Sub-health insomnia seems particularly prevalent among white-collar workers, with "insomnia" becoming another defining label for this demographic. A simple self-assessment can determine if you suffer from insomnia. Do you find yourself excessively preoccupied with and anxious about your sleep quality?Do you frequently feel emotionally low during daytime work? Or do you often experience difficulty falling asleep, shallow sleep, frequent waking with vivid dreams, or difficulty returning to sleep after waking, leading to daytime fatigue or drowsiness? If you answered yes to all these questions, and these sleep disturbances occur at least three times a week for over a month, take note—you may have insomnia.
What is the primary culprit behind insomnia among white-collar workers?
The most significant factor is poor work and lifestyle habits. Social and occupational pressures keep white-collar workers constantly tense, with some even developing psychological issues. Frequent overtime disrupts biological rhythms, causes endocrine dysfunction, and creates anxiety about sleep, making it difficult for many to fall asleep even when tired.
Additionally, chronic lack of exercise contributes to health issues. White-collar workers who rely on cars for transportation and lead sedentary lifestyles often lack time for adequate physical activity. Simultaneously, excessive nightlife and social engagements place strain on nerves and the digestive system, further disrupting restful sleep.
Three Strategies to Overcome Insomnia
While suboptimal sleep isn't a disease, prolonged poor sleep quality weakens immunity, causes lethargy, accelerates aging, and severely impairs memory. Fortunately, this distressing condition is treatable and preventable. Experts offer three approaches to help you overcome this struggle:
Strategy One: Establish a Consistent Sleep Routine
Aim to wash up and be in bed by 10 PM. If you consistently fall asleep around 2 or 3 AM, avoid lingering in bed the next morning. Consistently going to bed and waking up early is the only way to gradually restore quality sleep.
Tip 2: Create a conducive sleep environment
Choose your bed and pillow carefully. Experts note that spring mattresses, often favored by office workers, are actually detrimental to sleep. For physical well-being, a wooden plank bed is preferable. If you must use a spring mattress, avoid overly soft options. Additionally, pay attention to pillow height—the ideal scientific height is 6-9 centimeters.Also, avoid placing ticking alarm clocks in the bedroom; digital clocks are more suitable.
Tip Three: Utilize Regulating Dietary Therapies
Pure natural foods are treasures for treating sub-health insomnia. Natural foods like lily bulbs, lotus seeds, red dates, lotus root starch, and mulberries all have calming and soothing effects. Incorporate more of these foods into your daily diet.
If possible, drink a cup of bamboo salt water on an empty stomach each morning. Bamboo salt is no ordinary salt—it's formed by sealing natural deep-sea high-purity salt crystals inside three-year-old green bamboo, sealing both ends with yellow earth or pine resin, and then calcining it nine times at 1000-1500°C until it crystallizes like lava.Through this unique process, bamboo salt fully absorbs the essence from natural materials like deep-sea salt, green bamboo, yellow earth, and pine resin. Its rich trace elements—potassium, chloride, calcium, magnesium, and more—supplement daily human needs, benefiting cellular structure and function while enhancing metabolism. It not only reduces inflammation and kills bacteria but also effectively promotes sleep and balances overall physical condition.