Three tips for office workers to improve sleep quality

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　　A global survey by the World Health Organization shows that only 5% of people worldwide are truly healthy； Of the remaining 95%, only a small portion is explicitly diagnosed as patients by doctors; in other words, nearly 80% of them are in a sub-healthy state. In China, the health status of white-collar workers is also not optimistic, with nearly half of them in a sub-healthy state for extended periods. As the most obvious symptom of sub-health, sleep problems plague about one-third of white-collar workers. 　　Why does sub-health insomnia \"prefere\" white-collar women? 　　Sub-health-related insomnia seems to particularly affect white-collar workers; “insomnia” has even become another hallmark of their status. 　　To find out if you suffer from insomnia, a simple self-test will do. Do you pay extreme attention to the quality of your sleep and feel anxious about it? Do you often feel down while working during the day? Or, do you often experience difficulties falling asleep, light sleep, frequent awakenings and dreams, or trouble falling back asleep after waking up, along with easy fatigue or drowsiness during the day? If your answers to the above questions are all yes, and these sleep disorders occur at least 3 times per week for more than a month, then be careful – you may have insomnia. 　　Who is really to blame for the insomnia associated with sub-health among white-collar workers? 　　The most blameworthy are poor work and lifestyle habits. The pressures of society and work keep white-collar workers in a state of stress, and some even develop psychological disorders. The disruption of the biological clock caused by frequent overtime, disorders in the body’s endocrine functions, and the stress related to sleep make it difficult for many people to fall asleep even when they feel sleepy. 　　Furthermore, a long-term lack of exercise can also lead to health problems. White-collar workers who rely on cars for transportation and spend long periods sitting down often do not have time for proper physical exercise. At the same time, the strain on the nerves and stomach caused by excessive nightlife and social engagements can also make it difficult to fall asleep peacefully. 　　Three tips to overcome insomnia problems. Although insomnia resulting from sub-healthy conditions isn’t a disease, poor sleep quality over time can lead to a weakened immune system, low energy levels, accelerated aging, and severe decline in memory. In fact, the agonizing sub-healthy insomnia can also be treated and prevented. Relevant experts have suggested three methods to help you get rid of this pain easily. 　　Tip 1: Develop good sleeping habits. Try to go to bed by 10 p.m., and if you really can only fall asleep at 2 or 3 a.m. every night, don’t stay in bed in the morning either. Go to bed early and get up early every day; only by persevering in this way can we hope to regain good quality sleep. 　　Tip 2: Create a good sleeping environment. Choose your bed and pillow carefully. Experts point out that the spring mattresses favored by white-collar workers are actually not conducive to good sleep; for being beneficial to health, wooden beds are the better choice. If you must have a spring bed, don’t choose one that is too soft. In addition, attention should also be paid to the height of the pillow; the ideal height for a pillow is 6-9 centimeters. Also, do not place a ticking alarm clock in the bedroom; an electronic clock is more suitable for there. 　　Tip 3: Utilize dietary therapy for regulation. Natural foods are an excellent remedy for sub-health-related insomnia. Natural foods such as lilies, lotus seeds, jujubes, lotus root starch, and mulberries all have the effect of calming the mind and soothing nerves; it is advisable to consume more of such foods on a regular basis.