8 reasons why it’s hard to get up in the morning and how to deal with it
How do you want to turn off the persistently ringing alarm clock in the morning. And even the melody, which once seemed pleasant, now causes only irritation. A familiar condition? This is the lot of many owls, those who like to go to bed well after midnight and who absolutely do not want to get up in the morning.
Many somnologists (doctors who study sleep problems) believe that “owls” simply do not exist. It’s a habit. And if it’s hard for you to get up in the morning today, then after a while you will be able to learn how to easily and cheerfully get out of bed with the first rays of the sun. Do not believe? Check it out.
The biological clock and its effect on sleep
Since ancient times, a person woke up with the first rays of the sun and fell asleep when it began to get dark on the street. This mode of life corresponds to the internal biological clock. By the way, circadian rhythms (changes in the intensity of biological processes in accordance with the time of day) are inherent not only to people, but also to animals and even flowers. Remember how in the morning the bud opens, and in the evening the petals begin to close.
In 2017, three scientists from the United States, Jeffrey Hall, Michael Rosbash, and Michael Young, managed to find a DNA site responsible for the biological clock in DNA. Thus, the global tuning of these internal rhythms occurs at the genetic level.
With the advent of electricity in life, the natural regime, subject to sunrise and sunset, underwent changes. People began to go to bed much later, and sometimes well after midnight. Of course, such changes have shifted the time of recovery. These habits led to disruption of the biological clock, and, of course, it became difficult for a person to get up in the morning.
What happens in the body
The circadian rhythm depends on the rotation of our planet around its axis. Therefore, it is equal to 24 hours. All biorhythms are controlled by specific receptors that are in the brain – in the hypothalamus. These receptors determine the best time for lifting, mental and physical work, the optimal period for eating and falling asleep.
2 hours before bedtime is not recommended to sit at a computer
With the help of different senses (mainly vision), information about the time of day arrives in the brain. Depending on the received signals, suprachiasmatic nuclei (hypothalamic receptors that control biorhythms) begin to slow down or strengthen the work of some parts of the brain that provide activation of thought processes, drowsiness and other functions.
There is also a pineal gland in the brain. She is actively involved in biorhythm management. At about 21-22 hours, she begins to secrete the specific hormone melatonin. It causes drowsiness in a person.
If light enters the retina (the TV is turned on, working at the computer, talking on the phone, the lamp is on), then the synthesis of the hormone is significantly reduced. After all, the brain receives information “still light.” This leads to the failure of the biological rhythm.
Periods of activity and rest
According to human biorhythms, the day is divided into periods:
6-12. Body temperature begins to rise by 6 o’clock. Blood pressure rises. Cortisol, the stress hormone, begins to be synthesized. At this time, the body is tuned to work and is ready to effectively perceive information.
12-14. Planning lunch is recommended at this time. Useful for a little rest.
14-19. Optimal body temperature, maximum reaction rate. A person copes with mental tasks. At this time, there is good coordination, composure.
19-21. Brain activity is gradually decreasing. The relaxation phase is coming.
21-23. Increased production of melatonin. The body is preparing for bed.
23-6. Healthy sleep. Pressure decreases, body temperature decreases. From 1 to 3, the maximum recovery of all organs occurs.
Accustom yourself to the daily routine
Why it is hard to get up: 8 good reasons
A variety of reasons can cause a biological clock to fail. The most common moments are:
Nocturnal lifestyle. People forced to work at night (firefighters or doctors) often suffer from a failure of biorhythms. They are awake at night, and during the day they have to get enough sleep. This negatively affects the well-being. Young people walking in night clubs also break biorhythms. But due to age, they rarely notice negative consequences.
Lack of sleep. On average, a person needs to sleep 7-8 hours. During this time, the body manages to fully recover. If the unfortunate person constantly lacks sleep, then fatigue gradually builds up, irritability builds up. Such a person constantly wants to sleep. And, of course, in the morning it is very difficult for him to get out of bed.
Apnea. This is a condition in which breathing stops for several seconds during sleep. Apnea is a dangerous phenomenon that is accompanied by temporary hypoxia. In such conditions, even a 7-8 hour sleep is not able to provide quality rest. Therefore, during the day a person constantly feels drowsiness, tiredness, and in the morning he simply does not want to get out of bed.