The study found that eating more than 4 fruits and vegetables like tomatoes and bananas could improve sleep

The March 21 of the year is the World Sleep Day, although it is still a few days away, but it is time to start reviewing our sleep quality. Do you really sleep for eight hours every day? Or because the work is too busy to take care of the rest. How can you overcome the insecurity of sleep when you are on a business trip?　　All these questions, though small, seem to have a big impact on the state of your life and work. White-collar reality show sleep up to 1 LING (flight attendant) has more than 10 years of flying experience, know that the problem of sleep is a difficult problem for the peers, especially the long-distance international flights, usually in the middle of the night before the start, the early hours should be deep sleep is the busiest time, to arrive at the destination after still have to adapt to the jet lag, Stay for two or three days and then return again, jet lag again reversed.　　The quality of sleep is a luxury for them. Ling admits that it's very difficult to sleep perfectly, so they all grab the chance to get a job on the plane, and when they get to their destination, she usually sleeps as much as she can to sleep. She has listened to expert advice, in the diet to make a little correction, eat more cucumber, tomatoes, bananas, carrots. The study found that the four kinds of fruits and vegetables containing the plant pineal gland, similar to the body's pineal element, can effectively improve sleep. Minimize the intake of animal fats and sweets that affect digestion. Do not consume foods or beverages containing coffee, alcohol, or nicotine, which can only temporarily create an illusion of normal physical activity and make sleep more disordered. For some regular night shifts, the number of consecutive night shifts is limited to 4 days. If the working time is 8 hours, it should be limited to 5 days. Also, it is best to have a 48-hour break after working on a continuous night shift. If possible, try not to arrange 1 or more black and white shifts in a week. Because our bodies are more difficult to cope with white and night shifts than to work day shifts or night shifts.　　Also, avoid going to work for too long, which will reduce the time to sleep. Sleep up to 2 Lizhen (senior mentor of the Beauty Salon Training Institute) "Work again busy, also need to take into account the good point of sleep time, the human body's best sleep time is 11 o'clock to 2 o'clock in the morning night, this is the body detoxification metabolism the best time." "Usually I even stay up late, also want to sleep these hours, other time work also not afraid, I feel not so tired the next day." "In sleep care, lizhen favorite bubble feet," I insist on a winter down, hands and feet are no longer cold, can effectively improve blood circulation, I remember before I have to wear socks to sleep, now do not. Lizhen recommended his personal experience: Autumn and winter plus ginger or ginger powder, summer can add rose lavender and so on. 2 hours before bedtime, with medlar chrysanthemum longan meat hot blister 10 minutes, a cup of water component, have a good sedative effect. If you still can't sleep, it is recommended to use yoga breathing, do not want to, from the foot to the brain sequence, according to each part of the body to say relax. Or qigong therapy, is the body lying flat, hands naturally hanging, thumb andForefinger pointed, the brain focus on the foot heart, even breathing, feel the gas in between the fingers out, and then try to enter the relaxation state. For most people on business trips, Lizhen said: "Some people will take the usual pillow or bed linen, to the sake of luggage, I will take a pillow, sleep more secure, and not very occupy the place." If the work is too tired to sleep, I will rub a mint or lemon lotion in the calf, then the calf cushion pillow to sleep, can relieve the fatigue of the legs. "Good sleep Tips: don't count sheep granny's methods are not all right." Like counting sheep, you can forget it! A number of sequential flash, even if you do not get more and more spirit, will make you have anxiety: Ah, today count to 2000 have not fallen asleep! "Meditation and yoga are useful for some of the actions in yoga, which are muscle relaxation exercises that help to relax the body." While lying in bed meditation, also has the relaxation nerve, reduces the anxiety the function.　　These are the right ways to help you sleep. It's more important to get up than to go to bed. For people with insomnia, the best tip is to fix up time.　　No matter how late the night before sleeping, a unified wake-up time helps to slowly adjust the entire sleep clock. Two people sleep together, urge each other husband and wife if one side insomnia, in fact, do not need to sleep separately immediately. Because there is a bad psychological hint, wait until two people sleep together again, will be more worried to sleep.　　In fact, it's easier to develop a good clock habit when you go to bed together in sync. Sleeping pills should not be afraid not to abuse but there are many kinds of sleeping pills, long acting different, so under the guidance of experts to take. (Reporter Huang Jiali)