上班族成失眠主要人群失眠降低工作效率如何破？

上班族是失眠的主要人群，失眠会降低工作效率等等，那如何解决失眠问题呢?下面教你治疗失眠的绝招。

现在很多人都有失眠的现象，工作压力大是造成失眠的主要原因，每天失眠睡不好，第二天上班没精神，这样一直恶性循环下去。教你治疗失眠的绝招，帮你解决失眠的烦恼。

1、很多人入睡难是因为无法分散注意力，反复计数是一种的分心技巧。

2、下午2点后别喝咖啡，如果你有入睡困难问题，那么大约下午2点之后，比较好不要再进食含咖啡因的食物或饮料。

3、睡前3小时不进食，睡前几小时千万别胡吃海塞，否则容易导致胃酸返流，影响睡眠。

4、睡前4小时停止锻炼，锻炼有益睡眠。但是睡前4小时内比较好不要锻炼，否则锻炼会令身体兴奋，难以入睡。

5、降低卧室室温，当卧室温度在18℃—24℃、床上温度为27℃时，睡眠质量比较好。

6、睡前冲个热水澡，临睡前60—75分钟洗个热水澡，水温不低于摄氏38度，洗浴时间不少于20分钟。

特别提醒：睡前比较好选择较暗且柔和的阅读灯光。睡眠过程中，比较好关闭所有光源。太亮会导致大脑褪黑激素分泌量减少，过于清醒，难以入睡。

关于失眠、睡不着，你还想了解更多吗?下面北京失眠症医院 北京治疗失眠， 北京德胜门中医院医生给大家推荐一篇国外的文献阅读，希望您对强迫症有更多的了解。

You get up in the middle of the night and you're wide awake. You need rest for your big day at work. What can you do to get back to sleep?

1. Get Out of Bed

It may not sound like the obvious thing to do, but if can't get back to sleep within 20 minutes or so, go to another room. Do something quiet and unexciting, like listening to soothing music or reading something you've read before.

When you feel sleepy again, go back to bed.

2. Don't Stare at the Clock

If you check the time over and over, it only adds to your stress when you're trying to get some shut-eye. Turn the clock away so it's out of your sight line.

3. Make Sure It's Not Too Bright

Light makes you feel alert, which isn't what you want when you need to sleep. If you get up to go to the bathroom, get a drink, or have a snack, keep the lighting dim.

If you read, don't use backlit screens such as computers, cell phones, or tablets. They can keep you awake.

4. Get Relaxed

Put your mind and body at ease with these techniques:

Deep breathing . Do it slowly and steadily from your belly.

Meditation. You can quiet your mind if yourepeat a phrase while you do some rhythmic breathing.

Visualization. It's a type of meditation that helps you distance yourself from stress by imagining the sights, sounds, and scents of a peaceful place.

Progressive muscle relaxation. First tense your muscles, then relax them. Do this over and over throughout your body, starting with your feet and working your way up.

To learn more about these and other techniques, take a class or use self-guided books or videos. You can also check out online videos or articles.

5. Try Biofeedback

This mind-body technique requires equipment and training from a specialist. It can help you learn ways to control your tension levels.

Once you master it, biofeedback can help you get back to sleep.

6. Keep a Sleep Diary

This isn't something you should do in the middle of the night. But during the daytime, keep a record of your sleep patterns and other habits.

For instance, write down how often you woke up during the night, what disturbed your sleep, and how much caffeine or alcohol you had during the day. Then take the diary to your doctor. It will help the two of you plan a strategy to get more shut-eye.

7. Talk to Your Doctor

Let your doctor know that you have trouble sleeping. Find out your options, perhaps including medication, that can help you get a good night's rest.

经常失眠抑郁怎么办，别担心、还有北京德胜门中医院

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网上的方法都用尽了，还是调节不好失眠问题，建议还是好好去医院检查一下，根据检查的结果在医生的指导下用药治疗。切记盲目使用失眠药物，避免病情加重啊!!!