What are the ways to relieve spring sleepiness?

When spring comes, spring sleepiness will become a very annoying thing for many people. I feel sleepy and have no energy every day. Being in a coma for a long time not only affects the aesthetic feeling, but also is not conducive to work efficiency. So how should the vernal equinox alleviate the spring sleep? How to solve the problem of office workers' difficulties?

1, the way to relieve spring sleepiness

Sleeping is not the only way to relieve spring sleepiness: before and after the vernal equinox and solar terms, people tend to feel sleepy, which is spring sleepiness. In fact, spring sleep is not a disease, but a physiological phenomenon that the physiological function of human body is adjusted accordingly with the change of natural seasons.

In winter, in order to prevent heat dissipation, the skin and tiny blood vessels are in a state of tension and contraction, maintain the physiological constant temperature of the body, increase the exciting information of the central nervous system, and make people's brains more awake.

In spring, the temperature is moderate, the skin and tiny blood vessels are in a relaxed state, the blood supply on the body surface increases, and the blood flowing into the brain decreases accordingly, so the phenomenon of sleepy spring sleep appears.

Sleeping more is not enough to relieve the spring sleep. Exercise can greatly speed up the brain's processing of information and effectively prevent spring sleep. In spring, it is best to go to sunny and full of green places for activities, take more deep breaths and provide fresh and sufficient oxygen to the brain, which will make people feel comfortable and refreshed, thus eliminating drowsiness.

It's best to do aerobic exercise to eliminate spring sleepiness, such as jogging, pilates, yoga and Tai Ji Chuan. These exercises can speed up human metabolism, enhance immunity and increase the oxygen supply to the body and brain.

For example, Pilates can exercise to parts of the body that are difficult for ordinary aerobic exercise, and problems such as shoulder pain, backache or muscle discomfort caused by sedentary can be improved through Pilates.

Spring is warm and cold, so the intensity of aerobic exercise should not be too great. You can choose to walk for 30 minutes three times a week, and the pace frequency is controlled at 60~80 steps per minute.

In addition, combined with yoga, Pilates and Tai Ji Chuan, it can exercise joints, relax muscles and relieve physical and mental fatigue. Office workers often have head massages. Poor air circulation in the office makes it easy to get sleepy after working for a long time.

The secret of office sports is to choose simple, relaxed sports that can achieve good relaxation effect in a short time, such as doing full-body stretching to improve attention.

In addition, proper head massage can also play a good role in refreshing the brain. Put your fingers together, gently press your fingertips on your temple, turn it clockwise for 6 times, and then turn it counterclockwise for 6 times.

Place your hands side by side on your forehead, and press from the center line of the eyebrows to the center line of your forehead, the center line of your head, and the depression of the hairline behind your pillow (Fengchi point). Repeat 6 times.

Place your hands side by side on your forehead and gently press them from the center line of your eyebrows to both sides until you reach your temples. Repeat 6 times.

Massage the scalp and abdomen with both hands and four fingers, starting from the occipital bone at the back of the head, and then gradually massage the whole scalp. I feel the scalp relaxed and the tension can be eliminated.

Cover your ears with your hands, put your fingers behind your head, try to keep your fingers together, and then tap the back of your head with your four fingers like playing the piano and meditate for 36 times.

Finally, do the "combing" action. The method is to bend your fingers slightly, comb your hair from your forehead to the back of your head, and rub your scalp while combing your hair. Repeat this action at least 10 times.

The above are some health knowledge about the exercise methods to relieve spring sleepiness, such as massage, aerobic exercise, sleep and so on. So how should we alleviate the spring sleep in diet?

2. Diet principles to relieve spring sleepiness

Eat more calories for breakfast.

Develop the habit of eating the most calorie food for breakfast every morning to supply enough calories for the human body.

The ideal diet arrangement is that breakfast consumes the most calories, followed by Chinese food and dinner.

Eat lightly.

Greasy dishes can make people tired after meals, which is characterized by decreased body temperature and blood sugar, depressed mood and decreased work efficiency, so spring is easy to be light and palatable;

Take enough protein.

Protein is composed of various amino acids, among which kynurenine is the main component of chemicals that warn the brain.

Therefore, the intake of protein from lean meat, chicken, fish and cream dairy products is helpful to improve people's energy;

Eat fruit and drink juice often.

Fruits are rich in potassium, which is one of the main minerals to help maintain cell moisture. Lack of potassium can make people feel weak.

It also affects concentration. Raisins, oranges, bananas and apples are all rich in this mineral.

Matters needing attention

In order to solve the spring drowsiness, some people choose to sleep. Sleeping more may not solve the spring sleepiness. Under normal circumstances, adults can sleep about 8 hours a day.

Increasing sleep may reduce the excitability of the cerebral cortex, making it in a state of inhibition, and people will become more sleepy and listless, and the result is that the more they sleep, the more sleepy they become.

Summary: Some knowledge about relieving spring drowsiness during the vernal equinox introduced by the above small series is mainly the solution of exercise and diet. Pay special attention not to sleep too much, which will make you sleepy.

3. What should I do if I feel sleepy at work?

(1) It is best not to stay up late.

Experts say that people who often combine work and rest and stay up late for a long time generally lack the essence. Because the time of qi and blood flowing in the viscera is 1 1 o'clock to 1 o'clock in the morning, and during this time, the blood flows back to the liver to store essence (energy). If you don't sleep, it means forcing the liver to continue to decompose and work, and energy can't be stored, which will lead to disharmony between yin and yang, rising liver fire, liver yin deficiency and qi deficiency, and that person will have no spirit.

(2) less angry, not angry

White-collar workers should learn to hold their horses and manage their emotions well, that is, "cultivate one's mind and cultivate one's nature." When something bothers you, you should make it clear. If you want to express your views without emotion, don't use adjectives that will hurt people, and communicate directly with the event itself, so as to "speak without emotion."

(3) Walk more and have more rest.

Tired from work, you can go out of the office and sit in the sun for 10 minutes, which is helpful to reset the biological clock. At the same time, you can breathe fresh air, which can reduce the secretion level of melatonin (sleep hormone).

(4) put plants in the office

Planting a pot of rosemary in the office can beautify the environment and add atmosphere. At the same time, according to research, its smell can cheer up the spirit.

(5) Eat more foods containing protein.

Eat more foods containing protein, such as fish, eggs, meat and beans. We should eat less carbohydrates, such as rice and pasta. This is because these carbohydrates can stimulate the release of serotonin in the blood and cause drowsiness.

(6) Daily life is neither urgent nor slow.

Chinese medicine pays great attention to "harmony". When the movement of qi is disordered, it is not natural and lively enough, and both body and mind are prone to illness. In fact, it is not difficult to meditate on health. In daily life, walking, living, sitting, and lying can all keep unhurried movements, so that breathing is symmetrical and orderly, and "Qi" will naturally be "harmonious". When the qi is smooth, it will be converted into enough activity energy, and the body and mind will be stretched and relaxed, and the heart will naturally calm down.