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Sleep is essential for our health, and a good night's sleep not only allows us to regain our strength, but also boosts our immunity and strengthens brain function.
Many people find that even after sleeping for a long time, they still feel tired when they wake up, and even the more they sleep, the more tired they become. This phenomenon not only affects daily life and work efficiency, but also has a negative impact on health.
So, why is this situation of getting more tired the more you sleep? We need to approach this issue from multiple angles and find effective solutions.
Control your sleep time
Some people believe that the longer you sleep, the better, but in fact, sleeping too much can disrupt our sleep rhythm and cause you to get more tired the more you sleep.
Normal sleep consists of fast-wave sleep and slow-wave sleep (i.e., deep sleep), and these phases alternate to form a complete sleep cycle.
Each sleep cycle lasts about 90 minutes, and if we wake up in a deep sleep, our body and brain have not fully recovered, we will feel exhausted.
It's important to know your sleep cycle and schedule your sleep properly. Adults typically need 7 to 9 hours of sleep, but the optimal amount of sleep varies for everyone.
It is recommended that you try to keep track of your sleep pattern to find the best sleep duration. Setting a fixed wake-up time with an alarm clock and maintaining a regular schedule even on weekends can help regulate your body clock and make your sleep more productive.
Identify and treat sleep abnormalities
If you find yourself waking up tired no matter how long you sleep, it may be due to some sleep abnormality. Common sleep abnormalities include snoring, restless legs syndrome, and sleepwalking. These problems not only affect the quality of sleep, but can also pose a serious threat to health.
Snoring can be a manifestation of sleep apnea, a condition in which breathing is repeatedly paused during sleep and causes extreme daytime sleepiness and difficulty concentrating. Restless legs syndrome is caused by involuntary shaking of the legs during sleep, which affects sleep initiation and sleep maintenance.
Self-monitoring is the first step in identifying sleep abnormalities. Nightly sleep data can be recorded using sleep trackers, which monitor information such as sleep cycles, heart rate, and breathing to help us understand how well we sleep.
If a problem is detected, it is key to seek help from a medical professional as soon as possible. Through detailed examinations and diagnoses, your doctor can develop a personalized treatment plan to help you improve your sleep quality.
Healthy lifestyle habits
Healthy lifestyle habits have a direct impact on improving sleep quality. Diet-wise, don't overeat dinner and avoid caffeinated or alcoholic beverages before bedtime.
Caffeine stimulates the central nervous system and makes it difficult to fall asleep, while alcohol, while it can make people fall asleep quickly, it can affect the depth and continuity of sleep.
Relaxation activities before bed are also very important. You can do some meditation, deep breathing exercises, or simple foot soaks, which can help relax the body and mind and make it easier to fall asleep.
It is advisable to stay away from electronic devices an hour before bedtime, as the blue light emitted by electronic devices can inhibit the secretion of melatonin and affect sleep.
Maintaining a regular routine is another key factor. Going to bed and waking up at a regular time each day can help keep your body clock stable, even on weekends. A regular routine not only improves the quality of your sleep, but also makes you wake up feeling more awake and energized each day.
Exercise and sleep in moderation
Moderate exercise can significantly improve sleep quality. Aerobic exercise, such as walking, jogging, cycling, etc., can promote blood circulation and enhance cardiorespiratory fitness, while helping to relieve stress and improve mood.
It is recommended to do at least 30 minutes of aerobic exercise every day, but be careful to avoid strenuous exercise within two hours of bedtime, as this can be too exciting and affect falling asleep.
Light exercises before bed, such as yoga and stretching, can also help relax the body and prepare it for sleep. These exercises can relieve muscle tension and help you fall into deep sleep faster.
It's also a good idea to get outdoors regularly, as natural light helps regulate your body clock and keep your body awake during the day and fall asleep naturally at night.
Through the above methods, you can effectively improve the quality of sleep and make yourself wake up refreshed every day. Remember, a good night's sleep is an important part of a healthy life, find what works for you, and stick to it to really enjoy quality sleep.