Despite getting 8 hours of sleep, you still feel tired. This might be the reason

Even though you slept for seven or eight hours, you still feel tired when you wake up... In this situation, it is likely because you slept too soundly.

The quality of sleep is not solely determined by the duration, but rather by the continuity and depth of sleep. Is it still possible to save someone who sleeps soundly?

Sleeping soundly → Lack of deep sleep → Fatigue

Sleep continuity refers to a person's ability to maintain sleep. Poor continuity, mainly manifested as frequent awakenings, including increased frequency of awakenings and difficulty falling back asleep. Frequent sleep awakenings can disrupt normal sleep cycles, with light sleep typically accounting for 75% to 80% of sleep duration and deep sleep accounting for 20% to 25%.

For example, if you sleep 7 hours a night, the duration of deep sleep is approximately 1.5-2 hours. Waking up too many times and not forming a complete sleep cycle can affect the quality of deep sleep, which is also known as "golden sleep" and has a stronger physiological repair effect.

If you stay up very late for several nights, even if the total sleep duration is sufficient, you will still feel tired, lack concentration, and emotional fluctuations during the day. Sleeping too fragmented and feeling tired is just the lightest harm. Sleeping is not just for rest, but also for the protection of organs such as blood vessels and the brain. Frequent awakenings have a comprehensive negative impact on health.

Keep the heart in a 'combat state'

Frequent sleep interruptions will over activate the sympathetic nerve, making the heart "combat ready" for a long time, which can lead to vascular endothelial dysfunction and atherosclerosis.

Accelerate brain aging

A recent study published in the renowned British neuroscience journal Brain has found that frequent awakenings can disrupt key roles in the brain's vascular system - M-type pericytes. These types of cells can become overly active as a result, which can affect the stability of the blood-brain barrier and even induce local microvascular damage.

Over time, the brain is like a moat quietly dug out, and cognitive function may accelerate its decline as a result. Enhance inflammatory response

A research team from Columbia University in the United States conducted a 16 week fragmented sleep intervention on mice and found that this would have a long-term impact on the hematopoietic function of the mouse bone marrow, increasing the number of white blood cells in the blood. This means that fragmented sleep is associated with increased inflammatory response.

Blood sugar is more likely to rise

Research has found that mice with long-term fragmented sleep exhibit significant blood glucose abnormalities, including elevated blood glucose levels and glucose intolerance, as well as insulin resistance.

May affect lifespan

Stanford University in the United States conducted a 12 year follow-up of over 2600 men, and the results showed that those who frequently wake up at night have shorter deep sleep duration, while those who sleep longer have a longer lifespan.

4 methods to 'put back' a complete sleep

Most people can improve the problem of fragmented sleep by adjusting their sleep habits. Here are some feasible methods recommended for everyone.

Accumulate sleep motivation, also known as sleep stress, means that the longer you stay awake, the easier it is to fall asleep and sleep deeper. People with sleep problems can try not to catch up on sleep or nap during the day, regardless of the quality of their sleep at night; If taking a nap, it should not exceed 30 minutes and avoid taking a nap in the evening; Do not do anything unrelated to sleep in bed before going to bed at night, such as lying down and watching mobile phones, TV, reading books, etc. Tell yourself that "the bed is only for sleeping" and go to the sofa or living room to complete other things.

Maintaining moderate exercise can cultivate a certain level of fatigue and increase sleep motivation. It is recommended to exercise for 22 minutes to 1 hour every day, preferably aerobic exercise such as brisk walking, jogging, swimming, etc. Exercise should be done during the day or evening, and avoid vigorous exercise 2 hours before bedtime.

Training sleep rhythm sleep rhythm can also be understood as the "sleep biological clock", which is the law of sleep wake. Persisting in the same time of getting in and out of bed every day can easily form one's own internal biological clock over time, regardless of the quality of sleep. For example, if the bedtime is around 11pm, the bedtime can be around 7am, and weekends are no exception.

Relieve the physical or psychological tension before bedtime, which can lead to easy awakening or insomnia at night. Relaxation training can reduce physical and mental anxiety levels and promote sleep.

There are many methods for relaxation training, such as abdominal breathing: lying flat, focusing attention on the abdomen, feeling the ups and downs of the abdomen during breathing, which helps relax the sympathetic nervous system and improve sleep quality.