Seen by a specialist. Courtesy of Daping Hospital.
It's early spring again, and as the weather gets warmer, do you often feel sleepy or sluggish and drowsy? It's not easy to wake up in the morning, and you can't do it lazily?
This is what we often call 'spring sleepiness'. On February 20, Zhang Tao, director of the geriatric department and deputy director of the sleep psychology department of the Army Characteristic Medical Center (Daping Hospital) of the Army Medical University, said in an interview that when spring comes, the dawn is getting earlier and earlier, and the sun wakes people up from sleep early, but at this time, the body's biological clock has not reached the time point of "waking up", and it is natural to feel sleepy and tired. The adjustment of the biological clock lags behind the change of day and night duration, which makes the sleep structure disordered, and the deep sleep time is reduced to a certain extent, and the phenomenon of "spring sleepiness" inevitably occurs in the adjustment process.
Seen by a specialist. Courtesy of Daping Hospital.
People who are easily 'entangled' by spring sleepiness usually have poor physical fitness, fatigue easily or suffer from cardiovascular and cerebrovascular diseases. Although spring sleepiness is not a disease and will be relieved naturally as the body gradually adapts to the climate, sleepiness can have a wide range of effects on health and daily life. Zhang Tao said.
For example, the circadian clock rhythm of the elderly is not as good as that of young people, and they are more likely to be disturbed by seasonal changes, and spring sleepiness may affect the cardiovascular and cerebrovascular metabolic functions and increase the risk of cardiovascular and cerebrovascular diseases in the elderly. At the same time, for older adults, drowsiness increases the risk of falls and may be a risk factor for cognitive impairment, memory loss, and early death.
Many people say that if you are sleepy, you should sleep more! In fact, to solve spring sleepiness, sleeping more is not an effective way. In addition to weather changes, spring sleepiness is also related to various factors such as work, diet, sleep, and exercise. Zhang Tao saidTo overcome spring hardship, we can start from the following aspects.
First, get enough sleep. Adults must get about 8 hours of sleep a day; Children and adolescents should get 9 hours of sleep a day, go to bed and wake up at a fixed time every day, and try not to stay up late as much as possible.
Secondly, take a proper nap. A 20-30 minute nap can not only rest the brain, but also avoid falling into deep sleep, which can effectively stimulate lymphocytes in the body and increase the activity of immune cells. But for insomniacs, napping reduces the drive to sleep at night, and napping can be abandoned.
Third, we must eat scientifically. In addition to cereal products, soybeans, sesame, peanuts, walnuts and other foods should be used to replenish energy in time. "Spring sleepiness" is also related to the lack of protein in the human body, and attention should also be paid to increasing the intake of high-quality protein, appropriately increasing fish, eggs, milk, soy products, pork liver, chicken and other foods; "Office workers" who sit in the office for a long time can avoid overfilling, and eat more coriander, toon sprouts, bananas, apples or oranges to refresh their minds and remove fatigue; It can increase the intake of vitamins, vitamin C is very helpful for the repair and growth of human cells, and B vitamins have the effect of preventing nervous system dysfunction and eliminating mental tension.
Fourth, we should move our limbs appropriately. Choose an exercise program that suits you, and use exercise to recuperate your spirit and enhance your ability to resist disease. However, care should be taken to avoid strenuous exercise, so as not to harm the yang energy and aggravate the feeling of fatigue.
Finally, spring sleepiness can be driven away through food supplements.
Recipe 1: Chrysanthemum porridge. First decoction of chrysanthemums, then boil chrysanthemum soup and japonica rice into porridge, and eat as much as you like in the morning and evening.
Recipe 2: Spinach porridge. Wash the spinach, blanch it in boiling water and cut it into sections. Wash the japonica rice, put it in a pot, add an appropriate amount of water, cook until the japonica rice is cooked, put the spinach into the pot, and stop the fire when continuing to boil into porridge. Then add salt and monosodium glutamate and serve.
Recipe 3: Glutinous rice and red date porridge. Mash the glutinous rice, wash the barley, remove the core of the red dates, put the processed ingredients into the pot together, add an appropriate amount of water to cook the porridge, and when the porridge is cooked to thickness, add brown sugar and cook for a while.
Recipe 4: Yam and walnut porridge. Wash and slice the yam, put it in a pot with lentils, walnuts and rice, add an appropriate amount of water to cook the porridge, and add salt, monosodium glutamate, ginger and chopped green onion to taste when the porridge is cooked.
Hualong.com, Lin Hong, correspondent, Zhang Tao, Zhu Guangping, text.