First of all, sleep health.
1, sake hot spring
Soaking in sake bath about 2 hours before going to bed can not only moisturize and whiten the skin with the rich amino acids in sake, but also coordinate the sympathetic and parasympathetic nerves in your body, improve the quality of sleep and make you sleep better at night.
Step 2 drink a glass of warm water
Drink a cup of warm water slowly before going to bed 1 hour, so that your sleep quality will not be affected by the lack of water in your organs in the later sleep. And the process of drinking water slowly also helps to balance the secretion of estrogen in the body and improve the quality of sleep.
3. Beat the gallbladder meridian
Beat the gallbladder meridian about 30 minutes before going to bed to make it smooth, so that your blood circulation will be smooth and your sleep quality will be improved. In addition, beating the gallbladder meridian can promote fat burning and metabolic detoxification, which can help you lose weight and detoxify when you are asleep.
The hitting method is simple: hands hold empty fists, and the strength is moderate, starting from the midpoint of the hip and hitting the outside of the thigh all the way to the outside of the knee. You may feel slight pain at first, and knock about 50 times in a row.
The strength of tapping the gallbladder meridian: you don't need to use a lot of force, just tap with your hands up and down. First of all, it is normal to feel sore when tapping the gallbladder meridian, because the human body itself is trying to get through the channel of gallbladder meridian. Generally, Qing Wu is not eliminated, and Qing Wu may be too strong to be eliminated.
4. Press the Xiang Ying point.
About 5 minutes before going to bed, repeatedly press Xiang Ying points on both sides of the nose until you feel swollen. Doing so can directly stimulate the respiratory system and prevent the sleep quality from being affected by poor breathing.
In addition, "Xiang Ying point" is the "stopping point" of the large intestine meridian, starting from the index finger. Therefore, the docking of these two parts can achieve the effect of "meridians follow qi", which can adjust the large intestine meridian well. The dredging of the large intestine meridian and the dredging of lung qi can play a laxative role. . In addition, rubbing Xiang Ying point can make the nose more sensitive, can accurately and clearly distinguish the unique smell of the bathroom, is beneficial to the brain's reflection, and sends out defecation signals in time, so that the subconscious-led "defecation" behavior can be carried out smoothly.
Step 5 turn off the phone
Using mobile phones, tablets or other electronic products that emit light over 1 hour in bed will reduce the total amount of melatonin produced by people by about 22%. Once human melatonin is suppressed to this extent, human physiological cycle will also be affected. The direct impact is that people are always in a shallow sleep state, which greatly reduces people's sleep time. Some people get excited after playing mobile phones for more than 1 hour, so they have to continue playing. Make the mood worse the next day, easy to be anxious and depressed.
Therefore, the last thing to do before going to bed is to turn off your cell phone if you want to keep healthy and regulate your whole body's qi and blood through sleep. Keeping a simple sleeping environment is very important for sleeping health. You know, even if the phone is turned to mute, it will still interfere with brain waves and affect the quality of sleep.
6. Stretch in bed after waking up 10 minutes.
After waking up every morning, lie prone on the bed, then slowly spread your upper body, open your hands, straighten your legs, pursed your hips, arch your waist as hard as a cat leans back until you don't arch your spine, and then put down your high hips. When it can be supported, it can be used repeatedly for more than ten times, which can promote the smooth flow of qi and blood throughout the body and prevent and treat diseases such as backache, foot pain and back pain.
Like a dog walking, put all limbs on the ground, stretch out your right hand and left foot, and move forward with your left hand and right foot. Walking for 20 steps every day can prevent and treat low back pain, gastroptosis, hemorrhoids and swelling of lower limbs caused by standing or walking for a long time, which is especially effective for preventing and treating low back pain.
Second, bad habits before going to bed
1, watch TV before going to bed
Maybe you think it's okay to watch TV and surf the Internet before going to bed. The light emitted by TV and computer screen is a kind of stimulus to the brain, and the brain will be excited, giving you the illusion that it is not time to sleep, making it difficult for people to fall asleep.
2. The alarm clock is placed at the bedside.
Looking at the alarm clock and listening to the ticking sound, people will unconsciously calculate how long it will be before they get up. At this time, their mood will become restless and difficult to sleep. In order to create a good sleep, it is best to put the alarm clock away from the bedside.
Step 3 call before going to bed
Many people like to lie in bed and chat with friends and lovers, and over time they have formed a habit. In fact, talking on the phone before going to bed will reduce the quality of sleep. According to recent research, it takes a long time for people who call before going to bed to reach the most important stage of deep sleep, and these people's deep sleep lasts for a short time.
4. The room is too hot
Many people think that it is easier to fall asleep in a warm room, but this is not the case. If the room temperature is above 20 degrees, you can't send a message to the brain that you need deep sleep; In addition, the number of tossing and turning will increase, and sleep will become shallow, which will affect the quality of sleep.
5. Go to bed with the light on.
Some studies have said that one of the evidences that turning on the light affects people's sleep is that before Edison invented the electric light, people at that time slept more than 10 hours a day. In fact, sleeping with the light on will affect the secretion of melatonin, a "sleep hormone", and will affect the immune function of the human body.
6. Take caffeine before going to bed
Many people like to drink a cup of coffee or black tea or coke in the afternoon to refresh themselves. However, it should be noted that caffeine stays in the human body for longer than people think. People who stay up late may need to drink a cup of coffee to refresh themselves and eliminate fatigue, but for those who want to have a good sleep, the doctor still suggests that it is best to control the consumption of caffeine drinks 8 hours before going to bed, so as not to affect sleep.
7. Smoking before going to bed
There are one million reasons to quit smoking, one of which is that smoking will also affect sleep. Nicotine in cigarettes can damage brain function, while carbon monoxide exhaled by smoking can make people have difficulty breathing and cough, which are all unfavorable factors affecting sleep. According to recent research, compared with non-smokers, smokers are resting, but their brains are not resting, but they are in an excited state, which is extremely unfavorable for quality sleep. In order to have a good rest, don't smoke for at least 4 hours before going to bed.
8. Drink before going to bed
It is not uncommon to fall asleep unconsciously after drinking 1~2 glasses of wine. Many people also think that drinking a little wine before going to bed is helpful to sleep, but in fact, it is precisely because alcohol inhibits the activity of the central nervous system of the brain that people fall asleep "irrationally and passively", saying that falling asleep is just rumbling and tossing and turning, and people don't really get a rest. In fact, you can sleep better without drinking before going to bed.
9. Sleep in tights
The reason why some women sleep in tights is to shape their charming bodies at night. But wearing tights will affect the gas exchange of the skin, which is not conducive to the body's metabolism and blood circulation, and even lead to gynecological diseases. According to the recent research report, wearing tights to sleep will also reduce the sleep hormone value and increase the body temperature, which is not conducive to quality sleep.
10, sleep on your stomach
Others like the baby's sleeping position, that is, sleeping on his stomach. This is understandable, but women who love beauty should be careful, because according to dermatologists, "if you sleep on your stomach all the year round, your face will be pressed and left with indentations, and some wrinkles may grow."
1 1, sleep without removing makeup.
Many young female friends like to sleep with makeup because they are young or too troublesome and lazy, which is not only bad for beauty, but also bad for sleep. The correct way is to wash your face before going to bed and clean up the sebum and sundries accumulated in one day. It can also prevent freckles and dark spots, and will not block pores and cause acne.
12, don't brush your teeth before going to bed.
Is there anyone who doesn't brush their teeth before going to bed? It's okay once in a while, but if you go to bed without brushing your teeth for a long time, not only will food residues remain in your teeth, causing tooth decay and bad breath, but bad breath will also affect your mood of wanting to sleep.
The above introduces the methods of sleeping for health preservation and some taboos before going to bed. Female friends must pay attention! Sleep is very important for your health!