Due to the increased work pressure and the accelerated pace of life in contemporary society, more and more people are facing various sleep disorders. According to a recent survey, nearly 70% of respondents sleep less than 7 hours a day, and only 24.6% of those who can guarantee 8 hours of sleep. The two-week sleep survey involved more than 7,000 people in Beijing, Shanghai, and Guangdong. According to the survey, nearly 50% of the people in the workplace have poor sleep quality and occasionally have insomnia. Only 25.1% of the workforce believes that the current rest time can fully cope with the intensity of the next day's work, and nearly 60% of the workforce will feel uncomfortable in the second day of work.
Sleep disorders are abnormalities in sleep and abnormal sleep quality or some clinical symptoms during sleep. Common conditions such as insomnia, difficulty falling asleep, excessive waking, early waking; sleep inversion, long sleep during the day, nighttime sleepless; sleepiness, sleepy day; sleepwalking, get up at night, sleep; Sleep disorders are often caused by disturbances such as excitement, depression, stress, anxiety, fear, hallucinations or delusions. There are data showing that nearly one hundred kinds of diseases will show sleep disorders, one-third of hypertensive patients, one-fifth of heart disease patients have insomnia symptoms; some people with mental anxiety and depressive personality disorder are more likely to sleep at night; Women who enter menopause are also prone to sleep disorders. Normal people may also experience short-term sleep disorders due to changes in living habits, environmental conditions, excessive psychological stress, extreme emotional instability, and medication.
Spring is the best time for people to sleep, so people often say that "spring sleep does not know" and "spring sleepy". In general, the quality of sleep in spring is relatively high, and it is also suitable for nursed back to health. Because the clinical manifestations of sleep disorders are complex and diverse, it is not possible to blindly rely on sleeping pills to solve the problem. It is recommended to improve sleep problems by drugs, changing lifestyles, etc. under the guidance of professional physicians. Do not blindly use sleeping pills.
How to improve the "spring sleep"
In the spring, people often feel sleepy and unable to lift their spirits. This is commonly known as the "spring sleepy." Every spring, people in the office often feel drowsy. Once someone starts yawning, like “infectiousâ€, people in the whole office will start to yawn. This is because, in the cold winter, the human skin is cold, so the blood vessels of the limbs and the body surface are contracted, and the blood flow is reduced. When the blood flow of the whole body is quantitative, the blood flowing through the brain is relatively increased. In the spring, the weather is warm, the skin temperature rises, the blood vessels on the body surface and limbs expand, the blood of the internal organs is shunted to the capillaries of the body surface, and the blood flow in the brain tissue is correspondingly reduced. The brain is prone to insufficient blood supply and oxygen supply to the brain tissue. It seems relatively insufficient, affecting the excitement of the brain, and the spring sleep has appeared.
How to prevent spring sleep? In addition to ensuring sleep time and quality, you may wish to exercise more outdoors, improve physical function through physical exercise, increase the body's respiratory metabolism, accelerate the circulation of the body, increase the oxygen supply to the brain, and ease the spring sleep. For the office who sit still all day, it is recommended to walk up and walk for 1 hour every day, move the limbs, and if necessary, go to the outdoor to breathe fresh air and timely supply oxygen to the brain. Attention should also be paid to the fresh circulation of indoor air, such as the increase of harmful gases such as indoor carbon dioxide, which will help Changchun to sleep. If you want to work in the afternoon without worrying, it is recommended not to eat too much at noon. If you eat too much, all the blood will flow into the stomach, it will easily cause hypoxia in the brain.
Dietary factors also affect spring sleep. In the early spring, the yang begins, and the products of Xingan can disperse yang to help Chunyang. Warm food is conducive to the protection of yang, such as: onions, dates, peanuts, etc., but away from the big heat of the goods, such as: velvet, aconite, etc., eat less spicy products. Chunmu was ordered, the liver was too strong, and Yimuke spleen, resulting in weak soil, poor stomach, and unstable sleep. The food should be sour and sweet, to raise the temper, and then with green seasonal vegetables, such as: Malan head, taro and other refreshing products, to clear the liver, refreshing, soothe the nerves.
Spring sleep principle "night up early"
The normal sleep in spring should be "night and get up early." The day is in the morning, as early as in the "Yellow Emperor's Internal Classic" there is a brilliant statement, "the night is getting up early, stepping in the court, the hair is slow, so that Zhisheng". That is to say, people must adapt to changes in the natural world, and should properly sleep and get up early, go for a walk outdoors, and leisurely stretch their limbs so that spiritual activities can be expected in nature. After a meal, strolling in bed before going to bed, not only can eat gas, but also carefree, the body can be recuperated, refreshing. But at the same time, it should be noted that spring, especially in the early spring, is still warm and cold, and it is necessary to increase or decrease clothes according to the weather, prevent the occurrence of spring temperature, and block the flu, acute and chronic bronchitis, pneumonia, etc. "æ‚" is also necessary. After more than ten years of clinical practice, Dr. Xu said that he should sleep on time and fall asleep in the spring; he can sleep for one hour in the afternoon for a quarter of an hour; use the body and brain together, shape and spirit, and the spirit is ruled.
In addition, it should also be noted that Chunmu is ordered, and people with temperament should relapse. As the saying goes: Huanghuahuang, crazy people busy. However, this situation can prevent or alleviate the development of the disease by appropriately increasing sleep, meditation, and syndrome differentiation treatment. In the spring season, it is also a period of high incidence of pollen allergy patients, and it is possible to prevent it from being far away from the pollen zone. At the same time, it should also be noted that spring sleep and health should be combined with exercise. The so-called "smell chicken dance", conform to the biological rhythm habits, after a night of sleep, stretch the tired body, in the air-clean outdoor, choose the exercise program suitable for your own, absorb the vitality of nature, nurse the spirit, refine the gas and keep the disease, enhance the disease resistance, so that I am full of spring-like vitality.
There are four o'clock in the day, spring, summer, autumn and winter, people grow old and strong. Following the rules of the heavens and the humans, conforming to the laws and characteristics of climate change throughout the year, and rationally adjusting the four seasons of sleep and health, can strengthen the body's ability to adapt to nature and avoid disease. Promote healthy sleep: reasonable rest, good health, early sleep and get up early, good for health.
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