Leaving bed reluctantly and getting up from bed with difficulty… … …
This is how many people begin their day.
Why do you still feel tired when you sleep very early and for a long time? Dr. Clove will give you an analysis.
Question 1: It’s really… I slept too long,
Everyone knows that lack of sleep affects health, but long sleep is also not good.
1. If you sleep too long, you will disturb your biological clock.
As we all know, there is a [biological clock] in the human body. In the morning, when the [alarm] of the biological clock rings, it will send out chemical signals to wake us up.
If you don’t get up until 11: 00 a.m. and your body still speeds up your metabolism at 7: 00 a.m. according to the normal rhythm, you may feel tired after getting up.
2. Sleeping too long may increase the risk of disease.
Abnormal work and rest will not only increase daytime fatigue, but also increase some unhealthy risks, such as obesity, heart disease, diabetes, etc.
Harvard University has done a large-scale study and found that people who sleep 9-11 hours a day are more likely to lose their memory and are more likely to suffer from heart disease than people who sleep only 8 hours a day.
What should I do?
In fact, everyone has a suitable [sleep time range]. As long as they sleep for a certain period of time, most people can return to their best physical condition.
You can refer to this brief [sleep duration table] to adjust:
- Newborns from 0 to 3 months: infants from 14 to 17 hours from 4 to 11 months: infants from 12 to 15 hours from 1 to 2 years old: preschool children from 11 to 14 hours from 3 to 5 years old: school children from 10 to 13 hours from 6 to 13 years old: adolescents from 8 to 10 hours from 14 to 17 years old: young people from 8 to 10 hours from 18 to 25 years old: adults from 7 to 9 hours from 18 to 64 years old: old people over 65 years old: 7 to 8 hours
Question 2: Wrong time to get up,
Dr. Clove declared first that this reason is not to teach you to stay in bed!
A good sleep can make people feel energetic the next day, but if you get up at the wrong time, you may also feel tired.
Our sleep every night consists of multiple sleep cycles, and each cycle can be divided into four stages. The first two stages are shallow sleep, and the third and fourth stages are deep sleep.
During shallow sleep, the brain is relatively active and easy to wake up, and when you wake up, you will feel refreshed. During deep sleep, people’s breathing, heartbeat and blood pressure reach the lowest point of the day, and the blood flow and energy consumption in the brain drop sharply, almost feeling no external stimulation, just like losing consciousness.
When you wake up during deep sleep, you will easily feel dizzy and weak, lasting for more than ten minutes at least and several hours at most.
What should I do?
It’s very simple. Get into a good habit, sleep on time, get up on time, and then set the alarm clock at a time when you don’t feel tired when you wake up.
If you are not short of money, buying a smart bracelet (or watch) with sleep recording function can also help you find the right time to get up.
The only problem-remember to recharge and don’t oversleep.
Question 3: There are some diseases that you cannot find.
Physical problems will also make you feel tired when you wake up.
For example, sleep apnea syndrome, many people who snore like thunder have this problem-hold your breath first, then inhale big, the key is completely unknown to you. Only when you wake up from dry mouth, headache and fatigue do you find your body hollowed out… … …
There are also many people who have frequent [periodic limb movements], with convulsions or kicks every 9 seconds or so. According to the calculation of 8 hours of sleep, it may take hundreds of kicks a night. Can you not be tired after sleeping for a long time?
Of course, if the person beside the pillow has these two problems, it is estimated that you two will be equally tired after waking up…
What should I do?
In addition to the two common situations mentioned above, many other problems can also make people sleepy and tired, such as alcohol abuse and depression.
If you have adjusted your living habits but have not improved, you can consider seeing a doctor to check for any related sleep disorders.