Often Turn Off the Alarm and Go Back to Sleep? Turns Out It Causes Fatigue

Dream - Turning on the alarm at a certain time, hoping that we will wake up at that time. Of course, also to avoid oversleeping. Unfortunately, the first alarm often gets turned off.

Do you often do this, friend? If so, it is better not to do it again because it will have a negative impact on the body, namely feeling dizzy and tired after waking up. This is caused by sleep inertia. This condition occurs when the brain that has entered the sleep cycle is forced to wake up again in a short time.

"When you turn off the alarm, you will wake up. When the alarm goes off, the brain will enter a sleep cycle that takes 75-90 minutes. So when the alarm goes off again after being turned off for a few minutes, your sleep cycle is not yet complete," said Mel Robbins, author of the book The 5 Second Rule and The High 5 Habit.

Photo: Instagram @melrobbins

Sleep inertia experienced when the brain is forced to wake up in the middle of a short sleep cycle will actually make you feel less energetic. Friend of Dream can also lose focus if you turn off the alarm more than once.

"It takes 4 hours for the brain to relieve dizziness after experiencing sleep inertia," said Mel.

It is better to set the alarm according to the desired wake-up time and do not turn off the alarm so that your body feels fresher. Of course, Friend of Dream still has to get enough sleep at the right time to make the body feel fresh and energized in the morning.

Source: Instagram @melrobbins

6 Triggers for Always Having a Stuffy Nose When Waking Up

Dream - Many people experience a stuffy or blocked nose after waking up. This is certainly very distressing, as it causes continuous sneezing and difficulty breathing.

If left untreated, it can hinder daily activities. There are many triggers for a stuffy nose in the morning.

Dream's friend often experiences this? Find out the six triggers for a stuffy nose after waking up, and the following ways to overcome it. 

1. Dust Allergy, Dirt, or Fine Powder

One of the causes of someone experiencing shortness of breath when waking up is because they may have allergic rhinitis.

“Unconsciously, when you sleep, your body is exposed to allergies such as dust, dirt, or other pollutants. So the body needs to switch to protection mode to withstand these allergies,” said Julie Wendt, MD, an allergy and immunology expert.

Dust mites are the most common indoor allergy that can cause a stuffy nose. Dust mites are harmless microscopic animals, except that the production of dirt protein in mites can cause allergic reactions in the body. Dust or dirt can also come from fragrances in candles, diffusers, skin care products, and laundry detergents.

How to Overcome
Regularly clean items that can become mite nests such as pillows, mattresses, blankets, stuffed animals, carpets, or all fabric-covered furniture. You can use a dust vacuum and regularly mop the room to remove accumulated dust and dirt. 

If you have tried everything above but there is no improvement, consult with a specialist doctor to treat allergic rhinitis. Usually, the doctor will inject anti-allergic fluids that can help and control the immune system's response to allergies. 

2. Dry Nasal Passage

"When the nasal passage becomes dry, it causes more mucus to be produced inside the nose," said Dr. Wendt.

When the body produces a lot of mucus, it will feel tight when waking up. Dry nose occurs when the surrounding environment is also dry, but it can also arise due to the use of antihistamines or other drying medications and treatments, such as nasal sprays.

How to Overcome

To overcome this problem, you can use a humidifier in the room to increase the natural humidity level by about 30%-50% from before. You can place it next to the bed.

3. Respiratory Tract Infection

Respiratory tract infections are caused by several viruses and bacteria, such as colds, flu, and even Covid-19. Usually, this is accompanied by a stuffy nose. If you experience similar symptoms, even though you have been treated and recovered, you may experience symptoms at another time.

How to Overcome

For common colds and flu, Dr. Wendt recommends using over-the-counter medications that can be purchased at the pharmacy to alleviate symptoms a little. You can look for medications that contain antihistamines to overcome them. If the symptoms do not disappear or worsen, consult a doctor immediately.

4. Hormonal Fluctuations

Hormonal fluctuations can occur due to previous low thyroid, low testosterone, and high progesterone. So if you experience this, the blood vessels in the nose will enlarge, causing breathing to be blocked when you wake up.

"This can happen to both men and women, including pregnant women. It can even occur during the menstrual cycle because hormones fluctuate," said Dr. Wendt.

How to Overcome

The cause of a stuffy nose should be diagnosed by a professional medical team. For thyroid or low testosterone problems, consult a doctor to get the best solution.

5. Environmental Changes

Environmental changes can make you feel tight in the morning. This is called vasomotor rhinitis (VMR). It usually occurs when there are changes in temperature, humidity, and barometric pressure. These changes stimulate the nerves in the nose, causing blood vessels to swell and make you feel tight.

How to Overcome

Dr. Wendt recommends treating VMR with nasal sprays. In addition, you should also make sure that the bedroom is always clean and the humidity level is stable.

6. Sleeping Position

Many people experience narrowing of the nasal passages when they sleep on their backs. When you sleep in a sideways position, the nasal passages closer to the bed tend to narrow even more. In this case, the stuffy nose felt upon waking up actually occurs throughout the sleep. We only realize the stuffy nose after waking up.

How to Overcome

You can sleep in a slightly elevated position. Another alternative is to use a large pillow to keep your head higher than your body.

Report by Devi Tri Aprilianza / Source: Martha Stewart