The New Year's holiday is over, but everyone seems to be immersed in the atmosphere of festivity and excitement, and they don't realize that their routine has been completely reversed when the joy is over! When I go to work during the day, I feel sleepy, but at night I toss and turn and can't sleep, and even if I fall asleep, the quality is shallow, and the slightest movement will wake people up.
This state is not just an accidental situation, but during the New Year, our body gradually gets used to this state of staying up late and being excited, and the biological clock is completely disrupted, resulting in us not being able to easily adjust back to the normal work and rest mode after the New Year's holiday, and it is not unusual for insomnia to occur in this state.
However, it is important to know that long-term sleep deprivation can lead to a series of negative effects such as decreased body immunity, mood swings, and cognitive weakening, and even increase the risk of heart disease, diabetes and other diseases. Therefore, we urgently need to pay attention to and improve this problem! Here, Ziwei Health will teach you the methods I am using to improve my work and rest and adjust my sleep quality. I have divided the whole methodology into three types, which you can refer to for yourself.
Dietary modification is a physical way to help us reduce stimuli before bedtime, calm our spirits, and relax our body, mainly to avoid eating some spicy and stimulating foods before going to bed and eating some foods that help the body calm the nerves and help sleep.
Avoiding irritating foods can effectively protect our mental state of being tired for a day and make us sleep much easier, such as fried, caffeine, and capsaicin-containing foods. If you want to sleep well, you can't eat this kind of thing before going to bed.
As for calming the nerves and helping sleep, we need to consume some foods containing tryptophan, magnesium and vitamin B6, which are beneficial to human health, and it is not so difficult to obtain, such as oats, bananas, nuts, hot milk, etc.
Sleep environment adjustment can keep us in a relatively quiet, suitable place to sleep, here I will provide a few suggestions, you can also adjust according to your own situation.
1.Make sure the bedroom is well ventilated, with proper room temperature and humidity to keep the air fresh and circulating.
2.To avoid noise distractions, you can choose to use earplugs or a white noise machine to help reduce external noise distractions.
3.Keep the darkness moderate, and choose the right blackout curtains or eye patches to adjust the light and help the body produce sleep signals.
4.Choose comfortable bedding and pillows to ensure the correct sleeping position to provide good sleep support.
Many times, our insomnia and light sleep are caused by excessive psychological and emotional conditions. This situation is all too common, and the conditioning method also varies from person to person, many people will relax by meditating or listening to ** before going to bed, but this situation is not particularly applicable to me. If I have insomnia at night, I usually read a book for a while, usually for about 10 minutes, and I will be obviously sleepy.
Of course, my method may not be suitable for everyone, but this method of relaxing mental emotions, I hope you can also learn, do something that can calm the mind, put yourself in an absolutely quiet place, and everyone will definitely be able to sleep until dawn.
The original intention of the content is to hope that everyone can have a good body!! This is the end of today's sharing, I hope you will like it if it is helpful, and thank you for your support