1, vinegar soaked feet
Before going to bed, add a small amount of vinegar to soak your feet in warm water and massage your feet once, which can activate meridians and qi, coordinate nerve excitement, regulate nerves, harmonize meridians and qi, reach Yin and Yang, improve sleep quality and cure sleep disorders such as insomnia and dreaminess.
2. Yoga
(1) plow type
Lie on your back, legs straight and close together, arms open at your sides. Inhale, push your palms to the ground and lift your legs off the ground; Exhale, continue to lift your legs above your head, and leave your hips and lower back off the ground; Put your feet down, touch the ground with your toes and keep breathing naturally.
Let the blood in the body flow back temporarily, which is helpful to discharge impurities deposited in the blood, promote blood circulation throughout the body, nourish the spinal nervous system, relieve backache, improve metabolism and promote sleep.
(2) The shoulders are turned upside down and vertical
Start in a straight line with the plow, straighten your legs up, perpendicular to the ground, leave your back off the ground and fall on your shoulders to keep breathing naturally.
Improve hemoglobin content, replenish vitality of brain and abdominal organs, and let fresh blood nourish head and face.
(3) Close your eyes and adjust your mind.
Sit in a yoga posture, gently close your eyes and focus all your attention on breathing. Relax the cerebral cortex and enter a quiet inner world. Breathe through the abdomen, inhale deeply and exhale slowly.
3. Be fully prepared before going to bed
Adequate preparation before going to bed helps to shorten sleep time and improve sleep quality.
(1) Brush your teeth and wash your face
Washing your face and brushing your teeth before going to bed can reduce electromagnetic radiation, protect your skin and maintain a comfortable and relaxed state, so "washing and sleeping" is absolutely scientific and healthy.
(2) Comb your hair and massage
Combing your hair with your fingers before going to bed can stimulate and massage your scalp, dredge your brain blood, relieve pain and improve your eyesight, promote your brain thinking, improve your memory, reduce hair loss and eliminate brain fatigue; Massage the head, ears, face, shoulders and neck, chest, back and legs, alternately massage Yongquan points on the soles of the feet, and massage the abdomen with folded hands are all helpful to improve the quality of sleep, so mutual massage or self-massage before going to bed is a good way to improve sleep.
(3) Moderate activities
Walking and rubbing feet can promote blood circulation, dredge channels and collaterals, and make people fall asleep faster and more comfortably.
4. Improve the sleeping environment
Adequate oxygen supply
The brain still needs a lot of oxygen during sleep, so it is not advisable to put green plants in the bedroom or sleep hard. It is best to choose a bedroom facing south to ensure that the bedroom has sufficient sunshine and ventilation during the day.
(2) Bedroom cleaning
To ensure the cleanliness of the bedroom and bedding, do not accumulate debris under the bed to avoid mosquito breeding; Wash and dry the bedding frequently. Cheers are soft, warm and fragrant, which helps to keep a relaxed and happy mood during sleep, thus improving the quality of sleep.
(3) Soft light
In the preparation stage before going to bed, dim the lights, give the brain a hint to sleep, and turn off the lights before going to bed. When falling asleep under the light, the sleep is unstable, the shallow sleep period is prolonged, and it is difficult to enter deep sleep.
(4) The bedroom is very quiet
A quiet sleeping environment is one of the important conditions to ensure the quality of sleep. Don't listen to noisy and dynamic music before going to bed, you can listen to light music for hypnosis; Avoid opening bedroom windows to urban areas and streets.
(5) Correct sleeping posture
Correct sleeping posture is also an important way to improve sleep. People's posture changes as much as 10~50 times every night, tossing and turning during sleep can promote sleep and eliminate fatigue. Generally speaking, the right sleeping position with legs flexed is the best, but there are also differences, so it is particularly important to find your most comfortable sleeping position.
5. Food therapy
(1) millet porridge
Millet is slightly cold and has the effect of "strengthening the stomach, harmonizing the spleen and sleeping peacefully". The rich tryptophan in millet can promote the secretion of neurotransmitter serotonin by brain cells, which is a component that can make people feel sleepy. In addition, the high starch content of millet will promote the secretion of insulin and increase the content of tryptophan in the brain.
(2) Longan
Longan is sweet and warm, and has the functions of nourishing blood, calming nerves, nourishing heart and strengthening brain. Drinking longan tea or taking longan white sugar soup during sleep is helpful to improve sleep.
(3) Lotus seeds
Lotus seeds taste astringent and flat, and lotus hearts taste bitter and cold, all of which have the effect of nourishing the heart and calming the nerves. Lotus seeds contain alkaloids, rutin and other ingredients, which can calm the nerves and promote insulin secretion. Drinking boiled water from lotus seeds before going to bed can improve sleep.
(4) Walnut
Walnut is sweet in taste and warm in nature. It is a good tonic and can be used to treat neurasthenia, amnesia, insomnia and dreaminess. Taking japonica rice, walnut kernel and black sesame paste, cooking porridge with slow fire and adding a little sugar can improve the quality of sleep.
In addition, eating more mulberries, sunflower seeds, red dates, honey, milk and so on will help improve the quality of sleep.
6, the harm of long-term insomnia
1, affecting intelligence
Long-term insomnia will make the brain not get enough rest and nutrition supply, which will affect the development of the brain, and the patient's intelligence will decline in the long run.
2. Affect life
Adequate sleep can ensure that the human body gets enough rest. Sleep accounts for about one-third of a person's life. Only by sleeping well can people have better spirit and physical strength to participate in daily labor and various activities.
3, affect energy
Insomnia is closely related to people's energy, and a good sleep can make people energetic. Every part of the human body can rest during sleep.
Maintain the normal metabolism of human body, ensure the supplement of nutrients, and make the whole life system have a normal rest.
4. Affect children's development
Children in the growing period must have good sleep in order to promote healthy growth. Long-term insomnia will directly affect the growth and development of children.
5, decreased immunity
Long-term insomnia will reduce people's immunity and ability to fight various viruses, the most common of which is getting angry. Patients with severe insomnia are more likely to suffer from diseases such as hypertension and heart disease.
6, affect the mood
Long-term insomnia can lead to people's emotional tension, irritability, listlessness, reduced work efficiency, and easy to produce negative emotions. Being in this state for a long time will lead to slight depression and pessimistic negative psychology.