First, master the three key points of sleep
1. Ensure the specified sleep time every day, generally not less than 7 hours and not more than 9 hours.
If the long-term sleep is less than 7-9 hours, or the sleep is irregular, it will produce more and more cumulative negative effects, and the secreted "leptin" will gradually lose its original function.
2. Try to sleep before 1 1 at night, which can help your body detoxify.
165438+ 0 pm to 2 am is the prime time for detoxification. The liver and other organs begin to detoxify, helping the body to clean up waste and remove toxins after metabolism. At the same time, before 1 1 point is also the best time for skin to enter the night maintenance. It's best to sleep at this time, which is good for your body and skin.
Take a lunch break every day, but don't exceed 30 minutes, otherwise it may bring headaches and other problems.
13- 14, most people's physical fitness will decline. Taking a nap at this time helps to relieve fatigue, restore brain power, and neutralize the sleep that was less slept the night before. It is advisable to take a nap for 30 minutes, and don't take a nap too late. Taking a nap after afternoon 15 will affect the quality of sleep at night.
Second, properly supplement nutrition before going to bed.
Drinking a glass of milk before going to bed is helpful to soothe the nerves and improve the quality of sleep. Milk contains tryptophan, which can play a calming role like amino acids. Drinking milk before going to bed can also supplement calcium in the body, so don't worry about getting fat.
Have some oatmeal. Oat is a valuable bedtime snack. Can induce the body to produce melatonin, and a small bowl can promote sleep. Chew a plastic fiber fruit after dinner every day. Its little guy can consume the equivalent of running for three hours. And the ingredients are natural, have no side effects on the body, and can lose weight without rebounding.
Third, pay attention to breathing methods.
Sleeping people can't perceive their breathing patterns, but the time before going to bed can be controlled artificially. Try to use abdominal breathing, on the one hand, it helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, on the other hand, it can make the air flow smoothly, increase vital capacity and sleep more smoothly.
Fourth, create a good sleeping environment.
1. The light in the bedroom should be soft and dim.
Bright light can make people feel a certain sense of excitement, but if it is indoors with weak light, it will be a calm and comfortable feeling. So before going to bed, turning the lights soft and dim will give people a hint of going to sleep. Turn off the lights when sleeping to avoid the interference of light on sleep, because light will reduce the level of melatonin and affect the quality of deep sleep.
2. The humidity in the bedroom should be appropriate.
When we get home at ordinary times, we will open the window to breathe, let the air circulate and avoid indoor humidity and bacterial growth. The bedroom where we sleep needs to do the same. If the climate is humid, you can turn on the dehumidifier or dehumidifier air conditioner and wait until the indoor temperature drops. When the climate is dry in winter, it is necessary to increase the indoor humidity.
Chinese medicine can lose weight by sleeping, but it should be used correctly. The sleep diet mentioned here does not mean that the more you sleep, the thinner you get. No matter how you lose weight, you will pay attention to the principle of moderation. Sleep weight loss in traditional Chinese medicine is no exception. If your daily routine is irregular, try this Chinese medicine sleep weight loss method.