Question
I often feel drowsy while reading, have difficulty concentrating, poor memory, trouble falling asleep at night, and don’t want to go to bed during the day. I can’t sleep during my afternoon naps due to the temperature factor. I’m studying in Xinjiang on the mainland, and the time difference problem is severe. How should I solve this?
Answer
Lack of activity may lead to lack of energy and physical weakness. Here are some suggestions: 1. Engage in 20 to 30 minutes of sweating exercises such as running, brisk walking, going to the gym, playing badminton, doing aerobics, or cycling every day to release negative emotions and stabilize your physical condition. 2. Pay attention to your diet; eat three meals a day, especially breakfast. Balance your lunch and dinner with a mix of meat and vegetables; excessive vegetarianism may lead to malnutrition and nervous weakness. 3. Maintain a regular sleep schedule; for example, go to bed around 10:30 PM every night and rest in bed before 7 AM in the morning. Your afternoon nap should not be less than one hour. Avoid napping during other times of the day. Adjust your sleep duration to 7 to 9 hours based on the local sunrise and sunset times.