The more you work, the more tired you are, and the more you lie down, the more exhausted you are? How can people in the workplace break the sleep debt?

In recent years, topics such as the "996" work system and "involution" in the workplace have frequently sparked heated discussions. Along with this, sleep problems have become increasingly prominent among people in the workplace. Insomnia, staying up late, and poor sleep quality have become the norm for many workers. Lack of sleep has further aggravated workplace pressure, forming a vicious circle. How can we break this dilemma and find a balance between "lying down" and "involution", which has become a topic that every person in the workplace must face?

1. Sleep dilemma: the invisible killer of people in the workplace

"I'm tired but can't fall asleep," "I wake up in the middle of the night with work on my mind," "I sleep for 8 hours but still feel exhausted"... Do you feel the same way as described above? Zeng Xianxiang, director and chief physician of the Sleep Disorder and Neurosis Department of the Second People's Hospital of Hunan Province (Provincial Brain Hospital) , reminds us that workplace pressure is quietly eroding our sleep.

According to a survey by the World Health Organization, the incidence of insomnia among Chinese adults is as high as 38.2%. Long-term lack of sleep can not only lead to mental fatigue and memory loss, but also may cause a series of health problems, such as cardiovascular disease, diabetes and even depression.

2. Sleep Neglect under the "Lie Flat" Mentality

In recent years, the term "lying flat" has become popular on the Internet, and many people use it to express their resistance to excessive competition. However, people in the workplace who are "lying flat" are prone to neglecting sleep. They think that since they have chosen to "lie flat", they should do whatever they want, sleep when they want, and stay up late when they want. But this irregular work and rest makes the body more tired.

Zeng Xianxiang said that "lying flat" does not mean letting things go, but finding a healthier and more sustainable lifestyle. Ignoring sleep will only make "lying flat" a form of self-consumption. The real "lying flat" should be to learn to balance work and life and give yourself enough rest time.

3. Sleep deprivation under the “involutionary” culture

In contrast to "lying flat", "involution" is a cultural phenomenon of excessive competition and constant self-pressure. In the workplace, many people have to work overtime and even sacrifice sleep time in order to stand out in the fierce competition in order not to be eliminated.

Studies have shown that long-term lack of sleep can significantly reduce work efficiency. The next day after staying up late, people's reaction speed, judgment and creativity will be greatly reduced. Instead of using sleep time to exchange work progress, it is better to improve work efficiency and leave yourself enough rest time.

4. Say goodbye to "sleep debt" and start from the heart

In the face of sleep problems caused by workplace stress, we need to actively seek solutions. Zeng Xianxiang puts forward the following suggestions, starting with psychological adjustment and stress management, to gradually improve sleep quality:

(1) Proper time planning : Learning how to manage time and arrange work tasks properly is the first step to improving sleep. Learning how to manage time can effectively shorten working hours and leave more space for sleep.

(2) Establish healthy sleeping habits : Maintaining a regular schedule, avoiding overeating at dinner, reducing caffeine and alcohol intake, and exercising moderately will all help improve sleep quality.

(3) Learn to relax and reduce stress : Workplace stress is one of the important factors leading to insomnia. Learning to relax the body and mind through meditation, yoga, deep breathing, etc. can help people in the workplace fall asleep better.

(4) Adjust your mindset and face it positively : Whether you are "lying flat" or "involution", you should maintain a peaceful mindset. When you are "involution", do not put too much pressure on yourself and learn to allocate your working time and energy reasonably; when you are "lying flat", do not give up completely, but on the basis of accepting the current situation, find new life goals and fun and reduce anxiety.

(5) Seek professional help : Long-term sleep disorders may be a sign of psychological or physiological problems.

Hunan Medical Chat Special Author: Yu Junjun, Department of Sleep Disorders and Neurosis, Hunan Second People's Hospital (Provincial Brain Hospital)

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(Edited by YT)