Insomnia has become an epidemic of modern people. Insomnia includes difficulty in falling asleep, easy to wake up after sleep, unable to sleep after waking up or unable to sleep all night, and is often accompanied by listlessness, unresponsiveness, physical fatigue and even upset during the day, which seriously affects physical and mental health and work, study and life.
According to experts' analysis, people's normal sleep is the result of the natural and regular transformation of yin and harmony. Once this rule is broken, it will lead to insomnia. Therefore, normal sleep depends on the "secret of Yin and Yang" of the human body, the harmony of viscera, sufficient qi and blood, and peace of mind.
Experts concluded that the main causes of insomnia in modern people are:
1, busy life, often because of work, study, entertainment, entertainment, staying up late, disrupting the body's biological clock, don't sleep when you should sleep, and can't sleep when you want to sleep.
2. Chinese medicine says that "stomach disharmony is uneasy". Improper diet can damage the spleen and stomach, and phlegm heat can disturb the mind and cause insomnia. Therefore, people who often socialize or have gastrointestinal problems are often troubled by insomnia.
3. Being disturbed by work, study and interpersonal relationship. , make people think too much, sad spleen, become insomnia.
1 Reading to help sleep
Effective index: (five is the highest)
Comments: Reading before going to bed can help the human body to enter a quiet state and be "prepared" before going to bed. After getting into the habit of reading before going to bed, every time you read before going to bed, it is equivalent to giving your body a hint that you are going to sleep. If we can persevere, it will help to restore the' biological clock' of human sleep. Similarly, listen to some soft and quiet music before going to bed, or practice hard pen writing. It can calm people down before going to bed and help them sleep.
Suggestion: reading before going to bed is good, but you need to pay attention to the choice of books. Generally, you can choose some light reading materials. The best companion before going to bed is books such as travel notes and essays, which make you relax and feel happy when reading, and do not need to stimulate the thinking of brain cells too much. Try not to choose novels such as horror, war and detective, otherwise people will be more excited and can't sleep.
Aromatic sleep AIDS
Effective index:
Comments: Through aromatherapy, bathing and massage, aromatherapy can mobilize the five sensory functions of human body, such as sense of smell, taste, touch, vision and hearing, so as to eliminate depression, anxiety, boredom, anger and other emotions and fatigue, make people feel comfortable and calm, and make people calm down and sleep peacefully.
Suggestion: Aromatherapy is best carried out in a comfortable environment and can be accompanied by soothing and quiet music. But you need to pay attention to choose the essential oil or incense that suits you. When buying, choose essential oils that can soothe the nerves and help sleep. Of course, at the same time, they should smell comfortable, such as lavender, lily and sandalwood. In addition, the massage should be gentle.
A person's life is spent in bed for a long time; There is still a long time, I think I spent it in the workplace. Therefore, people are facing various pressures today, and the psychological pollution in the office is becoming a problem that cannot be ignored.
Walking into the office every day, I wonder if you have found many factors that affect everyone's mood, which in turn affects the quality of work. When people enter the office, their mood is positive and stable, and they will soon enter the working state, which is not only efficient, but also of good quality. On the contrary, when they are depressed, their work efficiency is low and their quality is poor. Let's face the psychological pollution in the office.
Interpersonal pollution: He doesn't like me anymore.
Pollution degree:
Symptoms: In the long run, you will feel dizzy, groggy and inefficient.
Etiology: Harmony between superiors and subordinates and colleagues is a crucial factor to determine work efficiency and quality. These days, Mr. Li, who works in an Internet company, is increasingly afraid to enter the office. The company's performance is not good The boss came in and out with that embarrassed face, and the bonus was sharply lower than before. Colleagues are relatively silent and bitter gourd faces. Therefore, as soon as Mr. Li stepped into the office, he felt dizzy and headache. When he sat in front of the computer, his eyes became numb, his head was blank, and he was groggy and could not bear mental work. Others told him that this is called "office syndrome" and it will become a chronic disease over time. Mr. Li is not worried.
Diagnosis and treatment: can you laugh? If so, no matter what happens, start laughing now and keep it up.
Environmental pollution: It's so stuffy that I can't stand it.
Pollution degree: ☆.
Symptoms: Feeling bored, sometimes causing inexplicable nausea, vomiting, or instant dizziness.
Etiology: According to the survey, many office buildings are polluted to varying degrees, which is harmful to public health. Air quality, humidity balance, illumination, ventilation and cleanliness are directly related to people's health. Especially during the season change every year, it is a challenge for those who work in spacious and closed office buildings. Similarly, the office environment will directly affect the mood of employees. In short, if there is environmental pollution in the office, it is more serious than air, water quality and noise in a sense, which will distract people's enthusiasm for work and even affect work efficiency and quality.
Diagnosis and treatment: Put some miniature plants or fragrant pendants and dried flowers on the desk. If you are bored because of the lack of air circulation, you can take a few deep breaths into these fresh and pleasant things. The fragrant smell will make you clear-headed and no longer sleepy. "When I was depressed, I smelled it and immediately felt as if I were in a beautiful nature. Close your eyes and the boredom in the office will disappear without a trace. Even if you don't exercise, your mood will be much better and your spirit will naturally glow. " There is also a window where you can breathe. The fresh air outside may inject you with spirit and vitality at once. However, do some colleagues who are afraid of the cold complain? "It doesn't matter, you will be more sober when your mind is cold, and it will be more convincing to reason with him. More importantly, you have passed the dangerous period of lethargy. "
3 Yoga to help sleep
Effective index:
Comments: Yoga is a dynamic physical exercise and spiritual practice. The goal of yoga practice is to achieve a good understanding and adjustment of one's mind and restore inner peace through breathing, posture, movement and meditation. Sleep yoga can help improve sleep by relaxing your body and mind with gentle breathing and gentle and slow stretching. The difference between sleep yoga and other yoga lies in relaxation. The whole process revolves around how to relax yourself and enter a state of deep rest through breathing, posture and other methods.
Suggestion: Sleep yoga can be done 1-2 hours before going to bed for about 30 minutes. Try to relax yourself physically and mentally, and do not require difficult movements. Pay attention to slow and deep breathing, and you can meditate on a calm and relaxed picture at the same time.
Scraping massage to help sleep
Effective index:
Comments: The human body has a powerful self-repair mechanism. Scraping massage stimulates the whole body's meridians and qi and blood through external forces, stimulates the body's repair potential, makes qi and blood smooth, and harmonizes yin and yang, thus improving sleep quality. Scraping the head and soles of the feet with a scraping comb helps to promote sleep and relieve headaches. In addition, rubbing your hands, face, ears, scalp, abdomen, neck and shoulders, and feet half an hour before going to bed every night is conducive to promoting sleep.
Suggestion: Scraping massage should not be too heavy, and some sleeping acupoints can be used together. For example, those who are upset and sleepless due to yin deficiency are often accompanied by dizziness, tinnitus, forgetfulness, backache, dry mouth, fever in hands and feet, etc. Scraping comb can be used to scrape Yongquan point on the sole of the foot; People with liver depression and excessive fire often have irritability, fullness in chest and hypochondrium, dry mouth and bitter taste, red eyes and tinnitus, dizziness and so on. And can massage the liver meridian inside the lower limbs to relieve depression, promote qi circulation and disperse fire; Patients with impaired spleen and stomach, usually suffering from digestive system diseases or improper diet, can massage the abdomen, strengthen the spleen and stomach and promote digestion.
5 food helps sleep
Effective index:
Comments: It is found that the combination of calcium and magnesium can be a natural relaxant and sedative. Milk rich in calcium is recognized as a "good sleep aid". Nuts contain a lot of magnesium. Clinically, walnuts are often used to treat insomnia, forgetfulness, dreaminess and other symptoms.
Suggestion: Walnut, sunflower seed, lotus root, lotus seed, jujube, longan meat, etc. From the point of view of Chinese medicine, most of these hypnotic foods have the functions of nourishing yin and enriching blood. They can be eaten properly at ordinary times or made into dinner to regulate qi and blood and improve sleep.
Generally speaking, eating before going to bed is not recommended. Being full before going to bed can lead to insomnia.