1, Sleeping posture and kidney health
Ancient Chinese medicine believes that sleeping to tonify the kidney is the most miraculous effect, but you must know the essentials and precautions to receive its miraculous effect. How to sleep and tonify the kidney?
Two ways of tonifying kidney have the best effect.
1. Return to the sun.
Step 2 Mix Yuan Lie.
Matters needing attention in practicing these two methods
1. Huangyangwo
The body naturally lies flat, the hip joint is relaxed, the legs are like rings, the feet are opposite, and the heel is best facing the perineum (if it can face the perineum). Place your palm near the root of your thigh with your palm facing your abdomen.
Lying on your back is easier to relax because of its large implant area and low stress.
Relaxation of the body and certain posture can quickly replenish yang and kidney qi.
Kidney-Yang Qi is equivalent to the true fire of Mingmen-the key to vitality is whether the yang of Mingmen is sufficient.
This posture is more conducive to the sufficiency of kidney yang and the obvious effect of tonifying kidney.
2. Mixed elements lie
The practice method to improve the level of lying posture in Huiyang is to mix lying posture-supine, feet opposite, legs like rings, hands crossed or gently crossed on the head, palms facing the lily on the head.
This posture can not only tonify the kidney and relax the head, but also have a good therapeutic effect on insomnia and neurasthenia.
The upper two arms form a circle, which can make the kidney qi not go to the genitals, but be drawn to the middle of the cup.
The calf forms a circle, which is beneficial to the circulation of qi and blood along the leg to the whole body.
These two postures will tighten liver and kidney meridians and exercise liver and kidney meridians.
Relaxing the front hip is the premise of practicing the back yang position and the mixed yuan position. The front hip is not loose, and the time of "lying" cannot last long, and it is not easy to be quiet.
In order to relax your hips more quickly, you can generally put your hands on the inside of your knees and push them gently.
Keep practicing for a while, and the hip joint will loosen-the knee can lie flat on the bed. At this time, in the sleep state, the posture is also easy to deform.
When you sleep in these two positions for the first time, you may not relax your front crotch. At this time, you can make the transition by putting books or blankets under your knees.
Huiyang lying position and mixed lying position have strong kidney-tonifying effects. Taking a nap in the afternoon greatly increases immunity. Noon refers to 1 1 in the morning to 1 in the afternoon, when the sun is at its strongest.
According to legend, at this time, yang will reach the limit and yin will be produced, so taking a nap at this time will greatly increase your immunity.
The fierce social competition and the accelerated pace of life make many people bury themselves in their work and have no time for lunch break.
In fact, after working and studying all morning, the human body consumes a lot of energy. Taking a nap after lunch can effectively compensate the mental and physical consumption of human body, which is of great benefit to health.
From a physiological point of view, the excited state of human brain cells can generally last for 4 to 5 hours, and then it will turn into an inhibited state.
Especially after lunch, the blood supply to the digestive tract increased significantly, and the blood supply to the brain decreased significantly, resulting in a corresponding decrease in oxygen and nutrients entering the brain with blood flow.
So the body's biological clock appears a sleep rhythm, which makes people feel depressed and sleepy.
At this time, the body needs short-term adjustment to eliminate fatigue, restore physical strength and stabilize the balance of nervous system function.
Taking a nap is the most recommended "healthy living habit" by experts, which can not only greatly enhance immunity, but also quickly relieve fatigue and improve mood and energy.
Shops in Spain close at 2: 30 pm and don't open until 5 pm.
It turns out that Spaniards must have two and a half hours a day to have a good sleep when they participate in the "National Nap Movement".
In the United States, "learning to take a nap" has become the latest fashion. Many companies expressly encourage employees to take a nap at noon to cheer up and cope with more work in the afternoon.
2. Improve the quality of sleep
1, take calcium tablets before going to bed.
Trace elements such as calcium and magnesium can reduce heart rate and blood pressure, relax muscles and nerves, and then improve sleep quality. Researchers at Stanford University in the United States found that supplementing 400-500 mg of calcium (and the same amount of magnesium) before going to bed can make 76% of women fall asleep more easily and wake up more energetic.
2. Abdominal breathing can easily improve sleep.
There are many ways to relieve stress, including abdominal breathing, muscle relaxation, self-suggestion, meditation and even hypnosis. Although these procedures are different, they are all based on relaxation therapy. Physiologically, they can not only inhibit excessive autonomic nervous system activities to help patients relax, but also have two other functions: (1) promoting the decline of ADHD at the psychological level; (2) In the case of physical and mental relaxation, guide sleep to appear.
Don't go to bed with a full stomach.
Chinese medicine says, "disharmony in the stomach leads to restlessness." If you eat too much before going to bed, your stomach will work overtime. A full stomach of food will constantly stimulate your brain and keep it excited. Where can I talk about sleeping peacefully? Don't drink tea before going to bed. Tea contains caffeine and other substances, which will stimulate the central nervous system and make people excited, making it more difficult to fall asleep. Of course, you can't go to bed hungry. If you feel hungry before going to bed, you can eat some soft food properly and rest for a while before going to bed. Drinking a glass of milk or honey before going to bed will help improve the quality of sleep, get enough sleep, and menstruation will of course get better every month.
Don't leave any "souvenirs" on your body except pajamas.
Watches, jewelry, braces, bras, mobile phones and pleasing makeup are all best removed before going to bed. Although the radiation of watches and mobile phones is small, the accumulated low radiation is no less than standing under a high radiation source for one hour; Although jewelry has no radiation, heavy metal items will penetrate into the skin with sweat and hinder blood circulation; The possibility of sleeping with a bra is more than 20 times higher than that of people who wear a bra for a short time or don't wear a bra at all; Dentures or braces are easily swallowed and scratched during sleep, causing massive bleeding and even life-threatening; Beautiful makeup will clog pores and make menstrual skin dull.
5, get up early to write a plan to avoid trouble before going to bed.
A study by Yale University in the United States found that paying attention to what you do every day can help relieve night anxiety and improve the quality of sleep. When you get up every morning, write down the to-do list of the day and cross it off after you finish it. Prepare paper and pens at the bedside and write down all kinds of troubles before going to bed. Researchers at UCLA found that this can speed up sleep by 30%.
In addition, we should also keep in mind the following four bedtime taboos.
1, avoid eating before going to bed
When people go to sleep, the rhythm of some physical activities slows down and they enter a state of rest.
If you eat before going to bed, your stomach will be busy again, which will increase their burden, and other parts of your body will not get a good rest, which will not only affect your sleep, but also damage your health.
2. Avoid talking before going to bed
Because talking too much will make the brain excited and active, making it difficult to fall asleep.
3. Avoid excessive brain use before going to bed.
If you have the habit of working and studying at night, finish the more nerve-racking things ahead of time and do some relaxing things to relax your brain before going to bed, so it is easy to fall asleep. Otherwise, the brain is in a state of excitement, and it is difficult to fall asleep even when lying in bed. After a long time, it is easy to lose sleep.
4. Avoid emotional excitement before going to bed.
People's emotions can easily cause the excitement or disorder of the nerve center, making it difficult for people to fall asleep and even causing insomnia. Therefore, before going to bed, you should try to avoid being overjoyed or worried about anger, so as to stabilize your mood.