Why setting an alarm to wake up in the morning is bad for your heart

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Stop setting alarms to help you wake up​

Setting an alarm to wake up in the morning is a common practice for most of us. However, this seemingly harmless daily habit could be troubling your heart health. The abrupt awakening due to sudden sound alert can have negative consequences for your heart and blood pressure. As the name suggests, it “alarms” your body at a stage when you are in sleep. Read on to learn why this habit is potentially harmful and what are the healthier alternatives.

Disrupts body's natural clock​

When you set an alarm to wake up, you disrupt your natural sleep cycle. Our bodies follow a circadian rhythm, a 24-hour internal clock that regulates various physiological processes, including sleep-wake patterns. This natural rhythm is finely tuned to the rising and setting of the sun. When an alarm abruptly ends your sleep cycle, it can lead to a phenomenon known as "sleep inertia." Sleep inertia occurs when you wake up during a deep stage of sleep, leaving you groggy and disoriented. These sudden awakenings can stress your heart, as the body struggles to adjust from a deep sleep state to full wakefulness.

Alarms can stimulate stress​

Alarms can lead to a rush of stress hormones in the body. When the shrill sound of an alarm clock startles you awake, it triggers the body's fight-or-flight response. This response is characterized by the release of stress hormones such as cortisol and adrenaline. While these hormones are essential for dealing with immediate threats, they are not designed to be released abruptly from a peaceful slumber. The sudden surge in stress hormones can increase blood pressure and heart rate.

Negative impact on your mood​

Setting alarms to wake up can negatively impact your mental health or mood. Sleep plays a significant role in emotional regulation and mood stability. Interrupting your sleep with an alarm can leave you feeling irritable, stressed, and anxious, which can indirectly impact your heart health.

How to wake up without alarm​

Waking up on time without an alarm clock is entirely possible with some lifestyle adjustments and good sleep hygiene practices. Fix the time when you go to bed every night, and the time when you have to wake up every morning, even on weekends. Consistency helps regulate your body's internal clock, making it easier to wake up without an alarm. Develop a daily sleep schedule that signals your body it is time to sleep. Activities like reading, taking a warm bath, or practicing gentle yoga can prepare your mind and body for sleep.

Ensure you get the recommended 7-9 hours of sleep each night based on your individual needs. Exposure to natural light in the morning helps regulate your circadian rhythm. Open your curtains or blinds to let sunlight into your bedroom when it's time to wake up.

Stay patient and consistent​

Remember that it may take time to adjust to waking up naturally without an alarm clock, especially if you're used to relying on one. Be patient with yourself as you transition to this more gentle and natural way of waking up. By following these tips, you can improve your sleep quality and wake up on time without the need for an alarm.