As children always say: Spring sleep is not aware, and every day cannot get up.
Especially in March, the weather is warmer and the air is gradually humid, so many people suddenly become ----
"Severely impoverished patients" who can't get up in the morning, are always late for work, don't leave their coffee, and want to sleep when they have nothing to do.
In the spring, everyone is a "special hardship student"?
In fact, severe spring sleepiness is not a disease, and there is no corresponding professional description in both science and medicine.
Not only in China, but also in Europe and the United States, there is also a saying of "spring fever", called "spring fever", in addition to exhaustion and drowsiness, there are also flushing faces, rapid heart beats, and decreased appetite.
This also shows that ---- spring sleepiness has actually been common all over the world since ancient times.
Why is spring sleepiness?
The medical community also has different opinions about this problem.
Some people think that the exchange of winter and spring, due to the long winter time is expected indoors, there is less contact with natural light, and the pace of the biological clock adjustment is slower, resulting in inconsistencies in the time inside and outside the body, and the mental state is affected.
Some people think that melatonin secretion is reduced, if the biological clock does not keep pace with the seasonal changes, the quality of sleep may decline, which will affect the time of "ringing" and appear sleepy at noon.
How do I get rid of spring sleepiness?
When spring sleepiness occurs, doing 4 things well can play a role in driving away spring sleepiness.
First, get up early and exercise appropriately
The form of exercise should be carried out according to their own constitution, for people with weak constitution and some chronic vascular diseases, they can carry out fast walking, tai chi, gymnastics or yoga.
These exercises can play a role in relieving muscles and activating blood and stimulating the brain. It can also provide the brain with a lot of blood and oxygen, which plays a role in keeping the mind awake.
However, it is worth noting that excessive exercise can not be exercised, if you get up early and exercise excessively, it will cause fatigue in the body, thereby aggravating the phenomenon of spring sleepiness.
In addition, the time of exercise should not be too long, and it can be kept within 20 minutes.
Second, eat a nutritious breakfast
After proper exercise, the various organs of the body begin to enter an active state.
Breakfast should be based on high-quality protein and vitamin foods, such as milk or soy milk, as well as some fresh vegetables and fruits, and with some lean meat, eggs and whole grains, cereals.
The nutrients in these foods can make the body secrete various hormones normal, and can provide a lot of energy to brain cells.
As for the so-called melatonin, the safety and efficacy of the relevant are not yet clear, so buying and eating it casually will still have adverse effects on the body.
Third, drink tea appropriately in the morning
If you have some symptoms of spring sleepiness in the morning, you can drink some lemon tea, mint tea or hawthorn tea, light green tea, chrysanthemum tea or goji berry tea.
These teas exude a unique atmosphere, have a refreshing effect, and can also play a role in clearing the heat and defeating the fire. For spring sleepiness caused by strong liver fire in the body, or other factors, it has a good alleviating effect.
At the same time, coffee is also a good choice, and proper caffeine can make you refreshed.
Fourth, take a proper nap
Every day at noon, you can take 20 minutes of time for lunch training, which can not only alleviate the fatigue of the body and brain, but also prevent the phenomenon of spring sleepiness in the afternoon due to lack of physical strength.
But pay attention to the nap time do not sleep too long, otherwise sleeping too sleepy will be more tired.
Of course, I'm always sleepy, and the biggest reason is ---- you didn't sleep well or didn't sleep well last night.
Therefore, in order to get a good night's sleep, it is recommended that friends have less contact with light before going to bed, such as using electronic devices such as mobile phones before going to bed, thereby interfering with the human body's biological clock.
Put down your mobile phone in time before going to bed, reduce the use of mobile phones, e-books and other equipment, and ensure that you sleep steadily.
So, after reading this article, quickly put down the phone and go to sleep!
bibliography:
[1] Borbély, A. A., Daan, S., Wirz‐Justice, A., & Deboer, T. (2016).Process Models of Sleep Regulation: Re-evaluation. Journal of Sleep Research.
Khullar, A. (2012).The role of melatonin in the circadian sleep-wake cycle: a review of endogenous and exogenous melatonin. The Times of Psychiatry, 29(7), 26-26.