1, massage acupoints to relieve insomnia
Must people sleep eight hours a day? According to a survey conducted by the American Anti-Cancer Association, people who sleep for 7-8 hours every night have the longest life expectancy. People who sleep less than 4 hours a night, 80% are short-lived. However, Guo Xiheng, director of the Sleep and Respiratory Diseases Diagnosis and Treatment Center of Chaoyang Hospital in Beijing, also pointed out that the best sleep time of different age groups is different, so you should sleep scientifically according to your age.
Sleep is so important, what should I do if I have insomnia? The following are six acupoints to relieve insomnia:
According to the theory of traditional Chinese medicine, "sleeping and eating are important tasks of health preservation". Good sleep can replenish the body's energy, restore energy, relieve fatigue, and have the effect of "nourishing yin and nourishing yuan"
Pay attention to shade in winter, go to bed early and get up late to ensure the quality of sleep, which can make the effect of "making up for winter" twice the result with half the effort. Experts suggest taking a rest at noon every day (2 1: 00 ~ 23: 00) and trying to fall asleep at noon (23:00 ~ 0: 00 the next day).
Tang Yin pt.
This point is in the middle of the eyebrows. Press Tang Yin point with your thumb for 2~3 minutes.
Zusanli point
The acupoints are located at the lateral lower four fingers of the knee and the outer edge of the tibia. Press the Zusanli point of the left and right legs with both thumbs for 3~5 minutes.
Sanyinjiao point
Sanyinjiao point is located on the inner side of the calf, at the four horizontal fingers of the medial malleolus tip. Press the Sanyinjiao points on both sides with two thumbs for 3 minutes each.
Yongquan point
This acupoint is located in the first third of the line between the second and third toe stitches and the heel at the depression of the forefoot. Massage Yongquan point on both feet with both hands 100 times.
Baihui point
It is located at the intersection of the center line of the head and the connecting line of the two ear tips. Point Baihui point with the tip of your right thumb, and immediately switch to thumb belly rotation and rubbing after local numbness. Repeat this alternately for about 30 seconds, then press and rotate evenly around Baihui point with your palm for about 30 seconds.
Shenmen point
The ulnar end of wrist and carpometacarpal transverse stripes and the radial depression of flexor carpi ulnaris tendon.
Acupoint massage is only an auxiliary means. If you want to sleep well all winter, you need targeted treatment to achieve satisfactory results.
2. Measures to relieve insomnia
First, keep exercising for 30 minutes every day.
Exercise can not only exercise our body functions, but also stimulate our brain to produce a relaxing and pleasant neurotransmitter. Therefore, exercising for more than 30 minutes every day and keeping the heart rate above 120 will not only help our physical health, but also help our mental health.
Everyone has different physiological and psychological characteristics, so there is no standard for the length of sleep. If you feel that your sleep is a little bad, here are some suggestions for you.
Second, work and rest on time.
Sleep is closely related to the rhythm of the biological clock, and other arrangements in our daily life will also affect the biological clock, so eating and sleeping on time as much as possible is very helpful to improve the quality of sleep. If you don't eat on time for a day, it may not affect your sleep, but always eating supper near midnight will definitely not have a good sleep quality. In addition, we should get more sunshine, especially in the morning, which is also related to normal daily life and diet, that is, the "morning alarm clock" for calibrating the physiological clock.
Third, take a bath one hour before going to bed to keep the bedroom cool and ventilated.
People's body temperature is lower when they fall asleep than during the day, and it drops to the lowest point of the day before getting up. So wake yourself up and take a hot bath; To let yourself fall asleep, take a bath one hour before going to bed, and then let your body temperature slowly drop to the temperature of falling asleep and fall asleep. At the same time, keep the room ventilated and cool.
Finding the "source of anxiety" and then solving this source problem is fundamental. If something really makes you anxious, you can say to yourself, "Then I'll spend an hour thinking about it." Then go to your desk or workshop and concentrate on solving this problem for an hour. After an hour, go back to your room to sleep. It's much better than holding something in your heart and worrying about not being able to sleep at the same time.
Fourth, create an atmosphere suitable for sleep.
Because work pressure is an important cause of insomnia, it is best not to put things related to work beside the bed or in the bedroom. If you think it is necessary, proper music relaxation is also helpful. As long as it is not a "source of anxiety" or "source of stress", you can also read books or watch TV.
Fifth, find the "source of anxiety".
Sixth, you can sleep well if you sleep less.
In terms of sleep quality, the proportion of deep sleep is more important than time. If you can't sleep well, even if you sleep for 8 hours, it's no better than sleeping for 6 hours. When you wake up, your mind is clearer.
Physicians explained that trying to artificially extend sleep time usually only leads to a decrease in the proportion of deep sleep; People who sleep for a short time reach the required proportion of deep sleep, and only shallow sleep is reduced.
The study also found that after lunch, the internal organs were active and the brain was relatively calm. During a nap, the brain is easy to rest and enter a deep sleep. Although there is hypoxia in the brain after meals, according to the biological clock, the brain is active at this time, which can make up for the lack of oxygen supply and will not be as sleepy as at noon.