How to solve the problem of sub-health insomnia, we should also pay attention to replenish water during exercise, and moderate exercise can be full of enthusiasm for life. The importance of sports to the three highs is self-evident. Let's learn how to solve the problem of sub-health insomnia.
How to solve the problem of sub-health insomnia 1 a global survey by the world health organization shows that only 5% people in the world are really healthy; Of the remaining 95%, only a small part was definitely diagnosed as sick by doctors, that is to say, nearly 80% people were in sub-health state. In China, the health status of white-collar workers is also not optimistic, and nearly half of them are in sub-health state for a long time. As the most obvious symptom of sub-health, sleep problem has become a problem for about one third of white-collar workers.
Sub-health insomnia seems to be particularly popular among white-collar workers, and "insomnia" has even become another label of white-collar status.
Sleep is two ways to regulate sub-health. People's sleep time is very precious, and it is the golden time for the cultivation and conditioning of the internal organs. Sleep can restore fatigue, and keeping good sleep can avoid forming a vicious circle and help restore health.
Who is the culprit leading to sub-health insomnia of white-collar workers?
The worst thing to blame is bad working and living habits. Social and work pressures often put white-collar workers in a state of tension, and some people even have psychological barriers. The biological clock changes caused by frequent overtime work, the endocrine dysfunction of the body and the nervousness caused by sleep make it difficult for many people to fall asleep when they want to sleep.
In addition, long-term lack of exercise can also lead to health problems. White-collar workers who travel by car and sit for a long time often have no time for proper physical exercise. At the same time, the burden of too much nightlife and entertainment on the nerves and stomach is also easy to make people unable to sleep peacefully.
Three measures to solve the sub-health insomnia of white-collar workers
Although sub-health insomnia is not a disease, long-term poor sleep quality will lead to decreased immunity, listlessness, accelerated aging and serious memory decline. In fact, the terrible sub-health insomnia is not incurable and preventable. Experts have given three ways to get rid of this pain easily.
Trick 1: Develop good habits of work and rest.
Afternoon 10 Try to wash and sleep. If you really can't sleep at two or three every night, don't stay in bed in the morning. Early to bed and early to rise every day. Only in this way can we have a good sleep.
Trick 2: Create a good sleeping atmosphere.
Choose beds and pillows carefully. Experts pointed out that the spring mattress that white-collar workers usually prefer is actually not conducive to sleep, so it is better to have a wooden bed than a good body. If you must choose a trampoline, don't choose one that is too soft. In addition, pay attention to the height of the pillow. The scientific height of the pillow should be 6-9 cm. In addition, don't put a ticking alarm clock in the bedroom, and the bedroom is suitable for putting an electronic clock.
Trick 3: With the help of conditioning diet therapy
Pure natural food is a magic weapon to treat sub-health insomnia. Lily, lotus seed, jujube, lotus root starch, mulberry and other natural foods have the effect of calming the heart and calming the nerves. You can eat more similar foods at ordinary times.
How to solve the problem of sub-health insomnia 2 How to regulate sub-health insomnia
1. Adjust your mood and keep an optimistic attitude.
Build up confidence, strengthen confidence. To find a reasonable and effective way to overcome insomnia. Insomnia is not a serious disease. It doesn't matter if you sleep a few hours 1 day or a few days less (but not for a long time). Don't take it too seriously, thinking it will have a bad influence on your life. Many friends have been insomnia for several years, and they haven't seen how chaotic their lives are.
Therefore, when you find yourself insomnia, you need to calm yourself down. Forget the unpleasant things during the day, quietly recall some relaxed and happy things, and continue to sleep with a happy mood.
2. Analyze the causes and eradicate them quickly.
Analyze the reasons for your insomnia, whether it is because you are too excited, in a bad mood, or because you are under too much work pressure. Find out the reasons, and then you will have a more objective and comprehensive understanding of your insomnia, so that you will not be overly worried and afraid.
3, free association, calm mood
Close your eyes and imagine yourself in a free and relaxed scene. For example, if you like the sea, imagine yourself taking a relaxing walk by the sea. Blue sea and blue sky, warm sea breeze blowing head-on, blowing your face, very comfortable and so on. This will help you relax and fall asleep faster. Wonderful recommendation: What if I can't sleep on World Sleep Day?
4. Take a deep breath and then exhale.
Listen to slow and euphemistic music and take a deep breath. Inhale for 5 seconds, then hold your breath for 5 seconds, and finally exhale. Repeat 3 times. This action can produce a relaxing substance-endorphin, which can calm the brain as soon as possible.
5. Never lie in bed.
Many friends, when they can't sleep in bed, would rather roll on the bed than get up, because they think that as long as they sleep in bed, they will have a rest even if they are not asleep. Actually, this is not right. If you can't sleep in bed, get up and do something else, such as reading books and watching movies to ease your mood. Don't go to bed until you feel sleepy.
6. Sleeping pills should not be taken casually
Some friends buy sleeping pills when they can't sleep for a long time. You know, sleeping pills can't be eaten casually. For people with sleep-disordered breathing, sleeping pills can deepen central inhibition, but they are self-defeating.
In addition, experts remind that although sleeping pills have a good effect on insomnia, excessive or long-term use will form drug dependence (that is, addiction, which will also have certain adverse effects on health.
7, long-term insomnia, please seek medical advice in time.
Insomnia can be related to one's own physical function, and hospitals can treat it in a targeted way. At present, it is generally believed that TCM has better conditioning: TCM generally classifies drugs according to individual conditions (phlegm, fire, qi, blood deficiency, food retention, fright, etc.). ), and Chinese medicine is one person and one medicine, which needs to be determined according to the individual. Generally, it can completely solve the problem of insomnia.
What food does insomnia eat?
milk
Milk is an ideal food for insomnia. Milk contains enough calcium and lactic acid to promote the calcium in the blood to flow to the sleep center. When a certain amount of calcium is stored in the sleep center, drowsiness will occur. In addition, milk also contains tryptophan, which can make people feel sleepy and promote sleep. Moreover, this hypnotic effect is gradually strengthened, which can make deep sleep better. The elderly themselves lack enough calcium and lactic acid. Eating a calcium tablet and drinking a glass of milk every night can give them a sweet sleep.
Longan tranquilizes and nourishes blood.
Longan is a nourishing and brain-nourishing food, which is suitable for people with neurasthenia, forgetfulness, insomnia, dizziness, and excessive thinking fatigue. Longan is rich in glucose, sucrose, vitamins and other substances, which can nourish nerve and brain tissue, thus regulating the function of cerebral cortex and improving insomnia and forgetfulness. 4 ~ 6 longan, lotus seeds and Euryale ferox, and stew with water before going to bed. Or 4 ~ 6 longan tablets are brewed with boiling water and drunk before going to bed, which can effectively relieve insomnia.
pig heart
Generally speaking, animal hearts are used to regulate human palpitations, panic, insomnia, forgetfulness and other symptoms, and the effect is good. The most commonly used is pig heart. The protein content of pig heart is twice that of pork, and the fat content is only one tenth of that of pork. Moreover, pig heart also contains more calcium, phosphorus, iron and other ingredients, which can strengthen myocardial nutrition, nourish the heart and replenish blood, and treat symptoms such as fright and insomnia.
jujube
Flavonoid diglucoside A contained in jujube has sedative, hypnotic and antihypertensive effects, so jujube is often used to treat neurasthenia, which can replenish qi, soothe the nerves and replenish blood. Therefore, some people who are weak, nervous and have insomnia often eat jujube, which is very beneficial to their health.
lily
Lily has a good effect on palpitation, insomnia and dreaminess caused by neurosis and climacteric syndrome. Insomnia patients can often eat porridge cooked by lily and lotus seeds.