1, sake hot spring
Take a sake bath about 2 hours before going to bed. Alcohol is rich in amino acids, has a good whitening and moisturizing effect, can better coordinate sympathetic and parasympathetic nerves in human body, and improve people's sleep quality.
2, a cup of warm water before going to bed
Drinking a cup of warm water slowly before going to bed 1 hour is helpful to balance the secretion of estrogen in the body and improve the quality of sleep. And drinking a cup of warm water before going to bed can ensure that the body will not wake up because of lack of water and thirst during a long night's sleep, which will affect sleep.
3. Beat the gallbladder meridian
About half an hour before going to bed, hold empty fists in both hands and pat slowly from the midpoint of hips along the outside of thighs to the outside of knees. Therefore, beating the gallbladder meridian can make it unobstructed, which helps the blood circulation in the body to be smooth, thus improving the quality of sleep. In addition, beating the gallbladder meridian also has the functions of burning fat, metabolism and detoxification, which is helpful for slimming and detoxification.
4. Press the Xiang Ying point.
About 5 minutes before going to bed, repeatedly press the Xiang Ying points on both sides of the nose, so as to feel swollen when pressing. Pressing Xiang Ying point can directly stimulate the respiratory system and prevent poor breathing from affecting sleep quality.
Step 5 turn off the phone
Nowadays, people want to regulate the whole body's qi and blood through sleep to achieve the effect of health preservation, so the biggest enemy is the mobile phone. Keeping a simple sleeping environment is very important for the preservation of sleep. Any external interference will affect people's sleep. And even if the phone is mute, it will still interfere with people's brain waves and affect the quality of sleep.
6. Stretching 10 min
It's also important to sleep for health, just don't get up immediately after waking up. First lie in bed and do 10 minutes of stretching exercise, slowly wake up the cells of the whole body, activate the blood circulation of the whole body, and arrange a beautiful day in the brain.
7. The benefits of taking a nap
1. Lower blood pressure. A recent study by researchers at Allegheny College in the United States found that if people's blood pressure rises due to work stress, they might as well take a nap, which will help lower their blood pressure.
2. Protect your heart. A study in Greece shows that taking a 30-minute nap at least three times a week can reduce the risk of sudden cardiac death by 37%; Another data proves that the incidence of coronary heart disease in countries and regions with lunch break habits is much lower than that in countries that do not take a nap. Researchers believe that this may be because lunch break can relieve the cardiovascular system and reduce the tension of the human body.
3. Enhance memory. American researchers have found that taking a nap can greatly improve people's energy and alertness; Research from the University of Dü sseldorf in Germany shows that taking a nap can not only eliminate fatigue, but also enhance memory.
4. Improve immunity. Sleep experts at the German Institute of Psychiatry found that noon 1 is the obvious sleep peak during the day. A short sleep at this time can effectively stimulate lymphocytes in the body and enhance the activity of immune cells.
5. Cheer up and drive away depression. Psychologists at Harvard University have found that taking a nap in the afternoon can improve mood, reduce tension and relieve stress. A study by Stanford University School of Medicine found that taking a nap every day can also effectively drive away depression.