1, how to massage to relieve bad sleep?
The workload of modern people has suddenly increased. If you feel anxious, depressed and irritable, you always feel that you can't sleep well at night. When you are tired during the day, you may wish to click these "happy points".
1, press pericardium meridian
The pericardium meridian is a meridian along the midline of the front edge of the human arm, starting from the chest, leaving the pericardium, the inferior diaphragm and reaching the middle finger. There is one in the left arm and one in the right arm.
You can rub the acupoints one by one along the pericardium meridian, and each acupoint is subject to pain. You should press the tender point several times, preferably until it feels painless, and the pressure does not need to be too heavy. Hold for a few seconds while pressing. Massage each acupoint for 2-3 minutes on average.
If you think it's too much trouble to find acupoints, you can also point the pericardium meridian directly, that is, point by point along the meridians. Beating pericardium meridian is very effective in dredging qi.
2. Gently stroke the Zhongshan acupoint.
Zhongshan point (between the breasts) has the functions of calming the nerves, opening the chest and removing annoyance. When massaging, gently press the acupoints with the thumb pulp for about five seconds each time and rest for three seconds. When you are angry, you can stroke down 100 or so, which can achieve the effect of promoting qi circulation.
3. Tap Baihui and Fengchi
Fengchi point is located behind the neck, in the depression between sternocleidomastoid muscle and the upper end of trapezius muscle. Tapping this point can clear your eyes and refresh your mind. Whenever you feel tired, nervous or anxious, just knock. Strong enough to feel a little pain.
4, acupressure Hegu point
The first joint bar of one hand thumb is opposite to the edge of the other hand. When the thumb is flexed and pressed, the fingertip refers to Hegu point. Hegu point belongs to the large intestine meridian of Shouyangming. Massage this point has a certain therapeutic effect on nervous headache, insomnia and neurasthenia.
5, Artemisia argyi plus vinegar to soak feet to relieve anxiety
There are meridians with five zang-organs on the soles of the feet. Soaking feet with vinegar can warm qi and blood, relieve depression and soothe the liver. Anxiety and depression are often caused by stagnation of liver-qi, stagnation of qi and blood stasis, and the gathering of soles and meridians, the warmth of mugwort leaves and the blood-activating effect of vinegar can make qi and blood smooth, thus achieving the effects of soothing the liver, regulating qi, promoting blood circulation and removing blood stasis. Soak in warm water for 20 minutes each time, and then do foot massage, especially press Taichong point, that is, the back of the foot is the depression behind the 1 metatarsal space.
2. What should I do if I don't sleep well?
1, adjust the room temperature.
Adjust the room temperature to a comfortable state. If the room is too hot or too cold, it will make your body nervous and it will be more difficult to fall asleep.
2. Proper diet helps sleep.
It is easy to sleep well at night, so you can eat more foods that can stabilize serotonin and transform serotonin (an amino acid with sedative effect), such as bananas, potatoes, whole wheat bread, oatmeal, warm milk and so on. It also helps to fall asleep and improve the quality of sleep.
3. Rise and fall with the sun
Try to get up when the sun rises, or get up with the light on. Bright light will adjust the body's biological clock to the best state. If you spend an hour in the morning light every day, you will feel energetic and fall asleep more easily at night.
4. The sleeping environment is very important
What should I do if my sleep quality is not good? First of all, we can start with the sleeping environment. The environment that helps to improve the quality of sleep should be dark, quiet, comfortable and refreshing. Of course, it is not easy to be disturbed. So the bedroom must be quiet and dark, and the temperature is about 18℃ to 20℃.
3. How to improve sleep quality
1, get rid of the habit of eating before going to bed
When people go to sleep, the rhythm of various body functions will slow down, and many organs will also go into hibernation. Eating before going to bed will lead to the recovery of gastrointestinal digestive function, and the increase of gastrointestinal load will also affect sleep, so we should get rid of this bad habit; Some people also drink coffee or strong tea before going to bed. The caffeine in it will stimulate the brain, make people excited and make it more difficult to fall asleep, so quit these drinks before going to bed.
Step 2 Adjust the sleeping environment
To adjust the sleeping environment, we must first get rid of the habit of sleeping with the lights on. After entering the sleep state, people's eyes will be in a dormant state. Under the irradiation of light, it is easy to wake people up and even lead to anxiety. Furthermore, after people enter deep sleep, the body's adaptability to sleep relief will become lower. If you blow an air conditioner or a fan, the stimulation that is too cold is more likely to affect your sleep state. Therefore, it is necessary to keep indoor air circulation, avoid the wind blowing directly on the body and improve the quality of sleep.
Step 3 change your sleeping position
Many people like to bury their heads in the quilt to sleep, which will inevitably increase the burden of people's respiratory function, and the human body is easy to inhale the waste carbon dioxide it spits out, thus causing hypoxia, and inhaling humid air for a long time is extremely harmful to the brain. Not only can't sleep well, but also it is easy to have nightmares; Sleeping on your stomach can easily oppress the internal organs, and even cause the whole body muscles to be unable to relax and sleep well. Therefore, sleeping in the correct sleeping position is helpful to improve the quality of sleep, and lying on the right side is the most scientific sleeping position.
4. Comb your hair before going to bed to improve your sleep
There are many acupoints in the human head. By combing, it can stimulate massage, calm the liver and calm the wind, enlighten the mind and relieve pain, and improve eyesight. Comb your scalp with your fingers in the morning and evening.
Redness and fever can dredge blood flow in the head and improve brain thinking.
Maintain memory ability, promote hair root nutrition, protect hair, reduce hair loss, eliminate brain fatigue and ensure good sleep quality.
5. Soak your feet with hot water before going to bed
The foot is the farthest part from the human heart, so it is not easy to get oxygen and blood. If the blood supply is insufficient, it will affect the normal operation of liver, kidney and other parts. Soaking feet with warm water before going to bed is conducive to promoting blood circulation, accelerating metabolism, and also helping to eliminate fatigue and improve sleep quality.
6. Honey and milk improve sleep.
Milk contains l- tryptophan, which can promote sleep. Drinking a cup of hot milk before going to bed 1 hour can make sleep more stable. If you are not used to the taste of pure milk, you can add a little honey to the milk to help keep the blood sugar balance all night, so as to avoid waking up early.
7. Pay attention to relaxation before going to bed.
Pay attention to maintaining emotional stability before going to bed, and don't fluctuate excessively. People's emotions will directly stimulate the nerve center, and the fluctuations are too great, making it difficult for people to fall asleep. Moreover, it is necessary to avoid excessive use of the brain before going to bed, which will lead to the excitement of brain cells and affect sleep. Don't think too much before going to bed, keep your brain relaxed and listen to some relaxing light music, which will help people fall asleep quickly.
8. Exercise before going to bed to eliminate fatigue
Before going to bed, sit on the bed and straighten your toes for 5 seconds, then bend them for 5 seconds, doing five times on each foot. This exercise helps to relieve the fatigue of the day; You can also walk 10 to 20 minutes, which can circulate blood to the body surface and help people fall asleep easily.
9. Don't put your pillow too high when you sleep.
The height of the pillow is preferably 8 to 12 cm. If it is too low, it is easy to cause stiff neck, or because blood flows to the brain too much, it will cause brain swelling and eyelid edema after getting up. Too high a pillow will affect the smooth respiratory tract, and it is easy to snore, and sleeping too high a pillow for a long time will also lead to neck discomfort or hunchback.