Sleepy at work after a long holiday, all due to lack of sleep?

  To combat "post-holiday syndrome", try these three tricks

  Wang Ningyan Lu Yanlin Xu Qianqian

  In the past two days, the reporter found that there are many people who love to "doze off" on the subway in the morning rush hour.

After every holiday, when switching from "eating, drinking, playing and sleeping" to a work mode that requires getting up early and struggling, many people will not be able to adapt quickly, and will experience the so-called "post-holiday syndrome", feeling drowsy and unable to lift their spirits most common.

Is there any good way to fight against such "post-holiday syndrome"?

The Yangzi Evening News/Ziniu News reporter invited experts to help.

Correspondent Wang Ningyan Yangzi Evening News / Ziniu News reporter Lu Yanlin Xu Qianqian

  Sleepy at work after the festival, not just because of lack of sleep

  Anxiety, insomnia, depression, sleepiness at work... These adverse physical and psychological reactions that appear after holidays, we summarize them as "post-holiday syndrome".

Mou Xiaodong, deputy chief physician of the Psychological Counseling Department of Nanjing First Hospital, told reporters that "post-holiday syndrome" is actually a kind of psychosomatic syndrome. Under the influence of changes, work and study pressure, etc., the main manifestations are anxiety and insomnia, and the two affect each other."

  As the holiday draws to a close, the number of patients in Mou Xiaodong's outpatient clinic who demanded sleeping pills increased significantly.

However, in his view, sleepiness during the daytime work after the festival is actually a very vague concept, and sleepiness is not a manifestation of lack of sleep as we simply understand it.

"This is actually a state of reduced cognitive function, poor attention, memory, and reaction speed, and 'drowsiness' is just an appearance. Generally speaking, patients can be relieved by making some adjustments in the short term."

  Adjust the rhythm of life, starting with "eat a good meal and sleep well"

  As the saying goes, get up wherever you fall.

Since the disorder of the rhythm of life is the main cause of post-holiday syndrome, actively adjusting the rhythm of life is the most fundamental method.

To this end, Mou Xiaodong gave two suggestions.

  The first is to have a good meal.

During the Spring Festival, it is unavoidable to eat and drink a lot. After the festival, you should have a moderate diet, eat more fiber-rich and vitamin-rich foods, and use coarse grains such as beans, sweet potatoes, and sorghum instead of polished rice and noodles.

"Cook a simple, light meal by yourself at home, wash the dishes after eating, do some housework, and let yourself slowly calm down from the stomach to the mind, which is called 'eating a good meal'."

  The second is to get a good night's sleep.

Staying up late to watch dramas, play cards, karaoke... During the Spring Festival, the sleep rhythm of many people is changed. If you want to recover quickly after work, you must restore the original work and rest routine.

"'A good night's sleep' does not advocate that everyone go to bed early or catch up on sleep, but to go to bed on time, go to bed on time, and keep the schedule consistent with the work and rest time of the pre-holiday working day." In addition, physical exercise can also be carried out appropriately according to the individual's physical condition , such as jogging, swimming, yoga and other aerobic exercises, can help improve sleep to a certain extent.

"If the insomnia is severe, you can take a small amount of sleep aid drugs under the doctor's advice, and gradually return to normal."

  Try these three tricks to "fight" post-holiday syndrome

  【The first trick】

  Put the time for bathing and shampooing after getting up in the morning.

Taking a hot bath after waking up early can wash away the fatigue of the whole body and make people feel refreshed immediately.

If you don't want to take a bath, washing your hair can also refresh your mind. When washing your hair, massage your head to promote blood circulation and make you full of energy that day.

  Reminder: Wash your hair in the morning, preferably after getting up and before eating.

But remember to dry your hair before going out, and beware of catching a cold from the blowing.

  【The second trick】

  The second method is called the "five-second rule": If you want to do something, but your body doesn't cooperate, you can silently say or shout out "5-4-3-2-1, get up/take a bath! "Then you can act immediately, which is the "five-second rule."

Its principle is that when we are counting down, we interrupt the (inert) habitual cycle stored in the basal ganglia and wake up the cerebral cortex. At this time, your body can do what you want to do more cooperatively.

  Reminder: The elderly need to be extra cautious when using this method, especially not to get up too fast to avoid cardiovascular and cerebrovascular problems such as dizziness and palpitation.

The elderly suggest coughing three or five times before getting up to speed up blood circulation before getting up.

  【The third trick】

  Get up and do something that is easy to complete quickly and give yourself a sense of accomplishment.

When the first thing is completed quickly, our psychology will be actively adjusted, blood circulation will be accelerated, and it will have a positive effect on the subsequent completion of other tasks, so that we will be full of energy throughout the day.

For example, the first thing that is easy to do after waking up is to fold the quilt. If you spend a minute to quickly fold the quilt, you will feel more confident to complete the next task after looking at the tidy bed.