Why is it that after sleeping for seven or eight hours at night, I still feel sleepy and doze off in the morning, always like a continuous lack of sleep. Here are the main reasons why I carefully sorted out for you to sleep and nap in the morning. Let's have a look.
Not drinking enough water
Even mild dehydration (a lack of only 2% of normal body fluids) can affect energy levels. Dehydration makes the blood thicker, reducing the efficiency of the heart in delivering oxygen and nutrients to various tissues and organs.
Suggestion: in order to calculate the normal amount of drinking water, you can convert your weight into pounds (1kg ≈ 2.2 pounds), divide it by 2, and then multiply it by 28.35 to get the number of ml of drinking water you need every day.
Insufficient iron intake
Iron deficiency affects the flow of oxygen to muscles and cells, resulting in dullness, irritability, weakness and inability to concentrate.
Suggestion: eat more lean meat, tofu, eggs, dark green leafy vegetables, nuts, etc. and eat them together with foods rich in vitamin C to increase absorption. In addition, slight magnesium deficiency may also lead to fatigue. Eat bananas and potatoes properly every day to supplement magnesium, which helps to convert protein, fat and carbohydrate into a source of energy.
I like junk food
This can cause blood sugar levels to rise and fall sharply, leading to fatigue.
Suggestion: eat more high fiber foods rich in complex carbohydrates, such as whole wheat cereals, whole wheat bread and vegetables, which can help maintain blood glucose balance. Eat less greasy food and control the amount of saturated fat in the diet within 10%.
Breakfast was unhealthy
Eating good breakfast can stimulate metabolism and make people have enough energy all day. Not eating breakfast will make people feel lazy.
Suggestion: a rich breakfast should include whole grains, protein, fruit and healthy fat.
No more exercise when you're tired
This would be counterproductive. The study found that sedentary but healthy adults exercise for 20 minutes three times a week. After six weeks, they no longer feel tired but have more energy. Regular exercise can enhance physical strength and endurance and help the cardiovascular system transport oxygen and nutrients to all parts of the body.
Suggestion: almost all activities can help relieve fatigue, such as singing, deep breathing, walking, etc. When you can't lift your strength, you can lie down and put the pillow under your feet, so that your feet are slightly higher than your head, which can make the blood flow to your head, so as to keep awake. In India, many people use this way to get rid of fatigue.
Stay up late on weekends
This can lead to difficulty falling asleep on Sunday nights and not getting up on Monday mornings.
Suggestion: you should also get up at a fixed time on weekends. If you want to take a nap, don't spend more than half an hour. Add Internet home unlimited wechat jkqmmm, and then you will have a free coach around you, otherwise you will be more tired after waking up.
Lying in bed playing with mobile phones
The blue light emitted by the display screens of tablet computers and smart phones will inhibit the secretion of melatonin, disrupt the natural physiological rhythm of the human body, and cause fatigue.
Suggestion: turn off at least half an hour before going to bed.
Have a drink before going to bed
Alcohol can lower blood sugar levels, inhibit the central nervous system, produce a sedative effect, and eventually disrupt sleep. This is because alcohol in the metabolic process will cause adrenal secretion disorder, so that drinkers can easily wake up at night.
Suggestion: do not drink alcohol within 3-4 hours before going to bed.
Easy to worry about small things
If you always feel that bad things are going to happen, you will be troubled by anxiety. This psychological dilemma will make people physically and mentally exhausted.
Suggestion: when you are anxious, take a deep breath and ask yourself how likely the worst thing is to happen. Or go outdoors and discuss this problem with your friends, which will help you better deal with the reality.
Don't know how to refuse others
Always meeting other people's excessive demands will cost you physical strength and happiness. What's worse, over time, it will lead to anger and resentment.
Suggestion: timely say "no" to things you don't like, and don't be brave when you meet unsatisfied requests.
The desk is in a mess
The study found that a messy desk can distract people's attention and limit the brain's ability to process information.
Suggestion: sort out the documents according to work habits, and keep them in order, which will help to deal with the work with a positive attitude.
1. Exercise can improve sleep quality
A certain amount of moderate intensity exercise every day can effectively improve the quality of sleep and reduce the degree of anxiety during the day.
Take about 30 minutes of gentle exercise every day, such as running, swimming, mountaineering, rope skipping, walking after dinner, etc;
First time exercisers with weak physical fitness can try stretching based exercises, such as yoga;
Try to exercise during the day. It's best not to exercise violently within 6 hours before going to bed, otherwise it may affect sleep.
2. Exercise can also promote blood circulation and make the brain more awake
A survey released by the American Physiological Society in 2011 showed that even 5-10 minutes of exercise can effectively improve heart rate and make people feel more awake.
Sit still for a period of time (about 1 hour), you can stand up and brief activities for about 10 minutes;
The activity can not only focus on stretching, but also appropriately increase the strength according to their own conditions;
Exercise in a well ventilated environment, otherwise it may aggravate the feeling of fatigue;
It's not suitable to exercise after just eating. It's best to do it 1 ~ 2 hours after eating.
Supplement potassium
Potassium is an important element to maintain nerve and muscle function. Lack of potassium will reduce people's energy and feel tired and weak. Banana is the most potassium rich fruit, and is rich in energy, which is most suitable for eating. In addition, the potassium content of corn, sweet potato, soybean, spinach, seaweed and other foods is also high.
"Jealous" relieving fatigue:
When the labor and working hours are long or the rest is not good, a large amount of lactic acid will be produced, and people will feel fatigue. The acetic acid contained in vinegar can promote the decomposition of lactic acid and excrete it out of the body, helping to prevent and eliminate fatigue.
Sleep time:
In summer, people have rich nightlife. The hot weather affects the quality of sleep, disrupts the biological clock and affects the mental state of the next day. Therefore, a strict time for getting up and going to bed should be stipulated, such as going to bed at 22:00-23:00 and 6:00-7:00. If you don't sleep well at night, you can take a nap the next day to compensate.
Eat bitter dishes:
The humidity is high in summer. Traditional Chinese medicine believes that bitter food can replenish qi, strengthen the kidney, strengthen the spleen and dry dampness, help alleviate the phenomenon of "summer nap" caused by excessive heat and heavy dampness in summer, and you can also drink Kuding tea.
Drink more tea:
Summer is inseparable from drinks, but the best choice is not all kinds of cold drinks, nor beer or coffee, but ordinary hot tea. Tea is rich in potassium, and studies have found that its cooling ability is far better than that of cold drink products, which can quench thirst and fatigue. It is actually a good summer drink.