After the slow-paced life of the seven-day spring festival holiday, if you want to work faster, experts suggest that you can do this

Source: Department of Neuropsychiatry and Clinical Psychology, Beijing Tiantan Hospital, Wang Shuo, Wang Chunxue

The long holiday of the Spring Festival has come to an end. Family reunions, food and wine, and a life of embracing the Internet day and night have slowed down our lives and made us fully enjoy the holidays. But some friends with staying up all night to keep vigil, sleepless all night, sleepless, overeating, eating spicy, tobacco and alcohol are mixed with the "good life", work started, the heart can not help but start to worry, seven days of slow pace of life, how to adapt to the upcoming fast-paced work?

In the process of evolution, human beings spend 1/3 of their time sleeping, which fully demonstrates the important value of sleep in health and even survival. There are various biological clocks in the human body, among which the biological clock in the brain becomes the main biological clock, just like the CEO of the company, directing the biological clocks throughout the body, so that it is synchronized and coordinated, mastering the physiological rhythm of the body and the cycle of sleep awakening. Melatonin, also known as "black hormone", which is closely related to sleep, is secreted by the pineal gland under the regulation of the biological clock, regulated by the superior optic suprachiasm of the hypothalamus of the brain, and follows the circadian rhythm. These physiological bases are affected by the external environment and individual behavior, and if the biological rhythm is disrupted, it will destroy sleep, circulation, digestion, metabolism and other physiological functions, and will also affect emotions, memory, and even interpersonal relationships.

Therefore, when life is about to return to the normal rhythm, we need to adjust our behavior as soon as possible, ensure that the operation mode of the biological clock can accurately match the rhythm of our work and life, and use scientific methods to maximize our physical and mental health.

How can you adjust your biological clock as soon as possible and adapt to a busy life?

You can refer to the following scientific advice:

01, the use of light sources

Light is an important timing factor in sleep. As the simplest and most effective way to regulate rhythms, light stimulates ganglion cells in the retina containing special melanin, and projects a "daytime" signal to the suprachiasm through the retinal hypothalamus beam, reducing the release of melatonin. The eye light receiver is particularly sensitive to blue light in the daytime light, which has a wake-up effect, so you should get up in the morning and expose yourself to as much daylight as possible, and bask in the morning and noon. At night, we can create a dark environment, dim the bedroom lights or put on an eye mask. Screens for many electronic products radiate blue light, so reducing the use of electronics before bedtime can also help increase the amount of melatonin.

02, control the diet

Spring Festival all kinds of food accompaniment, after the meal to order nut snacks, the day's party entertainment after a late night supper satisfied, but try not to eat at night or in a dimly lit environment, because melatonin will affect insulin to regulate blood sugar, the intestinal biological clock also does not like to digest food in the middle of the night, staying up late itself is not good, staying up late + eating is not to mention, so it is recommended to eat dinner as early as possible, you can eat more in the morning, eat less at night, and avoid eating 2 hours before going to bed. At the same time, try to avoid ingesting cigarettes, tea, coffee and other foods that affect nighttime sleep after three o'clock in the afternoon. In the New Year, it is indispensable to gather and drink, drink well, drink heavily, drink day and night, and it is not advisable to light the morning light, and the happiness is infinite, but the drinking should be moderate.

03, keep moving

During the epidemic period, many people choose to stay at home for the New Year, remotely visit the New Year, can't control their mouths and can't open their legs, and their bodies will not be able to eat. It is essential to keep moving, but the way, extent, and timing of exercise vary from person to person. Young people can do some aerobic exercise and resistance training, the body in the exercise at the same time, the brain releases beneficial chemicals, promote brain development, can improve mood, cognition and sleep. The elderly can choose some gentle exercises, walking briskly, or tai chi, baduanjin, and do it once in the morning and afternoon, refreshed, and delay brain degeneration. Try to exercise in the morning, avoid exercising within three hours before going to bed, and soaking in a hot bath or hot foot bath after exercise can promote blood circulation and help us fall asleep faster.

04, self-relaxation

Mindfulness and meditation are recently popular ways to improve sleep, calm the mind and body, mindfulness emphasizes non-judgmental acceptance, focus on the present moment, meditation will allow you to maintain concentration, achieve full relaxation, and relieve anxiety. Find a quiet, relaxing and undisturbed environment at home, maintain a comfortable posture, play audio and video, practice regularly every day, adjust breathing, release distractions in the brain, release physical and mental stress, relieve anxiety and depression, and improve sleep. You can learn through the mobile network platform, of course, it is more effective to receive face-to-face guidance from professional doctors.

05. Music helps sleep

Music therapy is an emerging psychological approach that has emerged in recent years, and some forms of music therapy called "digital medicine" can play a role in improving sleep and mood. Music-specific sound wave frequencies will "resonate" with the body, which can play a role in relaxing, calming emotions, reducing stress responses, and insisting on music + meditation can also adjust the circadian rhythm and help you sleep more sweetly.

06. Professional consultation

If your sleep problems are serious, you can't fall asleep for a long time or wake up frequently at night, affecting your mood and normal life during the day, and you still can't solve it through the adjustment of the above various means, you need to seek professional medical help, take sleep aids under the guidance of a doctor, or use relatively safe non-drug treatment methods, such as transcranial magnetic stimulation, transcranial electrical stimulation, light therapy, etc.

Although the ability to sleep is innate, if you don't take good care of it, this ability will also decline. Golden mountains and silver mountains are not as good as peace and security, great wealth and great wealth, and it is not as good as health in place. Sleep carefully to live a better life.