think
twice next time
you filled your phone with
ten different
alarms now I don't need to
tell you that
sleep is super duper
important it's been
proven by all kinds of
studies that our
regular healthy dose of Z's
gives your
body much-needed rest and
recovery plus
it allows your brain to
work at its
fullest if you wake up
without or before
the alarm you feel
refreshed and ready
to tackle the day yeah
sounds great
but why don't we always
wake up like
this well you know how it
goes a busy
schedule working late hours
exhaustion
anxiety you name it all
these things can
disrupt your sleep causing
you all kinds
of problems and one of the
most annoying
of those is feeling sleepy
right after
you wake up and even for
most of the day
any ideas why this happens
to you more
often than not no it's not
because of a
lack of sleep it's because
you keep
hitting that snooze button
like it's
your job wait hang on
how can sleeping a little
longer make
you even more tired it all
has to do
with the fact that sleep is
divided into
cycles each lasting about
an hour and a
half when you finally doze
off your
brain enters the first
cycle then the
second and so on until it's
well rested
and ready to wake up which
is usually
after four cycles or so
therefore you
need at least six hours of
sleep per day
to feel okay to feel great
though you
need about two extra hours
on top of
that for your brain to
enter its optimal
state giving you a total of
around eight
hours those two hours are
when your
brain is getting ready for
the day and
it's exactly after this
period that you
wake up without any help of
course when
you've only slept about
four or five
hours you feel groggy and
sleepy anyway
and your alarm will just irritate
you
that's why we all either
hit the snooze
button or just set a bunch
of alarms in
advance each going off 10
or 15 minutes
after the previous one so
you've been
rudely awakened by this
annoying sound
and you don't feel like
rising and
shining I can totally
relate to that but
what you actually do when
you hit the
snooze button is go off
into a new sleep
cycle remember how long
those lasts
right about an hour and a
half so
basically if you don't get
another 90
minutes of sleep after
snoozing you'll
feel even worse for it
waking up in the middle of
a sleep cycle
breaks your sleep pattern
confusing your
brain and making it think
you still have
time to catch those missing
Z's and when
you go in and out of a
cycle repeatedly
that poor brain of yours
just goes
unhinged and ceases to
understand where
it is and what it should do
ever felt
disorientated in the
morning like where
am I Who am I what's going
on give me a
like if you have strength
in numbers
anyway that foggy state you
get up and
after you've hit snooze for
10 more
minutes is called sleep
inertia remember
learning about a nurture in
school well
here it refers to your
brain being
unable to shake off the
sleep and going
straight into autopilot for
you it means
that you feel like going
back to bed you
can't concentrate can't
make decisions
and generally want everyone
to get out
of your face and here's the
real
heartbreaker no amount of
coffee will
pull you out of this state
it might only
make you feel worse for
that matter at
best it'll give you a short
energy boost
that'll just disappear in a
couple of
hours but in the worst-case
scenario it
might simply thrash your
nervous system
without that awareness
boost you crave
MedlinePlus says that
caffeine
especially in high doses
can cause
jitters anxiety and an
increased heart
rate yeah imagine a rush of
all that
into your blood while your
brain is
still trying to figure out
where your
phone is even though you're
holding it
in your hand no thanks but
it gets worse
sorry how long do you think
sleep
inertia lasts
you might assume pretty
logically that
it'd be the same as one
sleep cycle
because that's what your
brain missed
out on right not quiet in
sleep mode
your brain actively
restores your mind
and body when you're awake
though it's
busy multitasking with both
restoration
and daily activities so it
needs a lot
more time to become fully
focused namely
it requires four full hours
to get your
gears turning basically you
won't be
able to do anything apart
from the
simplest tasks until lunch
after that
with luck you'll finally be
ready to
start your normal day but
you'll already
have wasted half of it with
sleep
inertia and a brain that
hasn't fully
woken up you might find
yourself
forgetting certain things
you do every
morning have you ever tried
to remember
whether or not you lock the
front door
that's because you did it
automatically
without thinking it through
and your
brain didn't think it was
necessary to
register such a usual thing
the more
rituals you have the more
you'll forget
with time sounds pretty
scary right so
what should you do to get
rid of sleep
inertia one of the best
ways to pull
your brain out of this fog
is a nice
shock no not an electric
shock of course
although that'll probably
do the trick
too
you need to shake off the
sleep and make
your brain and body come
and sink again
and what could tackle the
job better
than a cold shower actually
to raise
your alertness you don't
even need a
full-on shower you only
have to cool
down your hands and feet at
least that's
what a study by sleep
expert dr. Cassie
Hilditch suggests another
way less
chilly way to wake up in a
better state
of mind is to turn on loud
music I mean
it's pretty obvious how it
works
sound doesn't let you sleep
especially
when it's loud so if you
turn on your
favorite tunes your brain will
start
dancing to the beat
registering the new
information and waking up
on the go
again this is from that
same study by
dr. Hilditch of course any
sound that's
loud enough will do but
your go to
playlist is the best choice
since your
brain will start pumping
out endorphins
as well these hormones help
put you in a
good mood hey wake up your
brain and put
a smile on your face at the
same time
win win a cold shock and
sound
stimulation are nice but
they work best
if combined with one more
method and
that's exposure to morning
sunlight
again it all comes down to
hormones when
it's dark your body starts
producing
melatonin which is your
brain's main
sleep hormone that gets you
ready for
shut-eye
that's why sleep experts
recommend
removing all sources of
light from your
bedroom if you want good
quality sleep
but that's for when you're
hitting the
sack right now I'm talking
about the
opposite waking your brain
up in the
morning so obviously you
need more light
for that even through
closed lids your
eyes register the change of
lighting and
send a signal to the brain
when the sun
is shining into your face
that melatonin
starts to dissipate and
your brain gets
pulled out of slumber
naturally so if
you're dealing with sleep
inertia
remember that you can
combine all three
of these methods for
guaranteed success
called loud music and
bright morning
light and it would be
pretty easy to do
them all at once check it
out as soon as
your first and only alarm
goes off get
up pull the blinds or
curtains wide open
put on your favorite music
and jump into
a cool shower that should
set you up for
productive day ahead
what are your morning
rituals to wake up
easily share your tips in
the comments
below don't forget to give
this video a
like send it to a friend
and click
subscribe to stay on the
bright side of
s
Posts
No comments:
Post a Comment