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.
4. 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.
5. 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) Quiet bedroom
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.
6. 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.
7. Relieve insomnia and exercise
1, part I
Hold your hands tightly with your fingers, first turn 60 times clockwise, and then turn 60 times counterclockwise. Pay attention to keep your fingers tight with your forefinger during the whole process.
2. Section II
Change the tenth finger to the index finger, align the left and right fingertips with the fingertips, and the palm is spherical. Then slowly press your fingers down to bring your palms closer. Pay attention to this process slowly, not too hard.
3. Section III
Open one hand and open the fingers of that hand with the other. The specific method is to start from the thumb, hold the dialed hand in the shape of a fist, and put the dialed finger in the fist eye, which will force the whole finger to pass from the finger root to the fingertip completely. Repeat 12 times with one hand, and then change hands.
4. Section IV
Use the above fingering method to similarly dial the meridians. We say that there are ten mysteries and four seams on the finger, and the so-called mystery is the fingertip. Unlike poking a finger, poking a finger requires point-to-point power. That is to say, when dialing the meridians, the fist eye should be changed to the tip of the thumb, and then when dialing the meridians, the fingertips can directly point the meridians.
5. Section V
Hands crossed, palms up, thumbs turned respectively, still 60 times counterclockwise and 60 times clockwise. Then open your hands and hold the other four fingers in turn. Repeat 60 times from the little finger to the index finger.
6. Section VI
End the action and repeat the second paragraph. Press the fingertips of both hands relatively slowly and slowly close to the palm of your hand. Gently repeat the action 60 times.