1, the habit of regulating sleep before going to bed
First, exercise before going to bed and show off your body.
You can do some simple exercises in bed before going to bed to relax your body, which is also good for your physical and mental health!
First, lie on the bed, lift your legs and massage from top to bottom. Don't put your legs up, or lie on the wall in an L shape. This action can help to slim down the calf fat.
Then lie flat with your legs suspended in the air at 90 degrees, 45 degrees and 30 degrees respectively, and stay at each angle for about 30 seconds to 1 minute, or the limit you can insist on. This action can shape the muscles of the thigh.
You can also lie prone on the bed, with your legs clamped on your chest, your chest attached to the root of your thigh, your hands stretched out beside your ears, and your elbows above your palms attached to the bed. This action can help to eliminate stool.
Second, comb your hair before going to bed.
As we know, the head concentrates on several important big acupuncture points in the human body, which can play a massage role through the stimulation in the process of combing.
First, comb your hair with a comb, starting from your forehead and combing from top to bottom, with moderate intensity.
Then gently massage the scalp with your fingers, comb your fingers from the ear roots, neck hair roots and forehead hair roots to the top of your head, and then rub your head. Repeat this for more than 30 times until you feel numb.
This action can help dredge the blood in the brain and make the brain get enough oxygen. Thereby achieving the effects of improving memory, protecting hair roots, consolidating hair follicles and eliminating brain fatigue.
Third, soak your feet with hot water to promote qi and blood circulation.
The foot is the farthest part from the human heart, so it is not easy to get oxygen and blood. In addition, it is winter, and it is easier to be stimulated by cold to blood vessels, which leads to vasoconstriction and difficulty in blood supply.
However, the foot is another concentrated area of human acupuncture points. If the blood supply is insufficient, it will affect the normal operation of many parts such as liver and kidney. Therefore, soaking feet with warm blisters before going to bed is conducive to promoting blood circulation and accelerating metabolism.
In particular, Chinese herbal medicines can be added to the water for soaking feet, because there are many channels on the feet, which can absorb the pharmaceutical ingredients in the water well.
If you want to relieve the cold pain in your waist and legs by soaking your feet, you can add Angelica sinensis and Chuanxiong; If you want to relieve dizziness, you can add Chrysanthemum and Prunella vulgaris. If you want to get rid of dryness and athlete's foot, add wormwood and the like.
These are some good habits that Bian Xiao introduced to you about men before going to bed, which are very helpful for sleeping. But many people still suffer from insomnia, so how can we recuperate insomnia? Come and find out!
2. How to recuperate from poor sleep?
Stick to a regular schedule.
Presumably, we all know that at different times of the night, different parts of the human body will have a major rest and adjustment through sleep. So you'd better fall asleep before 1 1 at night.
It is not advisable to get up late in the morning, especially a lazy bed that doesn't sleep, which will actually make people more tired. You can take a nap at noon, but the time is best controlled at around 1 hour, and it is best not to sleep after 3 pm.
Regular work and rest is not only beneficial to sleep, but also can improve your attention and work efficiency. Even for busy professionals, it is not impossible to stick to a regular schedule, but whether you are willing or not.
Develop good eating habits
Eating habits also affect sleep? There is no doubt about it. First of all, eating breakfast, lunch and dinner regularly is good for people's health. Secondly, dinner has a great influence on sleep.
Don't eat too late or too much for dinner, which will burden your stomach and affect your sleep. Drink less water before going to bed, or you will go to the toilet frequently.
Don't eat more caffeine, nicotine and other foods on weekdays. Eat more red dates, millet and milk. In addition, magnesium, calcium, vitamin B complex and so on. Can be supplemented appropriately according to the doctor's advice.
Proper exercise contributes to sleep.
Exercise helps to keep healthy and fit. Taking some time out every day, preferably around 4 or 5 pm, will help you sleep at night. At the same time, it also helps to relieve fatigue and improve excitement.
1 hour Relax before going to bed
Is brain activity still intense until bedtime? That will make you want to stop, sleep more and more, and dream easily.
So before going to bed 1 hour, try to put aside your complicated thoughts and relax your brain. It is best to soak your feet in hot water or take a bath, which will make you relax and sleep better.
Good environment, good sleep.
If possible, take care of your bed, a comfortable bed and a comfortable sleep. Isn't this the best place at home?
There is no harm in cleaning the bedroom. One day lying in bed and smelling the smell was really "beautiful". When sleeping, the light is preferably weak, and it is best to be dark at night. If you are used to sleeping with the lights on, that's another matter. While maintaining a quiet environment.
Sleeping beauty sleeps well.
Sleeping position is also important? Don't ask, it's obvious. Sleeping posture can be flat or right. The left side is easy to compress the heart, please try to avoid it.
And bad sleeping posture, such as the habit of tying your hands to your chest and pressing your hands under your body, can easily make people dream or oppress blood vessels. Please also pay attention.
Summary: Through the above small series, have you learned some common sense of health care before and after sleep introduced to men? Be sure to get into the good habit of soaking your feet, combing your hair and exercising before going to bed. Once you have insomnia, you should recuperate. It is very important to have a good environment, develop good eating habits and adhere to regular work and rest time!
3. Habits that lead to poor sleep quality
(1) A night owl becomes an early bird.
Pay special attention to maintaining sleep time, especially on weekends, and the body needs regular work and rest. If the sleep time is irregular, sometimes 1 1 pm and sometimes 1 pm, the brain may not be able to take a nap on weekdays.
(2) Reading and sleeping
Many people have the habit of reading books before going to bed. The problem is that your body may have formed a habit and you can't sleep without reading a few chapters. Stop reading, lie on the comfortable sofa or stand in front of the window for a while. You can only sleep in bed or in the same room.
(3) surfing the Internet all night
The brightness of the computer screen will stimulate the brain. Besides, you can't stop thinking about what you want to do online, even after logging off your computer. Don't stay up late surfing the internet, turn off the computer. Give yourself time to relax and stay away from all electronic products.
(4) Reluctant to buy a good bed
The price of a good mattress is between $500 and more than $3,000, no matter where it is. This money is well spent. Bringing a high-end mattress home will make you sleep more comfortably. Quality bedding and pillows are the same. If you like lying on your back or prone, choose a soft pillow. If you are used to sleeping on your side, buy a strong pillow.
(5) Put a luminous alarm clock at the bedside.
The weak light of the alarm clock may distract your attention and affect your sleep. Try to sleep in a dark room. Cover the front of the luminous alarm clock with a book, or consider changing to a small travel clock. Your mobile phone alarm clock has the same effect.
(6) Counting sheep
It's no use staying in bed if you can't sleep. If you still try to fall asleep after more than 30 minutes, the National Sleep Foundation suggests you do something you usually do, such as reading or watching TV. Jobs that don't require any technical content will dull your brain. Before you realize that your brain is slow, you are too tired to climb into bed.
(7) Exercise late at night
Training during the day will excite you for hours. This is why I don't want to exercise within three hours before going to bed. Intense physical activity will raise your body temperature and increase your energy-all these will affect your dreams.
(8) Irregular work and rest
Our biological clock is actually fixed. If we go to bed early and sometimes go to bed late, it will be difficult to sleep well. It is recommended to get up at a fixed time.