How office workers can improve their sleep quality
First, develop good habits.
Do not carry out intense mental work before going to bed, avoid re-exercise or physical labor, which will affect the quality of people’s sleep.
Instead, take a walk outdoors and minimize subjective stimuli.
The character attracts excited men. It is not appropriate to have an exciting speech before going to bed. It is not appropriate to watch exciting books and magazines. It is not appropriate to watch movies or dramas that have long been unforgettable.
Don’t be too late for dinner, and you can’t eat too much.
You should eat light food that is easy to digest, pay attention to eating more vegetables and a certain proportion of miscellaneous grains to keep the stool smooth.
It is not advisable to smoke at night. It is not advisable to drink stimulating drinks such as strong tea or coffee, and do not drink too much beverage or juice.
Smoke, tea and coffee can stimulate the brain, making it difficult for the brain to enter a state of inhibition.
Drinking too much juice can cause an increase in the number of urinations, which is not conducive to falling asleep again.
Brushing your teeth before going to bed is necessary, but you should also develop the habit of washing your feet with warm water. This can promote blood circulation in the lower limbs and help you to sleep quickly.
When there are conditions, you can use warm water to rub the body or bathe in hot water.
Before going to bed, take off your coat, underwear should be changed at the right time. If you have the conditions, you can wear a loose coat, be blocked to keep it clean, and always dry to keep it dry and kill bacteria.
Second, reduce the impact of drugs to reduce the impact of drug factors before taking bedtime to take thyroxine and other exciting central medicine can often lead to difficulty falling asleep, wake up at night.
Third, the treatment of physical factors caused by some parts of the body or organs often lead to insomnia, such as chest tightness, palpitations, itching, cough, nocturia, wheezing, frequent urination, headache and other interference sleep, should be found in time to treat.
Fourth, develop a good habit of developing a good habit of falling asleep and getting up on time, followed by an objective law of alternating sleep and awakening.
In this way, sleep can be stabilized and avoid excessive fatigue of the cerebral cortical cells.
A strict work schedule is also significant for physiological processes such as sleep and awakening.
Strict adherence to the schedule can make our sleep and wakefulness process – even possibly like conditioned reflexes – more natural and deeper.