What kind of tea to drink in spring sleep and how to relieve it.

It's warm spring, and it's easy for people to get sleepy in spring. Many people get sleepy in spring, and they can't get up when they do anything, which greatly affects their daily work and study efficiency.

What kind of tea to drink in spring

When spring comes, with the warming of the weather, the metabolism is gradually vigorous, the oxygen consumption is constantly increasing, and the oxygen supply to the brain is insufficient. Coupled with the benign stimulation of warm temperature, the brain is restrained to some extent, so it is always sleepy. Sleeping more is not the way to solve spring sleepiness. Sleeping too long may reduce the excitability of cerebral cortex, leading to sleepiness. Drinking more fragrant tea can greatly alleviate the spring sleep.

1. Cheer up-lavender lemon tea

Production: select 5-6 dried lavender buds, lemon slices or lemon juice. Put the dried lavender buds and lemon slices into a teacup together, add boiling water and cover for 5-1 minutes. If it is mixed with lemon juice, add it after the tea is light green and cool.

efficacy: the fragrance of lavender is loved by women, and it has the functions of nourishing, relieving stress and relieving fatigue since ancient times. Lemon has the functions of diuresis, promoting digestion and blood circulation, and relieving headache, and its faint fragrance can make people feel refreshed, but pregnant women should not drink tea containing lemon.

2. Get rid of fatigue-Chrysanthemum ginseng tea

Preparation: 4-5 dried chrysanthemum buds and 1-2g ginseng are selected. Cut ginseng into small pieces, add chrysanthemum buds, cover with hot water and soak for about 1-15 minutes.

Efficacy: Ginseng contains saponins and vitamins, which has a good regulating effect on human nervous system, can improve human immunity and effectively drive away fatigue. Chrysanthemum has a fragrant smell, which has the functions of dispelling fire and improving eyesight. The combination of the two has a refreshing effect, but people with high blood pressure should not use ginseng, and ginseng should not be taken together with tea, coffee and radish.

3. refreshing and dissipating heat-rose mint tea

production: 4-5 dried rose buds and a small amount of mint are selected. Put the dried rose and mint into the cup, cover it for 1-15 minutes, and the refreshing effect will be better when the tea is cold.

efficacy: people's mood is prone to fluctuation in the transition season of spring and summer, and roses are often deeply loved by office women, which have the functions of promoting blood circulation, removing blood stasis and relieving emotions. Mint can drive away fatigue and make people feel brand-new, and the sweet and pure fragrance of roses can dilute the bitter taste in mint, killing two birds with one stone.

4, help digestion-rock sugar mint tea

production: select 5-1 pieces of mint leaves, rock sugar or honey and fruit juice. Wash the mint leaves with cold water and put them in a teacup, add 2ml of hot water, cover them for 15-2min until the fragrance of the medicine is dispersed, and add rock sugar, honey or fruit juice according to personal preference when it is cold, which can improve the taste of tea.

efficacy: it can stimulate the movement of food in the digestive tract and help digestion, especially suitable for gastrointestinal discomfort or eating too greasy food. It can relieve the pressure of office workers and refresh their minds. In addition, because mint has a unique fragrance, using mint tea to gargle or drink can not only keep the fragrance on the teeth and cheeks, but also eliminate the swelling and pain of gums.

5. refreshing and fitness-honey chrysanthemum tea

production: 5g of honey and 1kg of fresh chrysanthemum petals are selected. Mashing fresh chrysanthemum petals, decocting in water for half an hour, extracting with the same amount for two consecutive times, filtering off residues, combining the two extractive solutions, concentrating to 5 ml with low fire, adding honey when cooling to below 6℃, and mixing well. Take 2 ml before meals every day.

efficacy: it can refresh the body and eliminate fatigue.

6. Brain-nourishing and refreshing-herb tea

Production: select a small amount of ginseng flowers and chrysanthemum morifolium. Mix ginseng flower with chrysanthemum morifolium, and add a small amount of stevia leaf to taste. Its taste is fragrant and elegant.

efficacy: it can cool and reduce fire, clear away heat and toxic materials, replenish blood and qi, protect liver and improve eyesight, and strengthen brain and refresh.

How to relieve spring sleep

As the old saying goes, going to bed early and getting up early is good for your health, but it seems to be only a concept, and there is no accurate time standard. In fact, sleep is asked by universities, and changes in different environments and seasons will affect sleep time.

1. How to manage sleep healthily in spring

The answer is that you should "stay up at night and get up early" in early spring, that is, stay up late and get up early. Huangdi Neijing said: "In the spring of March, this is called the birth of Chen, the world is born, everything is proud, lying at night and getting up early, striding in court, being delayed, so as to make life, life without killing, giving without taking, reward without punishment, which is the response of spring, and the way of health preservation. Contrary to it, it hurts the liver ... ". It means that everything in nature is full of vitality and everything is thriving in spring. At this time, people should conform to the flourishing scene of nature, go to bed late and get up early, and go out for a walk more in the morning to make their spirits happy, keep their minds open and keep their vitality. This is the way to keep fit for spring. Violating this method is easy to hurt the liver. Everything recovers in spring, the days are long and the nights are short, and the sun rises earlier than in winter. Going to bed late and getting up early can conform to the rhythm of sunrise, welcome the sunshine with nature and absorb the yang, so as to help the yang rise in the body. From the perspective of traditional Chinese medicine, yang is the foundation of life, the motive force of human material metabolism and physiological function, and determines growth, development, aging and death. When the yang is strong, the body is healthy.

2. Go to bed late and get up early. How to arrange sleep time

The answer is: It gets dark late and gets up early in spring, which is in line with nature. It is appropriate to sleep for 5-7 hours every day. Of course, when we talk about going to bed late, we don't want to go to bed at midnight. We just need to put off sleeping a little bit. Every night from 23: to 6: the next day is the best time to sleep in spring. It seems that there is less sleep time. In fact, in spring, the ambient temperature rises gradually, the blood supply to the human brain is sufficient, and the blood circulation system is in an exciting state. The human body can relieve fatigue by resting in a relatively short period of time, so people sleep for a short time in spring. However, the climate is getting warmer and warmer in spring, and people are easily "sleepy in spring". One person yawns, which can affect a group of people yawning everywhere. Normal spring sleepiness is not a disease, but a normal physiological response of human body to climate change. Although it is not a big problem, it will still affect normal life.

3. How to improve spring sleepiness

In addition to ensuring sleep time and quality, we should do more outdoor exercise at ordinary times, improve physiological functions, increase the body's respiratory and metabolic functions, accelerate internal circulation, and increase the oxygen supply to the brain, so that spring sleepiness will be alleviated. For office workers who sit still all day, it is suggested that they get up and walk every hour after work, exercise their limbs, breathe fresh air outdoors if possible, and provide oxygen to their brains in time. At ordinary times, we should also pay attention to the fresh circulation of room air, such as the increase of harmful gases such as indoor carbon dioxide, which will contribute to the occurrence of spring sleep. If you want not to feel sleepy in the afternoon, it is recommended not to eat too much at noon. If you eat too much, all the blood will flow into your stomach, which will easily lead to hypoxia in your brain.

4. How do white-collar workers solve the sleep problem

According to the survey, more than 6% of the respondents will sacrifice their sleep time to finish their work. To make matters worse, even if they work overtime, they still don't choose to sleep, but look around, suffering from serious "late sleep procrastination" and are reluctant to send this day away. People with high education pay more attention to health and have strong self-discipline, so they have better control over sleep. However, on the whole, only 5% of the respondents have a very regular life and rest.

5. Teach you how to have a good sleep in a short time

Nowadays, the pace of urban life is accelerating, and many people are in a sub-health state caused by lack of sleep. Due to the great mental stress, they still suffer from insomnia from time to time even though they lack sleep, which makes many urban people nervous, and excessive worry aggravates all kinds of physical discomfort. There is no need to be too nervous about this situation. As long as you feel refreshed after sleeping and can work and study normally, it means that you have enough sleep. Therefore, those who can't sleep for 8 hours can try to improve their quality to ensure adequate sleep.

1. Relaxation exercises will help you fall asleep as soon as possible.

Many people's lack of sleep time is often related to too long sleep time. Here, we can practice a set of simple actions to help you fall asleep: lie flat on the bed, tighten and relax all parts of your body in turn from head to toe, and the rhythm of tightness and relaxation is consistent with the rhythm of breathing. Under normal circumstances, your body will feel tired after 15 to 2 minutes. This set of movements can relax muscles, make the body quiet, and while doing this set of movements, it has already absorbed the mind and concentrated its attention, and the brain has unconsciously entered a relaxed state. So it is easy to fall asleep quickly.

2. Knowing the sleep cycle is good for waking up.

People have sleep cycles, and a complete sleep cycle includes five stages: sleep period, shallow sleep period, deep sleep period and rapid eye movement period, each period is about 9 minutes. Therefore, a good sleep quality should be to wake up when the human body is in a shallow sleep period. Staying in bed or waking up early may make the human body feel more sleepy and tired when it wakes up because it is in a deep sleep.

3, master the nap skills, quickly restore physical strength

Some people are actually very tired, but their spirits are still high. At this time, it is often the easiest to ignore the body's need for sleep, so taking a nap is very necessary for people who are often tired and working.

4. Choosing when to take a nap

In fact, it's skillful. Taking sleeping time and getting up time as two life anchors to determine the center of life, this center is the best time to take a nap. For example, those who go to bed at 23 o'clock, get up at 7 o'clock and get up at 15 o'clock are the center of life, that is, 2 to 4 pm is the most effective time for taking a nap. Generally, it is advisable to take a nap for 2 ~ 3 minutes. If it is too long, it will enter a deep sleep, which will make you more sleepy when you wake up. And you don't have to fall asleep. It is ok to close your eyes, meditate or sit still, as long as you achieve the effect of physical and mental relaxation.

5, light and shade affect sleep quality

Studies have shown that the most important factor affecting sleep quality is light, because the blue light in the light can inhibit melatonin, so that the brain can't receive the signal of "it's time to sleep", which will always keep people awake and unable to enter deep sleep. Therefore, it is not appropriate to use electronic products such as mobile phones and PADs when sleeping at night, and it is not appropriate to read books under a desk lamp with strong light; If you don't want to get up early, you should tighten the curtains before going to bed; If you need to get up early, buy a blue light and turn it on when you wake up to stay awake.

causes of spring sleepiness

1. The blood vessels of human body's muscles and skin dilate, which leads to the decrease of blood supply to brain, gastrointestinal and other internal organs, making people sleepy

2. People's biological clock will be adjusted to go to bed late and get up early, resulting in insufficient sleep

3. Due to seasonal differences in human internal circulation, the climate turns warmer in spring, and the blood supply to the brain is relatively reduced, so the brain will feel insufficient, so it will feel sleepy. Increase in physical expenditure

5. Many families or office buildings are closed in the environment and don't like to open windows for ventilation, resulting in high content of harmful gases such as carbon dioxide in the air, which will also aggravate the symptoms of spring sleepiness

6. Dust such as fluffy leaves and pollen in the spring environment will make some people with allergic constitution prone to "spring sleepiness"

I'll teach you a recipe for insomnia

Just relying on drugs doesn't work. In the face of insomnia, many people go to pharmacies to buy sleeping pills to take. If insomnia is serious, they also ask doctors to prescribe sleeping pills when they go to the hospital for treatment. In addition, there are fewer professional sleep doctors in China, so it seems to be common sense to treat insomnia with sleeping pills, but taking sleeping pills is only the last means to treat insomnia. Even the best sleeping pills can only last for 12 months, and clinically, sleeping pills can't be used continuously for more than two weeks. Therefore, the use of sleeping pills to treat insomnia is not an appropriate treatment, it can only cure the symptoms, but also bear the risk of drug abuse. At present, the most common and effective and appropriate treatment method in the world is behavior therapy, supplemented by drug therapy, after evaluating the sleep situation of insomnia patients. Among them, behavioral therapy can help insomnia patients to carry out systematic treatment, so as to achieve the purpose of improving sleep and radically treating insomnia.

Method 1: Sleep restriction

Many people with insomnia have this misconception: "I have insomnia at night, so I should make up as much sleep as possible during the day, or stay in bed as much as possible in the morning." But often this vicious cycle will make insomnia more serious. In fact, the more serious insomnia is, the more it is necessary to strictly limit sleep time and increase the driving ability to fall asleep to improve sleep efficiency.

① time limit: limit the fixed time of sleeping and getting up every day. Except this time, you can't stay in bed for the rest of the time, especially when you wake up and don't stay in bed.

② Avoid frequent naps: It is best not to doze off or take a nap at other times except for the specified sleep period.

Method 2: Stimulation control

This method aims to cultivate psychological hints about the relationship between bed, bedroom and sleep, correct sleep habits, and restore the function of insomnia as a sleep signal.

① You can only go to bed when you feel sleepy. If you still can't sleep after staying in bed for a long time, you should leave the bedroom and wait until the sleepiness strikes again.

② Don't do activities unrelated to sleep in bed, such as eating and playing mobile phones. The most important point of this method is to get up at a fixed time, no matter how late or how long you sleep.