cant get out of bed? taking a morning nap? this will only make you more fatigued!

Do you have a habit of lingering in bed every morning?

When the alarm goes off, you always want to sleep for another 5 or 10 minutes. Or, although you get up, your body and mind are still not awake, feeling sore and groggy. This significantly affects your work and study efficiency for the rest of the day, usually until after 10 AM when you can start your day properly.

Recently, the British Daily Mail pointed out that lingering in bed for 5 minutes every morning does more harm than good to the body. If people don't get up when the alarm goes off and instead hit the very tempting 'snooze' button, the brain sends a signal to release hormones, which usually puts you into deep sleep. After 5-10 minutes, the body wakes up again, which is very confusing for the body. Instead of doing this, it's better to set the alarm 5-10 minutes later.

The best way to get up is to wait for a minute after the alarm goes off, allowing the body and cerebral cortex to wake up. At this time, you can quietly lean against the headboard, then open the curtains or turn on the lights to help wake up the body. Remember, do not sit up and stand up immediately, as this is very dangerous. It can cause blood to rush upwards, leading to sudden changes in blood pressure and dizziness.

You can also try lying flat on the bed, stretching your legs, and doing abdominal deep breathing. When you inhale deeply, push your abdomen up, and relax it when you exhale. Repeat this more than 10 times. This can enhance the elasticity and strength of the abdominal muscles, prevent abdominal muscle relaxation and fat accumulation, and improve gastrointestinal digestion and absorption functions.

If you have about 20 minutes, morning exercise is also highly recommended.

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In addition, the habit of lingering in bed or going back to sleep is mainly caused by insufficient sleep or poor sleep quality. Waking up from a state of semi-sleep will only make the body more tired.

Is your sleep qualified?

A person's sleep time is influenced by various factors. Typically, the best sleep time for adults is 7-8 hours. Of course, there are exceptions; some people only need 5-6 hours of sleep, while others need 9-10 hours. Fitness enthusiasts, due to physical exercise, need more time for body repair, and their optimal sleep time is usually 8-9 hours.

At the same time, sleep quality determines sleep time. The China Sleep Research Society has developed a sleep quality assessment form based on the requirements of the World Health Organization (WHO). This form can be used to evaluate your sleep. If the total score is less than 4 points, the sleep quality is good; if the total score is 4-6 points, the sleep quality is poor; if the total score is more than 6 points, the sleep quality is very poor. Let's see how many points you have.

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