You sleep for seven to eight hours almost every night, only to feel unrested through the morning or even most of the day. How could you be following a golden rule of sleep so right, yet feel so wrong? There are 8 reasons why you wake up tired, and solutions for how to fix it.

每晚睡上七到八个小时，但你却在第二天早上甚至一整天都感觉没休息好。为什么在严格遵循黄金睡眠法则后仍感觉不对劲儿呢？下面列出了造成这种不适症状的八点原因和一些缓解的办法。

1. Fatigue 疲劳

There are a lot of conditions that cause fatigue, including chronic pain conditions, metabolic or thyroid conditions, anemia, and chronic obstructive pulmonary disease. If you're feeling inexplicable fatigue, an important first step might just be a routine physical check with doctor.

导致疲劳的原因有很多，包括慢性疼痛、代谢紊乱、甲状腺异常、贫血以及慢性阻塞性肺病等。如果你经常莫名其妙地感到疲惫，你首先要做的就是去医生那里做次例行身体检查，这项检查对你来说十分重要。

Additionally, the National Sleep Foundation of United States has said healthy adults need seven to nine hours of sleep nightly, so you might need more than eight hours of sleep to feel energized. You could try going to sleep an hour earlier or waking an hour later than usual and see if that makes a difference.

此外，美国国家睡眠基金会表示，健康的成年人每天需要七到九个小时的睡眠时间。因此，可能你要睡八个小时以上才会感到精力充沛。你可以尝试早睡一小时或晚醒一小时，看看情况是否有所改善。

2. Sedentary lifestyle久坐不动的生活方式 

If you're sedentary, your body can get used to only having to expend low levels of energy so you might feel more tired than you should when trying to do basic daily activities.

如果你久坐不动，你的身体会习惯于低水平的能量消耗。如此一来，当你试图做些基本的日常运动时，你的疲劳感也会更加明显。

The World Health Organization has recommended that adults get at least 150 minutes of moderate-to-vigorous physical activity weekly, while pregnant people should do at least 150 minutes of moderate aerobic and strengthening exercises per week.

世界卫生组织建议，成年人每周应至少进行150分钟的中等强度到高强度的运动，而孕妇每周应至少进行150分钟的中等强度有氧运动和力量练习。

3. Anxiety or depression焦虑或抑郁

Having anxiety or depression can be energetically taxing. These conditions can also negatively influence the time needed to fall asleep, as well as whether (and how many times) you wake up throughout the night.

患有焦虑症或抑郁症会给人带来精力上的负担。这些情况也会影响你入睡所需的时间，以及你是否会在晚上睡觉时中途醒来，以及醒来的次数。

4. Inconsistent sleep不稳定的睡眠时间

Often our schedules differ on weekdays versus weekends. Schedules can also fluctuate for people with shift-based jobs. Maybe you stay up even later Saturday night since you don't have to work Sunday either, then go to bed earlier on Sunday ahead of the work week. But by this point, you've already adjusted your sleep schedule back by a couple of hours in a short period of time.

我们的工作日和周末的时间安排常常有所不同。对于那些需要轮班的人来说，时间安排则一直在变动。你可能因为周日不用工作，选择在周六晚上熬夜；而在周日，由于第二天就要迎来新的工作周，你又会选择早点休息。但这么一来，短短一段时间内你就已经将自己的睡眠时间调整了好几个小时了。

5. Dehydration脱水

Being dehydrated has been linked to decreased alertness and increased sleepiness and fatigue. The Institute of Medicine recommends women consume 2.7 liters of fluids daily, and that men have 3.7 liters daily. This recommendation includes all fluids and water-rich foods such as fruits, vegetables and soups.

脱水会导致人警觉性下降并且增加困倦感和疲劳感。美国医学研究所建议女性每天饮用2.7升液体，男性每天则需饮用3.7升液体。上述建议中囊括了摄入的各类水分和含水食物，如水果、蔬菜和汤等。

6. Poor sleep environment or routine睡眠环境或作息习惯不佳

Avoid consuming caffeinated drinks less than six hours before bedtime; and limit the consumption of alcohol and heavy or spicy foods at least two hours before bed. Alcohol can prevent deeper stages of sleep, and such foods can cause digestive issues that interfere with restorative sleep.

避免在睡前六小时内饮用含咖啡因的饮料；在睡前至少两小时尽量不饮酒和摄入重口味或辛辣食物。酒精会妨碍人体进入更深层次的睡眠，而重口味食物会引发消化问题，干扰恢复性睡眠。

7. Sleep disorders睡眠障碍

Sleep disorders are another factor that can dramatically diminish sleep quality. Experts say that once you're awake, you're no longer in the deep sleep and you don't get to usually drop immediately into the deepest sleep. The ideal way to track sleep quality and quantity is undergoing polysomnography at a sleep clinic. Apps and electronic wearables measure sleep aren't as accurate as clinic tests, but still provide sufficient information for healthy adults.

睡眠障碍会大大降低睡眠质量。专家表示，你一旦醒了，就不再处于深度睡眠状态，通常也不会立刻重新进入深度睡眠状态。监测睡眠质量和时长最理想的方式是去专门的睡眠门诊接受“多导睡眠监测”。手机应用程序和可穿戴设备也可测量睡眠状况，尽管这些并不像临床测试那样准确，但仍可为健康的成年人提供足量的睡眠相关信息。