With the acceleration of the pace of life, more and more office workers work overtime and have a rich nightlife, which leads to serious insomnia. If they can't sleep well, it will affect their work efficiency the next day. So, what should they do about insomnia? What are the health preservation methods for office workers? With these questions, follow Xiaobian into the article to see what food office workers eat for insomnia!
Now many people have insomnia. High work pressure is the main cause of insomnia. They can't sleep well every day and have no spirit at work the next day. This has been a vicious circle. Then, how can office workers improve their sleep?
1. Many people have difficulty falling asleep because they can't distract. Counting repeatedly is an effective distraction skill.
2. Don't drink coffee after 2 p.m. if you have trouble falling asleep, it's best not to eat caffeinated food or drinks after about 2 p.m.
3. Don't eat 3 hours before going to bed. Don't eat haisai a few hours before going to bed, otherwise it will easily lead to gastric acid reflux and affect sleep.
4. Stop exercising 4 hours before going to bed. Exercise is good for sleep. But it's best not to exercise within 4 hours before going to bed, otherwise exercise will excite the body and make it difficult to sleep.
5. Reduce the bedroom room temperature. When the bedroom temperature is 18 ℃ - 24 ℃ and the bed temperature is 27 ℃, the sleep quality is the best.
Special reminder: you'd better choose a dark and soft reading light before going to bed. During sleep, it is best to turn off all light sources. Too bright will lead to reduced melatonin secretion in the brain, too awake and difficult to sleep.
What does office worker insomnia eat
1. Lily sugar water soup
100g lily, add 500ml water, cook over slow fire until cooked, add appropriate sugar, and take it twice. Lily is bitter and slightly cold. It can clear the heart and calm the mind, treat restlessness, insomnia and dreams. This soup can be used after the disease is not clear, the body deficiency is not recovered, insomnia, with the history of tuberculosis patients with insomnia is better.
2. Ganmai jujube soup
60g floating wheat, 20g licorice and 15 jujubes (enucleated). First, wash and soak the floating wheat and jujube, put them into licorice and decoct them. After the floating wheat and jujube are ripe, go to licorice and wheat, eat jujube and drink soup twice, which has a significant effect of nourishing the heart and calming the mind.
3. Salvia miltiorrhiza iced sugar water
30 grams of Salvia miltiorrhiza, add 300ml of water, fry over low heat for 20 minutes, remove the residue, add an appropriate amount of rock sugar, cook for a while, and take it twice. Salvia miltiorrhiza is bitter and slightly cold, promoting blood circulation and calming nerves. It has a calming effect on patients with long-term insomnia, and can also improve the original diseases for patients with coronary heart disease, chronic hepatitis and other diseases.
4. Tea with sour jujube kernel
Before 8 o'clock every morning, take 15g of green tea, brew it twice with boiling water, drink and take it, and don't drink tea after 8 o'clock; At the same time, stir fry the sour jujube kernel and grind it into powder. Take 10g before going to bed every night and rinse it with boiling water. Take it continuously for 3-5 days. Tea can refresh the mind. The bioactive substance caffeine contained in tea can excite the advanced nerve center, make people refreshed, active and eliminate fatigue. Therefore, it can adjust the mental depression and drowsiness of insomnia during the day. Zizyphus jujuba kernel can nourish the heart, calm the mind and inhibit the central nervous system. It has a good effect on promoting insomnia to enter the sleep inhibition process at night.
Eating these 10 kinds of food before going to bed is the most prone to insomnia 0
1. Celery
Don't eat 90 minutes before going to bed. Experts said that celery has the same high water content as cucumber, watermelon, radish and other foods. It is a natural diuretic. Eating too much before going to bed will increase the number of nights and interfere with sleep.
2. Tomatoes
Don't eat after dinner. Tomatoes are rich in tyramine, an amino acid that can trigger the brain to produce stimulants, which can easily lead to brain excitement and delayed sleep. Other foods rich in tyramine include eggplant, soy sauce, red wine and cheese.
3. High fat fried food
Don't eat three hours before going to bed. Experts say that high-fat food and fried food take longer to digest, which can easily lead to abdominal discomfort and affect sleep. These foods can also affect the efficacy of some drugs taken at night.
4. Wine
Do not drink 2-4 hours before going to bed. Although a glass of red wine before going to bed helps you fall asleep faster, it will affect the quality of sleep during deep sleep later.
5. Bean food
Don't eat dinner. Experts said that legume food is easy to lead to slow digestion and abdominal flatulence, reducing the quality of sleep.
6. Dark chocolate
Don't eat 4-6 hours before going to bed. Dark chocolate, hot cocoa and tea all contain caffeine, which is easy to cause nerve excitement and difficult to sleep. Caffeine sensitive people should stay away from caffeine foods from 4:30 p.m.
7. Candy
Don't eat 2-3 hours before going to bed. Eating too much candy may lead to a rapid rise in blood sugar levels, and then the body will secrete insulin to control blood sugar. This excessive blood sugar fluctuation can lead to difficulty in falling asleep.
8. Spicy food
Don't eat three hours before going to bed. Spicy food containing chili sauce has an appetizing effect, but eating it before going to bed can easily lead to heartburn and even staying awake all night.
9. Beef
Don't eat three hours before going to bed. Steak and roast beef, rich in protein and fat, digest slowly after eating. If your body is still busy digesting food during sleep, sleep must be difficult to protect.
10. Broccoli
Change to lunch. Broccoli has the effect of delaying digestion. Eating broccoli or other cruciferous vegetables for dinner can easily lead to abdominal flatulence and affect sleep.
Conclusion: having good sleep is a sign of human health. Poor sleep not only affects health, but also reduces the work efficiency of office workers. The above is a summary of the ways to improve office workers' insomnia and the foods that affect sleep. I hope Xiaobian's recommendation can help office workers.