1. Moderate aerobic exercise

Proper exercise refers to exercise that makes you feel happy but not tired after exercise. Do 30 minutes of aerobic exercise 6 hours before going to bed. Be careful not to exercise before going to bed. It is best to walk for 30 minutes, then walk home slowly, and then soak your feet with hot water, which can help you sleep. People with poor physique are suitable for moderate exercise, such as Tai Chi, Qigong and walking. People with good physique can do aerobic exercise with a small amount of exercise such as jogging and slow cycling to increase their vitality.

2. Hot foot bath before going to bed

Soaking feet with hot water before going to bed can promote the vasodilation of feet and accelerate blood circulation. There are many acupoints in the foot, and the stimulation of hot water can play a very good health care role, especially for people with insomnia and varicose veins in the foot.

It is recommended to soak your feet 15-30 minutes before going to bed, and the water temperature is 30-40. If possible, take a hot bath 30 minutes before going to bed every night.

Foot bath therapy: decoct Magnetite, Chrysanthemum morifolium, Scutellariae Radix and Caulis Polygoni Multiflori in water twice, remove residues to get juice, pour into the bathtub, and soak your feet while it is hot 15-30 minutes, once a night.

3. Massage Yongquan point.

When you can't sleep in bed, you can massage Yongquan point by yourself: put the toe of one foot on the big toe of the other foot and rub it back and forth until the toe is hot, and then change the other foot. Or, your brain will pay attention to your feet. After a long time, people will be tired, and they will want to fall asleep when they are sleepy. If it persists for a long time, it can also play a health care role.

Comb your hair and relax your nerves.

Combing your hair before going to bed is beneficial to smooth blood circulation, enhance the nutritional supply of brain cells and delay brain aging. Combing hair before going to bed can improve sleep and improve sleep quality. After a hard day's work, combing your hair can relax your nerves, relieve fatigue and give your brain a good rest.

Try to comb your hair with horn comb, jade comb and wooden comb, and don't have too sharp and dense teeth; The carding strength should be moderate, neither too light nor too heavy; Carding speed, neither too fast nor too slow. Every time you comb, the speed, strength and care should be moderate. Comb completely, preferably three times a day in the morning, noon and evening, each time 10 minute.