I get up at five o'clock every day and feel groggy in the morning. No matter how late you sleep, you always wake up at five o'clock. What should I do?

For many years, I woke up at five in the morning. Of course, summer may be earlier, but it's basically around five o'clock.

However, I didn't feel groggy in the morning as described by the subject. Except for taking a nap for a quarter of an hour at noon, I feel energetic and clear-headed at other times. I think the difference lies in the sentence "No matter how late you stay up". I go to bed at about 9 o'clock every night, and basically guarantee more than seven hours to nearly eight hours of sleep at night. If there is no physical reason for the drowsiness mentioned by the subject, it must be because of sleeping late.

According to the traditional theory, getting up at five o'clock in the morning is the most beneficial work and rest for the human body. The so-called waking up with the rising of the yang conforms to the meaning of the operation of heaven and earth; But the so-called sunrise and sunset rest is only half of it, and the other half "sunset rest" is also very important for people's physical and mental health. Long-term violation will lead to lack of sleep, which will inevitably make people feel groggy and unwell.

As life individuals, each of us has a process of self-adjustment to conform to the operation of heaven and earth; Find a self-fulfilling routine that matches your biological clock, and let sleep become an active practice of life, not a long-term loss, thus forming the most basic support of our life.

We are willing to actively adjust to achieve harmony.

It is the same as sleeping. Some people wake up early in the morning and feel refreshed all day, while others feel groggy all morning. I always feel groggy after waking up, which seriously affects my work and life, and it is even more life-threatening for people who are engaged in the operation and driving of precision instruments. What causes you to feel groggy after waking up? How to solve it? The feeling of groggy after waking up is called sleep inertia, which refers to the decline of cognitive ability, alertness, perception and motor ability after waking up. Generally speaking, people will feel groggy when they wake up, and their cognitive ability, alertness, perception and motor ability will gradually improve. Sleep inertia will be relieved with the extension of waking time. Most people need 15-30 minutes from waking up to being fully awake. There are also people with large sleep inertia, which can last for 4-8 hours.

Many people set the sleep time at night at more than eight hours, thinking that this is the best prime time for sleep. Some people have more specific regulations, such as sleeping at 10 at night and waking up after 6 am. In fact, this idea is correct, but different people need to arrange different sleep times.

The dormancy time of gold is different at different ages.

Babies, for example, sleep all day, often 24 hours a day. Their sleep time can reach 15, 16 hours, which can be summarized in one sentence: sleep after eating, and eat after waking up. On the other hand, children should get at least 12 hours of sleep every day, which is good for their development. For teenagers, it takes 10 hours a day to keep the human body full of energy. For young adults aged 20-40, it is necessary to keep sleeping for more than eight hours every day to meet a need of the body itself. As for middle-aged and elderly people, it is enough to remain stable for more than six hours every day. They are not tired during the day, and some even go to bed at ten o'clock at night. They woke up at four or five the next day because they couldn't sleep.

Different ages need different sleep time, and it is not simple to take eight hours as the standard. So the time should be adjusted directly.

It is best to sleep at a fixed time. Many people may feel this way. They slept at home all day at the weekend, but after waking up, they were still groggy, listless and dizzy. Similarly, if you don't get enough sleep and your body's metabolism can't keep up, there will be metabolic disorders.

Secondly, don't eat before going to bed. When you sleep, your body should relax. If you eat again, your stomach will start to digest again, and then your body will metabolize what you just ate, which means you are sleeping, but your body is not well rested.

No matter how early you go to bed, you will still feel depressed in the morning.

Sleep too long. For adults, sleeping 7 to 9 hours a day is usually enough. In real life, people always sleep for a long time for various reasons, such as being idle at home on Sunday. Take the real situation as an example. Some people sleep too long. If I get enough sleep for seven or eight hours and nothing bothers me.

However, because it is Sunday, I still don't want to get up even if I wake up. I will lie in bed and continue to rest, play with my mobile phone, skip breakfast, fall asleep at noon, and I am still hungry until I wake up again. Later, when I got up, I had no strength at all, and I was still groggy after lunch. This phenomenon is caused by laziness.

I had many dreams at night. I also have an example about this, that is, when I was in junior high school, I heard a classmate say that he slept for more than eight hours, but he also had an all-night dream, in which he kept digging with a hoe until dawn, and then woke up the next day exhausted. At that time, I only listened as a joke and didn't care much. It was not until I met a similar situation that I realized that this would affect the quality of sleep.

Urinating at night. Many people have encountered this situation, especially in autumn when the weather is dry. Many people always feel thirsty, so they always drink a lot of water before going to bed, which leads to an increase in nocturia. I finally fell asleep, but before I was completely asleep, I was awakened by a bubble of urine. Generally speaking, just drink a little water to moisten your throat when you feel thirsty before going to bed. Don't drink too much, otherwise it will affect the quality of sleep, and then you won't sleep well. Even if you sleep early, you will feel very tired the next day.

I played with my mobile phone all day before going to bed. When people play mobile phones, it is inevitable to sit there and play. If they sit there for a long time without exercising, they will always be stimulated by the content of the mobile phone and eventually stimulate their brains. Even if I went to bed early, I was still thinking about things in my mind, which seriously affected the quality of sleep, and naturally I was depressed the next day.

Seeing this, do you understand that going to bed so early is still the same as not waking up the next morning? The reason is that the quality of sleep is not good enough, that is to say, you have not entered a deep sleep. Sometimes, although the human body is asleep, in fact, the brain has not relaxed and has not entered a deep sleep, so it is difficult for you to fall asleep the next day. In other words, if you care about the length of sleep, you might as well care about the quality of your sleep. People's sleep state can be divided into two situations: deep sleep and shallow sleep. Sometimes even after sleeping for a long time, I don't go into deep sleep and can't let my body feel relaxed.

But if you are in a deep sleep, all the functions of your brain and body can be completely relaxed and rested, so even if you don't sleep for a long time, you won't feel tired.

In short, if you want to have a good sleep, you need to avoid the above situation and make good preparations before going to bed. Why not?

Although I slept in bed for a long time, my sleep quality has been poor, and I often suffer from insomnia, which leads to falling asleep in the early hours of the morning. I should go to bed at night, but I am still troubled by insomnia. No matter how much sleep I get during the day, the quality of sleep may not be as good as that at night. Moreover, I often dream when I sleep at night, and my brain is always in a state of excitement, and I don't get a good rest at all. Although I have been sleeping, my brain still feels very tired after waking up, and I still have no spirit.

Then maybe your brain has been in a state of fatigue, which is what we often call brain fatigue. People who are generally engaged in mental work, such as white-collar workers and students, need to spend a lot of brain cells every day. Coupled with the radiation of computers and mobile phones for a long time, the brain is prone to hypoxia, so it is more prone to brain fatigue. In fact, this is also a common sub-health state. Many people think they should continue to sleep until they are full. In fact, this practice can not alleviate brain fatigue, but will more easily affect the blood oxygen supply of the brain, causing dizziness.

What are the factors that lead to sleep inertia?

The duration and severity of sleep inertia vary from person to person, and the main reasons leading to sleep inertia are as follows.

stay up late

If you stay up late, you will feel that your sleep inertia will increase significantly the next day. This is because the level of adenosine in the brain will gradually increase with lack of sleep. When you wake up from a lack of sleep, a large amount of adenosine binds to receptors in the brain, slowing down nerve activity.

Irregular work and rest

Sleep can be roughly divided into four stages: falling asleep, shallow sleep, deep sleep and rapid eye movement. After falling asleep, these four stages cycle.

In the four cycles of sleep, falling asleep and shallow sleep are the transitional stages of sleep. If people wake up in these two stages, it is easy to get rid of sleep inertia and recover energy quickly. If you wake up during deep sleep and rapid eye movement, you will have more sleep inertia.

People who fall asleep at night fluctuates greatly and need to wake up at a fixed time during the day will have greater sleep inertia if they wake up during deep sleep and rapid eye movement.

First of all, do more aerobic exercise in daily life, especially those who often use their brains and those who often sit still. Aerobic exercise can promote the blood circulation of the body, make the brain and heart get the supply of blood oxygen in time, at the same time, it can also promote metabolism and the discharge of various metabolites, make the body more flexible, improve the quality of sleep, and the fatigue will gradually disappear.

Secondly, we should improve our usual diet and try not to eat some spicy food, which will not only affect the health of the stomach, but also cause physical burden, affect our sleep quality and easily lead to sleep disorders such as insomnia and dreaminess. Usually, it is best to pay attention to the nutritional collocation of diet, the collocation of meat and vegetables, eat more fresh fruits and supplement various vitamins, cellulose and other nutrients in time.

Finally, you can massage your body before going to bed at night. Several important acupoints should be massaged in place, such as Yongquan and Neiguan. Then you can also soak your feet with hot water to relieve fatigue, promote blood circulation and make you fall asleep more easily.

If you sleep well, your spirit will naturally improve. Sleep quality is not determined by sleep time. If you can sleep comfortably, you will wake up refreshed the next day, and it doesn't matter if you don't get enough sleep for 8 hours. If you feel that you don't have enough sleep, you'd better check whether there is any sleep disorder, pay attention to protecting your brain health, relieve physical fatigue, and empty your brain at the same time, so that you can sleep more comfortably.

How to control sleep inertia?

Regular timetable

Our body is an extremely self-disciplined system, and we are more accustomed to doing certain things at certain times. Keeping a regular schedule helps to make the biological clock better conform to the actual schedule. After a period of regular work and rest, you will find that you can get rid of the dependence on the alarm clock and wake up naturally.

In order to ensure adequate sleep

"Healthy China Action (20 19-2030)" advocates that the average sleep time of adults will reach 7-8 hours per day from 2022 to 2030. Ensuring adequate sleep not only helps to reduce sleep inertia, but also helps to enhance the body's immunity and reduce the risk of illness.

morning exercise

Doing morning exercises for about half an hour after getting up in the morning is helpful to promote blood circulation, reduce melatonin levels in the body and reduce sleep inertia.

It is best to choose outdoor when exercising. If you don't have the conditions to do morning exercises, it will also help to reduce the inertia of sleep by opening the window in time after getting up in the morning.

Insomnia can be divided into several types.

One is that you can't sleep, which is called difficulty falling asleep;

One is the early wake-up type, which is not unable to sleep, but may wake up early;

There is also a wake-up type: if a person wakes up more than four times a week or gets up two hours or more earlier than usual for three consecutive weeks, and can't sleep during the day and have adverse consequences, it can be judged as early wake-up insomnia.

According to your description, it may be early awakening insomnia.

There are environmental factors, individual factors, physical factors, mental factors and emotional factors, most of which are caused by pressure or mental factors. From the perspective of traditional Chinese medicine, waking up early may be due to disharmony between the five internal organs, such as hyperactivity of liver fire, deficiency of lung qi and weakness of spleen and stomach, which may all cause insomnia.

Try the following methods and see if they can be improved. If it doesn't improve all the time, remember to use Chinese medicine to recuperate.

1, relax before going to bed:

2, carrying out sleep induction:

3, healthy diet: a cup of yogurt, a banana, eat every night before going to bed.

4. Avoid eating before going to bed:

Nutrition experts have a 1 prescription for insomnia: eat this every day, fall asleep quickly at night, sleep well and wake up early, and everyone who has used it falls asleep.

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Insomnia can lead to decreased immunity and weakened resistance to various diseases. It will also lead to memory loss and headaches, which will have a certain impact on study, work and life. If it is serious, it will cause autonomic nerve disorder, and elderly patients will cause Alzheimer's disease and cardiovascular disease. We must attach importance to it.

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According to modern nutritional analysis, pig heart is a kind of nutritious food. Pigs are calm, sweet and salty, and have the functions of nourishing the heart, calming the nerves and enriching the blood. Indications: deficiency of heart and blood, palpitation, insomnia and dreaminess, trance, deficiency of heart and blood, pale labial nail, spontaneous sweating due to qi deficiency, forgetfulness and palpitation, insomnia and dizziness. The common usage is boiling or decocting in water.

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It can be seen that pig heart has an effect on insomnia, and long-term use is good for insomnia, and it basically contains no fat and has low calories. Insomnia patients can try. The daily practices mainly include: frying pig's heart, smoking pig's heart, spicy pig's heart, tearing pig's heart by hand and so on.

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The Sleep Association found that Bei Le Sleep, developed by Harvard Professor D.C.' s team, can help people with insomnia to return to normal sleep, which is different from sleeping pills. Contains core patent components such as acanthopanax senticosus and 5-htp. It is a pure natural preparation, which has no side effects on the body and will not force you to fall asleep naturally. Quit sleeping pills and return to normal sleep. The American Sleep Medicine Association has always regarded it as the first choice for insomnia treatment. Sleep experts confirmed that after Bei Le's sleep, the time for insomnia patients to fall asleep was shortened to 20 minutes, and they fell asleep all night, no longer relying on sleeping pills, and their body and mind returned to normal health.

Get up and exercise! Watch it in a week, it should be better!

Then follow this biological clock. Many things can be done early, but staying up late is not good. You might as well go to bed early.

You can do exercise and get up in the morning, and it is best not to play with your mobile phone.

It has become a habit, only going to bed early!

May be old!

Hello, I'm Kangkang, a professional and humorous person. I'm glad to answer your question.