Six wrong sleeping methods make you more tired

Some people feel particularly tired when they wake up in the morning. They think sleeping is a good way to rest, but they end up suffering from back pain. Do you know that this is caused by your incorrect sleeping method? Do you know the six wrong sleeping methods that make you more tired the more you sleep? Today, let me introduce you to the knowledge about sleep. Friends who are interested, come and have a look.

Six sleeping mistakes

As we all know, women are naturally better at falling asleep than men, but most women have trouble sleeping. In fact, you can’t sleep well because you are not sleeping in the right way, which makes you feel so tired!

Mistake 1: Exercise after get off work makes it easier to sleep. Women with insomnia who exercise after get off work have a harder time sleeping.

Life is stressful, and most men and women go to bed late, but women have no money to go to bed late, because female hormones can move the sleep phase forward (the sleep phase refers to the time from the beginning of sleep to waking up), so that people go to bed early;

Once a woman goes to bed late and has to get up early, her daily routine seriously violates her biological clock. Day after day, she develops delayed sleep phase syndrome, her biological clock is disrupted for a long time, and she suffers from chronic insomnia. Experts point out that people will start to feel sleepy when their body temperature drops from the highest to the lowest.

Generally speaking, a man's body temperature is highest between 4pm and 6pm, but lowest between 4am and 6am, and the time he wants to sleep is between 10pm and 12am.

Women's body temperature is highest between 2 and 4 pm and lowest between 2 and 4 am. They want to sleep between 8 and 10 pm. Girls should want to sleep 2 hours earlier than boys and tend to go to bed early and get up early.

However, the highest and lowest body temperatures of women with sleep disorders are delayed by 4 to 6 hours. They should have wanted to go to bed at 10 o'clock, but they end up going to bed at 4 o'clock in the morning and have to get up again early in the morning.

Women who suffer from insomnia due to delayed sleep phase may go out for exercise after get off work in order to have a good night's sleep, thinking: If I relax, I may sleep better. Instead, it has the opposite effect.

There are many factors that affect our biological clock, including sunlight, exercise, diet, etc. If you exercise in the evening, the setting sun will enter your eyes, which is equivalent to telling your brain that it is not time to rest yet, so your biological clock will move backward.

When you enter the gym, the bright lights also remind your brain to keep working without stopping.

On the contrary, the morning sunlight will induce the biological clock to move forward, making people fall asleep earlier, so: female insomniacs should exercise in the early morning and eat breakfast.

Mistake 2: Going to bed late will disrupt your biological clock

If you have to go to bed late, you must get up early and at a fixed time, because the time you get up is the key to adjusting your biological clock.

Force yourself to get some early morning sunlight, especially when it's light but not blinding: before 7pm in the summer and 8pm in the winter. At this time, the sunlight contains sufficient blue spectrum, which helps to adjust the disordered biological clock.

Mistake 3: Stay up late to work overtime from Monday to Friday, sleep well on Saturday and Sunday, and do not wake up more than two hours later than usual on weekends, or you may feel more tired the more you sleep.

Many office workers stay in bed too long during the weekends. Some sleep until noon or even in the afternoon, hoping to take the opportunity to get a good sleep. However, this way of sleeping will make them feel more tired. The time to get up on weekends should not be more than two hours later than usual, otherwise there will be jet lag (biological clock).

If you get up late on the weekend, you may not be able to go to bed early on Sunday night, but you have to get up early on Monday to rush to work. People who can't sleep will become more and more anxious, resulting in a sleepless night and feeling listless the next day, which becomes a vicious cycle.

Moreover, the biological clock has a tendency that it is easy to move backwards but difficult to move forwards.

If you have too much to do and often delay going to bed, most office workers often stay up late to finish work from Monday to Friday, and then make up for the sleep on Saturday and Sunday. In fact, this is also the wrong way to sleep.

Experts provide the 3:1 rule - if you can't sleep well for 3 days, just go to bed a little earlier on the fourth day and make up for the sleep deprived in the first 3 days.

But you have to get up at a fixed time every other day, or get up no more than two hours later than usual.

In addition, vitamin B12 (such as liver, meat, etc.) also has the effect of adjusting jet lag.

Although melatonin also has this effect, it is not currently approved for treating insomnia. Even if you buy it abroad privately, the product ingredients and dosages vary. Experts do not recommend it because melatonin is used to adjust jet lag and does not help you fall asleep.

Mistake 4: Sleeping with your hands as pillow

Putting your hands under your head when sleeping will not only affect blood circulation and cause numbness and pain in the upper limbs, but it will also easily increase the intra-abdominal pressure, and over time it will cause "reflux esophagitis." Therefore, it is not advisable to use your hands as a pillow when sleeping.

Mistake 5: Sleeping facing the wind

The human body's ability to adapt to environmental changes is reduced during sleep, making it more susceptible to catching cold and getting sick.

The ancients believed that wind is the root of all diseases and that it can change frequently. Those who are good at regulating themselves should avoid wind and sleep in the dew even in the hottest summer. Therefore, the sleeping place should be away from drafts, and the bed should be a certain distance away from windows and doors.

Mistake 6: Sleeping while sitting

Some people sit on the sofa after a meal, turn on the TV and make a pot of tea, which is very comfortable.

Maybe you are too tired from work and fall asleep while watching TV, which leads to the second major hidden danger! Because sleeping while sitting will slow down the heart rate, dilate blood vessels, and reduce the blood flow to various organs.

In addition, the stomach requires blood supply for digestion, which aggravates brain hypoxia and causes dizziness and tinnitus.