4hw.com.cn: with the acceleration of the pace of life, many people are suffering from insomnia now. The main reason for insomnia is the high pressure of work. They can't sleep well every day. They don't have the spirit to go to work the next day. This has been a vicious circle. So how can office workers improve their sleep? What are the health care methods for office workers? Let's take a look at the solutions to insomnia of office workers with Xiaobian
1. Many people have trouble falling asleep because they can't distract, and counting repeatedly is an effective distraction technique.
2. Don't drink coffee after 2 p.m. if you have trouble falling asleep, it's best not to eat caffeinated food or drink after about 2 p.m.
3. Do not eat for 3 hours before going to bed, and do not eat haisai for a few hours before going to bed, otherwise it will easily lead to acid reflux and affect sleep.
4. Stop exercising 4 hours before going to bed. Exercise is good for sleep. But it is better not to exercise within 4 hours before going to bed, otherwise exercise will make the body excited and difficult to sleep.
5. When the bedroom temperature is 18 ℃ - 24 ℃ and the bed temperature is 27 ℃, the sleep quality is the best.
Special reminder: it is best to 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 the brain melatonin secretion reduction, too awake, difficult to sleep.
What do office workers eat for insomnia
1. Lily sugar water soup
100 g lily, add 500ml clear water, simmer until cooked and rotten, add some sugar, take it twice. Lily sweet and bitter micro cold, can clear the heart and calm the nerves, treatment of upset, insomnia and dreaminess. This decoction can be used in the treatment of insomnia, which is characterized by unclean residual heat and unresponsive physical deficiency. It is especially effective in the treatment of insomnia with tuberculosis history.
2. Ganmai jujube soup
60 g of floating wheat, 20 g of liquorice and 15 jujubes (denuded). First, the floating wheat and jujube are washed and soaked, and then the licorice and wheat are boiled together. After the floating wheat and jujube are cooked, the licorice and wheat are removed, and the jujube soup is eaten twice, which has a significant effect of nourishing the heart and calming the nerves.
3. Danshen iced sugar water
Salvia miltiorrhiza 30g, add 300ml of water, fry for 20 minutes with a gentle fire (low heat), remove the residue, add some amount of rock sugar and cook for a while, take it twice. Salvia miltiorrhiza has a calming effect on the long-term insomnia, and on the patients with coronary heart disease, chronic hepatitis and other diseases.
4. Tea with sour jujube kernel
Before 8 o'clock in the morning, take 15g of green tea and brew it twice with boiling water, drink it, and don't drink it after 8 o'clock; meanwhile, stir fry the jujube kernel and grind it into powder, take 10g of green tea and take it with boiling water before going to bed every night. Take it continuously for 3-5 days, and it will be effective. Tea can refresh the mind, and its biological active substance caffeine can excite the senior nerve center, make people energetic, active and eliminate fatigue, so it can adjust the condition of sleepless people who are mentally weak and drowsy during the day. Semen Ziziphi Spinosae has the effects of nourishing the heart and tranquilizing the mind, inhibiting the central nervous system, and promoting the insomnia to enter the sleep inhibition process at night.
Eating these 10 kinds of food before going to bed is the easiest way to lose sleep
Don't eat 90 minutes before bedtime. Experts said that celery is as high as cucumber, watermelon, radish and other foods in water content. It is a natural diuretic. Eating too much before going to bed will increase the number of nights and interfere with sleep.
Don't eat after supper. Tomatoes are rich in tyramine, an amino acid that triggers the brain to produce stimulants, which can easily lead to brain stimulation 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 bedtime. Experts say that high-fat food and fried food take longer to digest, which is easy to cause abdominal discomfort and affect sleep. These foods also affect the efficacy of certain drugs taken at night.
Do not drink 2-4 hours before bedtime. Although a glass of red wine before going to bed can help you fall asleep faster, it will affect the quality of sleep during the deep sleep stage 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 bedtime. 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 food from 4:30 p.m.
Don't eat 2-3 hours before bedtime. Eating too much candy can lead to a rapid rise in blood sugar levels, which is then controlled by the body's insulin secretion and blood sugar drops. This excessive blood sugar fluctuation can cause difficulty in falling asleep.
8. Spicy food
Don't eat three hours before bedtime. Spicy food, such as chili sauce, has an appetizing effect, but eating before going to bed can easily lead to heartburn and even sleeplessness all night.
Don't eat three hours before bedtime. Steak and roast beef, which are rich in protein and fat, digest slowly after eating. If your body is still busy digesting food in the process of sleep, then sleep will be difficult to guarantee.
Change to lunch. Broccoli can delay digestion. Eating broccoli or other cruciferous vegetables for dinner may cause abdominal distention and affect sleep.