Brush your teeth-preventing heart disease
Brushing your teeth before going to bed is more important than brushing your teeth in the morning. It can not only remove oral deposits, but also help protect teeth and sleep peacefully. Most importantly, cleaning the toothbrush before going to bed can prevent heart disease.
Need to remind everyone that it is best to brush your teeth up and down, and never brush them horizontally, otherwise it will hurt your teeth and lead to tooth loss.
Drinking warm water-reducing myocardial infarction
When sleeping at night, the blood flow slows down, and if the blood viscosity increases, it is easy to form thrombotic diseases. Drinking proper amount of warm water can dilute blood and prevent thrombosis. About 350~500ml, which can be adjusted according to personal conditions and does not affect sleep.
Prevention of foot-soaking stroke
There is a folk saying that "it is better to eat ginseng than to soak your feet in hot water". Soaking feet with hot water before going to bed can dilate peripheral blood vessels of legs and feet, increase blood flow of feet skin, promote blood circulation, and play a role in preventing stroke.
At night 19~2 1, soak your feet with water at about 40℃. When soaking feet, it is best to let the water reach the calf, at least over the ankle. Soak your feet for as long as possible, until the instep is red and your body sweats slightly.
Comb your hair often-delay brain aging
Comb your hair with your fingers before going to bed, which is beneficial to smooth blood vessels, enhance the nutritional supply of brain cells and delay brain aging. Relax nerves, eliminate brain fatigue and help sleep. Chinese medicine believes that combing your hair by hand can dredge the yang meridian on your head and has a good nourishing effect. Long-term persistence can improve anyone with neurasthenia.
Use a wooden comb before going to bed, and comb it down from the forehead to the back of the head for about five minutes, which can directly reach the yang and dredge the qi and blood.
Push the abdomen-drive away constipation
Pushing abdomen before going to bed is a simple way of abdominal massage, which plays a great role in preventing and treating stomach diseases, improving blood circulation, dredging meridians, soothing the liver and regulating qi. In addition, this technology is also suitable for constipation patients to relieve constipation symptoms. It is also appropriate to reduce abdominal and lower body fat.
Press your hands on your abdomen, with your palms facing your navel and your navel as the center, then massage your abdomen clockwise and counterclockwise for 3-5 minutes each time. In the process of pushing, attention should be moderate, and at the same time feel whether there is any abnormality in the abdomen.
Kneading feet-strengthening waist and kidney
Regular foot massage can regulate kidney meridian, tonify kidney qi, strengthen kidney and waist, promote smooth blood circulation in feet, improve local nutrition, make whole body qi and blood smooth, thus relieving limb fatigue and achieving the purposes of anti-aging and prolonging life. Massage the soles of your feet with your thumb before going to bed every day, and massage clockwise 100 times.
Back rubs-promoting blood circulation
Relax before going to bed and beat your back hard to stimulate back tissues and acupoints, and promote local and even systemic blood circulation.
It is advisable to play 10~20 minutes each time. Especially watching TV and reading books for a long time, it is easy to have backache and muscle tension. Back rubs are good for relaxing muscles, relieving fatigue, calming the mood, and then promoting sleep.
Pat the calf-to prevent leg cramps
No calcium cramps? Try patting the calf before going to bed! Beating the calf before going to bed can relax and warm the muscles, which can not only prevent cramps, but also promote sleep.
Lift the calf, rub it with your hands, and pat it from both sides from knee to ankle. Pat each leg for a few minutes until it gets warm.
Kick-kick-eliminate fatigue
The elderly are weak in qi and blood, and it is difficult for yang to match yin at night, so they often suffer from insomnia. There are six meridians in the foot. Kicking can stimulate the blood circulation of these meridians, contribute to the combination of yin and yang, and promote sleep. In addition, kicking can improve the blood circulation of the whole body, stretch the muscles and ligaments of the legs and knees, eliminate foot fatigue and make the whole body relaxed and comfortable.
Lie flat on the bed before going to bed, hold the back of your head with both hands, kick for 3 minutes at a time from slow to urgent, then change the other leg and repeat it 8 times.
Take a deep breath-promote sleep
Relax, sit, stand or walk, and feel the ups and downs of your abdomen. Long-term persistence is helpful to increase ventilation, relieve symptoms such as dyspnea, enhance visceral function and lose weight. Sitting quietly before going to bed with 5 minutes of abdominal breathing can help you fall asleep.