Sleep is undoubtedly one of the most crucial aspects of our daily lives. Only by sleeping well can we have enough energy to work and study. However, more and more people are finding that sometimes, after waking up, they don’t feel refreshed but rather more tired, and may even experience dizziness and brain fog—it feels like they would have been better off not sleeping at all. Why does this happen?
This is because when we sleep, most of the body’s blood flows to the digestive organs like the gastrointestinal tract, while the brain is in a resting state and receives less blood. Therefore, if the sleep duration is too long, the brain may suffer from prolonged insufficient blood supply, leading to oxygen deprivation, which in turn causes dizziness and brain fog.
Apart from this reason, it’s also related to the sleeping environment—whether the air is circulating, whether the surroundings are quiet, and even the sleeping posture can affect the quality of sleep. For example, sleeping on your stomach can compress the chest due to the body’s weight, leading to difficulty breathing, affecting heart and lung function, and causing chest tightness, shortness of breath, and discomfort in the precordial area. Additionally, it’s important to note that there’s a limit to sleep—it’s not the case that the longer you sleep, the better. Generally, around 8 hours is sufficient.
High-quality sleep is the best way to rest the brain. Only with proper rest can the brain’s fatigue be alleviated. So, how can we improve sleep quality and ensure the brain gets adequate rest?
First, maintain a good sleeping environment. It should be quiet and comfortable. If you’re in a noisy environment, most people will find it hard to fall asleep, and even if they do, there’s a high chance of being woken up, which naturally reduces sleep quality. Besides quietness, ensure the air is circulating because fresh air is crucial. Comfort is also key—a moderately firm palm fiber bed or cork mattress is ideal, and the pillow should also be of moderate firmness.
Second, maintain a good sleeping posture. Generally, it’s recommended to sleep on your right side with your legs slightly bent. This keeps the heart in a higher position, avoiding compression, while the liver is in a lower position, benefiting blood supply and promoting metabolism. The body’s weight presses the food in the stomach toward the duodenum, aiding digestion and absorption. At the same time, the entire body is in a relaxed state, allowing for full physical and mental relaxation.
Third, avoid intense exercise before bed, and refrain from consuming excessive amounts of coffee, chocolate, cola, tea, or similar foods or drinks. Dinner should be only 70-80% full to avoid overburdening the stomach. Coffee and strong tea are also not advisable as they can cause excessive mental excitement.
Fourth, maintain good sleep habits. The best times for achieving high-quality sleep are between 9 PM and 11 PM, 12 PM and 1:30 PM, and 2 AM and 3:30 AM. During these periods, the body’s energy declines, reactions slow down, thinking becomes sluggish, and emotions are low, which helps the body transition into slow-wave sleep and enter a deep, restful slumber.
Your body is your greatest asset—make sure to maintain good sleep habits.
