Insomnia the day before work? Here is a guide to curing post-holiday syndrome

Today is Sunday, and it is also the first day back to work after the holiday. Many people said that the holiday time is fleeting, and they really don’t want to go to work and want to take a leave... #last night insomnia# was on the hot search early in the morning!

So, how are you doing on the first day of work in the Year of the Dragon? Do you also feel these discomforts?

☑Insomnia, drowsiness, general weakness

☑Anxiety, irritability

☑Loss of appetite, indigestion

If you feel this way after going back to work after the holidays, don't doubt it, this is typical post-holiday syndrome. Post-holiday syndrome is a series of uncomfortable symptoms caused by the difficulty of physical and mental adaptation when suddenly returning to work or study after the holiday.

However, there is no need to be too afraid. This Spring Festival "meditation to focus your mind" can help everyone say goodbye to post-holiday syndrome as soon as possible and adjust your body to the best condition.

Stop staying up late and restore your biological clock

Many people will stay up late to watch TV series, play games, and play mahjong during the holidays... After a few days, the normal biological clock will be disrupted, and sleep will become disordered. They will not be able to fall asleep at night and cannot wake up during the day.

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How to deal with it

① Stop staying up late, socializing, etc., gradually adjust your work and rest schedule, get up and go to bed earlier, help adjust your biological clock, so that you can more easily adapt to the work and rest schedule on weekdays.

②Do moderate physical exercise during the day, such as walking, jogging or yoga, etc. You can do some relaxing activities before going to bed, such as deep breathing, meditation, warm bath or listening to relaxing music.

③ Create a comfortable sleeping environment and make sure the bedroom is quiet, cool, dark and comfortable. Use comfortable mattresses, pillows and quilts, and keep the bed clean and dry. ④ Limit activities in bed and try to make the bed a place only for sleeping and resting. Avoid working, watching TV or using electronic devices in bed.

Adjust your mindset and stay optimistic

Don't overload your work

The holiday has just ended, and many people are still immersed in the state of relaxation at home. They are unable to adapt to the pace of work for a while, and even experience emotions such as anxiety, depression, irritability, and even have a fear of going to work.

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How to deal with it

1. It is not advisable to overload work in the short period after the holiday. It is recommended to gradually increase the workload, arrange tasks reasonably, and enter the working state step by step.

2. Adjust your mindset and gradually transition from a relaxing holiday mode to a work mode. Take a deep breath to relax, and try to imagine positive things, such as being successful at work and getting along well with your colleagues. This will help boost your confidence and reduce anxiety.

3. Maintain a positive attitude and use calendars, reminder tools, etc. to help you manage time and tasks effectively. Constantly give yourself psychological hints, emphasizing positive and optimistic messages, such as "I am ready to face work challenges" or "I can overcome post-holiday syndrome."

4. Engage in some relaxing activities, such as meditation, yoga, etc. At the same time, communicate with family and friends, share your feelings, and relieve negative emotions. If emotional problems persist and cannot be relieved on their own, you can consider seeking help from psychological counseling or professional therapists. They can provide more specific advice and support.

Eat regularly to reduce gastrointestinal irritation

During the Spring Festival, it is an important time to reunite with family and enjoy delicious food. Therefore, it is difficult to avoid some bad eating habits during the holiday, such as eating greasy food, overeating, drinking, etc. These may cause the stomach to be overloaded after the festival, causing problems such as indigestion, bloating and diarrhea.

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How to deal with it

① Increase the intake of fresh fruits and vegetables, and avoid excessive intake of spicy, greasy, fried and other irritating foods.

② Eat regularly, reduce gastrointestinal irritation, adjust your diet, try to eat light and easily digestible food, a combination of coarse and fine grains, and an appropriate intake of dietary fiber to help promote intestinal motility and improve constipation.

③ Avoid being too hungry or too full, avoid eating before going to bed, and avoid overeating.

④ Drinking more water, staying hydrated, exercising appropriately, and maintaining a happy mood will help promote gastrointestinal health.

In short, post-holiday syndrome is a common phenomenon. Through a reasonable diet and work and rest schedule, as well as proper exercise, relaxation and rest, most people can gradually adapt and return to normal work and life. If the symptoms persist or affect your normal life, it is recommended to seek medical help in time.

This article is a work of Science Popularization China-Starry Sky Project

Produced by: Science Popularization Department of China Association for Science and Technology

Producer｜China Science and Technology Press Co., Ltd., Beijing Zhongke Xinghe Culture Media Co., Ltd.

Author: Li Tian, ​​Chief Physician, Fifth Affiliated Hospital of Guangzhou Medical University

Reviewer: Tang Qin, Director and Researcher of the Science Popularization Department of the Chinese Medical Association