First, the "fitness method before going to bed"

1, move. Walking before going to bed 10~20 minutes is helpful to sleep, blood circulates to the body surface, and can maintain the skin after sleep.

2. Soak your feet before going to bed. The widely circulated "300 steps after a meal, a pot of soup before going to bed" and "it is better to take tonic to wash your feet before going to bed" all have some truth. The way to soak your feet before going to bed is to soak in hot water of about 45 degrees until it gets cold 10-20 minutes.

3, strong heart method. In order to save precious time before going to bed, pressing Laogong point on the palm of your hand while soaking your feet will play a cardiotonic role. You can press each other 50 times with two thumbs.

4. Press Zusanli point. Press the acupoints on the hand, and then press the acupoints on the leg. Zusanli (Zusanli) is one of the key points of physical fitness. It is located 3 inches below the lateral knee, that is, the front edge of the calf embryo is 4 fingers wide below the lateral knee. Press Zusanli point hard with your fingers and feel numb. Regular pressing can enhance the body's disease resistance and improve health.

5, strong waist and kidney method. Be sure to dry your feet after soaking, so as not to catch cold. To keep warm, you can also wear clean socks. Then you can do fitness before going to bed-twisting your waist. Its advantage is that it can soften the waist and strengthen the kidney. Open your legs, put your hands on your waist, lean forward slightly, slowly twist your waist left and right, and the movement will gradually accelerate, which will make your waist feel hot.

6, massage the small abdomen. Immediately after the activity, lie in bed, face the ceiling, relax and stop thinking. Put your hand in the position of Tian Dan, press and knead it clockwise for 36 times, and then press and knead it counterclockwise for 36 times. Doing so has the functions of invigorating qi, helping digestion and strengthening stomach.

Second, the "bedtime music law"

1. Customize the background sound and listen to music that relaxes or helps you sleep. For example, listening to lullabies, a river, soothing and beautiful songs and birdsong before going to bed will help you fall asleep.

2. Buddhist music. For example: great compassion mantra or chanting music, play music before going to bed until you fall asleep naturally.

3. Taoist music. For example: poems, words, songs, poems and paintings.

Third, the way to create an atmosphere

Sleeping is a normal psychological process, a passive process, not a process that we can completely control independently. Poor sleep will affect your health, so try to create an atmosphere to make your sleep normal.

1, keep a good attitude. A good sleep should be based on a normal and natural state of mind, maintain a good state of mind of optimism and contentment, have a full understanding of social competition and personal gains and losses, and avoid psychological imbalance caused by setbacks.

2, relax the body, is conducive to sleep. Comfortable physical conditions can make you fall asleep quickly. You can choose to take a walk to relax before going to bed, take a bath before going to bed, or soak your feet in hot water. This is all to create a conditioned reflex mechanism that is conducive to falling asleep. Take a hot bath, soak your feet and drink a glass of milk half an hour before going to bed. As long as you persist for a long time, you will establish a "conditioned reflex to sleep."

3, self-suggestion, let the body adapt to sleep. Before going to bed, play some relaxing activities or count sheep. You can also listen to some dull and regular sounds, such as the sound of light rain and light music, which will help you sleep. You can also establish conditioned reflex to induce sleep.

4. Develop good sleep habits. Poor sleep is often influenced by external factors, so don't do something dependent before going to bed, and don't drink alcohol or coffee, which will only make your sleep worse. And it is best to keep the sleeping environment clean and comfortable, without noise and other unfavorable conditions.

If you can do these methods, don't use your brain too much before going to bed, get rid of other thoughts after going to bed, and pay attention to the quiet environment in the bedroom, so you can prevent bad sleep and be energetic the next day.

Fourth, methods to improve sleep quality.

Rule 1: Sleep Time

Sleep in four seasons, spring and summer should be "late to bed and early to rise", autumn should be "early to bed and early to rise" and winter should be "early to bed and early to rise". It is better to get up before sunrise, not too late. Normal people usually sleep about 8 hours a day, and those who are weak and sick should increase their sleep time appropriately.

Rule 2: Sleep direction

Sleep with your head facing north and your feet facing south. The human body is influenced by the earth's magnetic field anytime and anywhere, and the brain is also disturbed by the magnetic field when sleeping. When people sleep, they take the posture of head north and feet south, so that the magnetic field lines can pass through the human body smoothly and minimize the interference of the earth's magnetic field.

Rule 3: Sleeping posture

Sleeping like a bow is effective, and lying on your side is light. Studies have shown that "sleeping like a bow" can just reduce the force of the center of the earth on the human body. Because the heart of the human body is mostly on the left side of the body, lying to the right side can reduce the pressure on the heart, and at the same time avoid putting your hands near the heart to avoid waking up from nightmares.

Rule 4: Sleep time.

People who are "night owls" or "go to bed early and get up late" should find their own biological clocks to improve the efficiency of sleep and rest. According to the theory of traditional Chinese medicine, the maximum temperature difference is at noon (at night 1 1 to morning 1) and at noon (at day 1 1 3), so the human body needs proper rest during this period.

Rule 5: Sleep environment

Try to avoid placing too many electrical appliances in the bedroom to ensure that the human brain will not be disturbed too much when resting. In addition, don't wear "watches", "teeth" and mobile phones to sleep, otherwise it will affect your health.

Five, diet conditioning method

Dietary methods to recuperate insomnia:

1, insomnia is now a problem for many office workers. Many insomnia is caused by stress, long-term mental burden, excessive anxiety, long-term work and rest and other factors. Although these are our common insomnia factors, if the trace element copper in our body is unbalanced, it will also be an important cause of insomnia. People with poor sleep have low levels of copper and iron, but high levels of lead.

2. There are many ways to regulate insomnia. People who often suffer from insomnia usually eat more foods containing copper, so which foods are rich in copper? Foods rich in copper are: squid, clam, snail, squid, crab, shrimp, eel, mutton, liver, corn, mushrooms and so on. People who usually suffer from insomnia can eat more of these foods.

3. Calcium and magnesium in food are also important for people with insomnia. The combination of calcium and magnesium can be a natural sedative and relaxant. If you drink two glasses of milk every day, your calcium intake will not be lacking. Those who don't like milk can eat more small fish with bones, beans and green leafy vegetables. When supplementing calcium, you can eat some vitamin D properly, which will help the absorption of calcium. In the case of magnesium, bananas and nuts can be ingested in food, and chocolate is also suitable.

Six, food sleep aid method

Foods that help you sleep:

1. Millet: Among all grains, millet contains the most tryptophan. In addition, millet contains a lot of starch, which makes people feel full after eating, which can promote insulin secretion and increase the amount of tryptophan entering the brain.

2. Walnut: It has been clinically proved that walnut can improve sleep quality, so it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific way to eat it is to mix it with black sesame seeds, mash it into paste, and take it 15g before going to bed. The effect is very obvious.

3, sunflower seeds: sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibitory ability of brain cells, and play a calming role. Eating sunflower seeds after meals can also promote the secretion of digestive juice, which is beneficial to digestion and sleep.

4, milk: warm milk contains some tryptamine (an amino acid with sedative effect) and calcium, which is conducive to the brain to make full use of tryptamine.

5, jujube: jujube is sweet and helps sleep.

6. Spinach: a veritable "king of vegetables", because its nutritional value is equivalent to the sum of eggs, carrots, tomatoes and other foods. The red roots of spinach also contain vitamin K which is lacking in common fruits and vegetables. Calm down: Folic acid in spinach can maintain the stability of brain serotonin, promote nerve health and keep you calm.

Seven, to prevent insomnia.

1, avoid high mental stress and keep a good attitude.

Try not to stay up late.

Try to keep your life regular.

4. Exercise properly to prevent insomnia.

5, the diet should be reasonable. On the basis of ensuring three meals a day, eat less meals and avoid eating big fish, big meat and spicy food.

6, soaking feet at night is good for sleep. Soak your feet in warm water 10 minutes every night, and massage your feet with your hands to promote blood circulation and sleep.

7. Avoid overexcitation or overthinking before going to bed. If you don't watch too intense movies, TV and novels before going to bed and don't think too sad things, it will help you fall asleep.

Eight, food tips to help sleep

(1) vinegar hypnosis. Some people are too tired to sleep at night after a long journey, so they can take it slowly with a spoonful of vinegar mixed with warm water. Meditate and close your eyes after drinking, and you will soon fall asleep.

(2) sugar water hypnosis. If it is difficult to sleep because of irritability and anger, you can drink a cup of sugar water. Because sugar water can be converted into a large amount of serotonin in the body, this substance enters the brain, which can inhibit the cerebral cortex and make it easy to fall asleep.

(3) Milk hypnosis. Tryptophan in milk is one of the eight essential amino acids in human body, which not only inhibits brain excitement, but also makes people feel tired. It is one of the indispensable amino acids in human body, and the content in a glass of milk is enough to make people fall asleep, which can make people fall asleep quickly.

(4) fruit hypnosis. People with excessive fatigue and insomnia can resist muscle fatigue by eating fruits such as apples and bananas before going to bed; If you put oranges and other fruits on the pillow, their fragrance can also promote sleep.

(5) bread hypnosis. When you have insomnia, eating a little bread can calm you down and help you fall asleep.

(6) Xiaomi hypnosis. Millet is rich in nutrition, and the tryptophan content in millet is the highest in cereals. Traditional Chinese medicine believes that it has the effect of strengthening the spleen and sleeping in the stomach. How to eat: Take a proper amount of millet, add water to cook porridge, and eat it at dinner or before going to bed to achieve the effect of sleeping.

(7) Hypnosis of fresh lotus root. Lotus root is rich in carbohydrates, calcium, phosphorus, iron and vitamins, and has the functions of clearing away heat, nourishing blood and removing annoyance. Can be used for treating insomnia caused by blood deficiency. How to eat: Take fresh lotus root and simmer it on low fire. After slicing, add a proper amount of honey, which can be eaten at will and has the effect of calming the nerves and helping sleep.

(8) Sunflower seed hypnosis. Sunflower seeds are rich in protein, sugar, vitamins, amino acids and unsaturated fatty acids, and have the functions of calming the liver, nourishing blood, lowering blood pressure and cholesterol. Eating a handful of sunflower seeds every night has a good sleep effect.

(9) Lotus seed hypnosis. Lotus seeds are fragrant and delicious, and have the effects of nourishing the heart and spleen, nourishing blood and calming the nerves. Biologists have confirmed through experiments that lotus seeds contain lotus alkaloids, aromatic glycosides and other sedative components; After eating, it can promote the pancreas to secrete insulin, and then increase the supply of 5- hydroxytryptamine, so it can make people fall asleep. Taking sugar-boiled lotus seeds before going to bed every night will have a good sleep-helping effect.

(10) jujube hypnosis. Jujube is sweet and contains sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus and iron. It has the effects of invigorating the spleen and calming the nerves. Use jujube 30 ~ 60g every night, and add some water to boil it, which will help you sleep.

(1 1) Drinks to promote sleep. Onion 100g sliced, soaked in 600mL of soju, and taken out after 1 week. With onion wine 10ml, milk about 90ml, egg 1, apple half juice. After blending, drink it 30 minutes before going to bed.

(12) Lettuce hypnosis. There is a milky white slurry in lettuce, which has the effect of calming the nerves and is non-toxic. It is most suitable for neurasthenia and insomnia. When in use, sliced lettuce with skin, cooked and eaten in soup, especially before going to bed, is more effective in helping sleep.

(13) Sleep in tea. Sleeping tea can help you sleep.

(14) Huang Jinmu jujube. Organic Huang Jinmu Jujube and Yellow Jin Mu Jujube have unique "natural sleep-aiding factors", which can effectively promote and improve sleep, so that you can get sustained deep sleep. They are high-quality nutrients that contribute to healthy sleep. Because the growth conditions are harsh and the yield is scarce, it is especially precious.