I sleep 8 hours a day but still feel sleepy during the day. What should I do?
1. I suggest that you go to the hospital to check the hormone level first, and you can go to the endocrinology department.
This condition may be due to low thyroxine levels.
2. After ruling out the factors of abnormal hormone levels, the easiest way to alleviate this problem is to sunbathe.
Don’t underestimate this method. Sunbathing can quickly increase the body’s serotonin content. So even if you don’t exercise, you can quickly gain more vitality.
3. You can get up early and get 20 minutes of sunshine by the window or take a 20-30 minute walk outside after lunch.
4. During this adjustment period, reducing the intake of high-sugar foods, such as desserts, bread, and fruits with high sugar, such as bananas and dates, is crucial.
Blood sugar directly affects a person’s mental state. Foods high in sugar can quickly raise blood sugar levels, making people feel sleepy when blood sugar drops.
5. It is recommended to replace the staple food with whole grains.
Although the calories of whole grains are not much lower than that of polished rice and noodles, after eating, the blood sugar rises at a slower rate, and it is less likely to make you feel sleepy.
6. If you only eat whole grains and have indigestion, you can replace 30% of milled rice flour in the first two weeks and then return 60% after two weeks when your stomach gets used to it.
7. Eat an egg daily and guarantee at least one punch of staple food at every meal.
Never go on a diet; too little total energy intake can also make you feel sluggish.
8. A 20-minute nap in the afternoon can help you gain an afternoon of energy.
Office workers work intensively during the day and consume their energy quickly, and sleeping for 20 minutes at noon helps you restart your brain.
9. But be careful not to take a nap for more than 30 minutes so as not to put yourself into a deep sleep and wake up feeling more tired.
You can also drink a cup of coffee before taking a nap because the time for coffee to work in the body is also after 20 minutes.
10. Although you have slept for eight hours, whether your body is fully rested does not depend on the total length of sleep but on the size of deep sleep.
11. You can buy a smartwatch and monitor your deep sleep time.
You are not getting enough rest if you average less than an hour and a half of deep sleep per day for two consecutive weeks.
12. Here are two of the easiest and most effective ways to adjust:
- Take a 15-20 minute hot bath before bed,
- Or exercise 2-3 times a week.
13. 25-30 minutes of each exercise is enough. Jogging, skipping rope, or lightweight lifting will do.
Exercise increases dopamine production in your body, directly improving your mental state.
14. Don’t exercise too much.
Because exercise isn’t about building muscle, it’s about adjusting your hormone levels. If you feel tired after exercising, you are exercising too much.
15. Try not to work for 1 hour before going to bed, and you can listen to some light music to help you fall asleep.
Too many things on the mind can easily lead to anxiety, affecting deep sleep.
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