/vide/vide123734897927 1888 This is CCTV's 2 programs "The Road to Health" on March 3, 2009 and the program "Sleep Well Again" on Wednesday18.
/video/vide1237431797888 This is CCTV's 2 programs "The Road to Health" and "Sleep Well" on Thursday, March 3, 2009.
Generally, 85% of poor sleep quality and easy waking are caused by mental factors. Many reasons are related to old age, weakness of the spleen, kidney injury caused by overwork at home, anxiety, emotional depression and disharmony between stomach and qi. Light sleep can still be self-regulated by effective methods.
The specific summary is as follows:
Simple and easy ways to adjust bad sleep;
(1) Close your eyes and go into silence. After going to bed, close your eyes first, then open your eyes slightly to keep in touch with the outside world. Although mental activity is still in operation, the tension of sympathetic nerve activity has been greatly reduced, which induces the human body to gradually enter a sleepy state.
(2) Ming and Ancient Heaven Method. After going to bed, lie on your back and close your eyes, cover your left ear with your left palm, cover your right ear with your right palm, and tap the back of your head with your fingers to make it hear the whirring sound. The number of bounces until you feel slightly tired. After you stop bouncing, your head will slowly get close to the sleeping pillow, and then it will naturally be placed on your sides, and you will soon fall asleep.
(3) Sleep induction. Listening to plain and rhythmic sounds, such as the sound of trains running, the chirping of crickets, the dripping sound and the sound of falling spring rain, or music hypnotic tapes, is helpful to sleep and can also establish conditioned reflex to induce sleep.
(4) drink hot milk. Drinking a cup of hot milk with sugar before going to bed can increase the secretion of insulin, increase the entry of amino acids into brain cells, and promote the brain to secrete serotonin for sleep; At the same time, milk contains a small amount of morphine-like substances, which has the effect of calming and calming the nerves, thus promoting the human body to sleep peacefully.
(5) Appropriate sleeping position. Of course, the sleeping position is comfortable and can vary from person to person. However, it is better to sleep on your side. "Lie on the left and bend your left foot, bend your left arm, hold your head with your hand, stretch out your right foot, and put your right hand between your right thighs. The right bit is the opposite. " This sleeping position is conducive to relaxing the whole body and sleeping soundly.
(6) Tired and unable to sleep, eat apples, bananas, oranges, oranges, pears and other fruits. Because the fragrance of this fruit has a calming effect on the nervous system; The sugar in fruit can inhibit the cerebral cortex and make it easy to fall asleep.
Exercise helps to improve the quality of sleep.
The effective and economical way to improve the quality of sleep is exercise, and it is regular and regular.
1 Exercise is likely to affect the production of various hormones in the body. Exercise can produce endorphins, which is a sedative substance stronger than morphine, and it can produce hypnotic effect.
Regular exercise can regulate the biological cycle rhythm, which is called biological clock, and this effect is as strong as the effect of light on sleep.
Exercise can raise your body temperature, and doing some brisk walking before going to bed can promote your body temperature. Walking makes the body sweat slightly, and after stopping, the body temperature begins to drop. Taking a hot bath before going to bed will make people easily fall into deep sleep and improve the quality of sleep.
Regular exercise can make people feel happy, help relieve stress, reduce wakefulness and relieve insomnia symptoms.
The influence of exercise on sleep is also related to the amount of exercise. Exercise below moderate level can make people feel slightly tired, speed up sleep time and deepen sleep depth.
Small methods of health care before going to bed
"Sleep health care" method—
Massage Yongquan point
When lying in bed, you can massage Yongquan point by yourself: put the foot center of one foot on the big toe of the other foot and rub it back and forth until the foot center is hot, and then change the other foot. If you do this alternately, your brain will focus on your feet. After a long time, people will be tired, and they will want to fall asleep when they are sleepy. If it persists for a long time, it can also play a health care role.
Comb your hair and relax your nerves.
Combing your hair before going to bed is beneficial to smooth blood vessels, enhance the nutritional supply of brain cells and delay brain aging. Combing hair before going to bed can improve sleep and improve sleep quality. After a hard day's work, combing your hair can relax your nerves, eliminate fatigue and give your brain a good rest.
Comb your hair with horn comb, jade comb and wooden comb as far as possible, and the comb teeth should not be too sharp and dense; The carding strength should be moderate, neither too light nor too heavy; The carding speed should not be too fast or too slow. Every time you comb, you should have a moderate speed and strength, and comb to the point. To do a full-head comb, it is best to do it three times a day, morning, noon and evening, each time 10 minute.
It is recommended to soak your feet 15-30 minutes before going to bed, and the water temperature is 30℃-40℃. If possible, take a hot bath 30 minutes before going to bed every night.
Eight ways to fall asleep quickly
1, take a bath before going to bed to relax, because taking a bath can raise your body temperature and make you sleepy. Get into the habit of taking a bath before going to bed.
2. Maintain emotional stability before going to bed. Forget it. Some things can be discussed tomorrow.
You can drink a cup of hot milk. Drinking warm drinks is a good habit, which can relax the body.
4. Stay away from the TV 1 hour before going to bed, because the flash on the TV screen will make people nervous and affect their sleep.
Please put your worry aside for a while, don't think about it, close your eyes and go to sleep quietly.
6. Take a deep breath and listen to some slow-paced, non-exciting music or songs to ease the chaotic mood with the music rhythm.
7. Read some books that are easy to pick up and put down, and read some articles that are easy to understand, such as short stories, comedy stories, or stories that you liked when you were a child.
8. When you can't sleep, please keep quiet, don't do anything to concentrate and fall asleep as soon as possible.
skill
These foods can hypnotize.
Food has something to do with sleep. If you eat some hypnotic food before going to bed, you will fall asleep more easily.
Milk: Drink a glass of milk before going to bed, which contains enough tryptophan to fall asleep. The satiety of drinking milk also increases the hypnotic effect.
Walnut: Eating some walnuts every morning and evening is good for sleep.
Longan: longan nourishes the heart and spleen, nourishes blood and calms the nerves, and can cure insomnia, forgetfulness and neurasthenia.
Lotus seeds: MUBI is upset and insomnia. Add a little salt to lotus seeds and decoct them in water. Take them every night before going to bed.
Vinegar: When you are tired and insomnia, you can take 1 tablespoon vinegar and put it in warm water to take it slowly. When drinking, close your eyes quietly, and you can sleep peacefully for a while.
Transfer from internet
Let me teach you a few ways:
1. No sleep: If you can't sleep again after waking up at night 15 minutes, turn on the radio and listen to the radio. If you are sleepy, turn off the radio. Remember: whether you sleep well at night or not, get up on time the next morning. Even on weekends, you shouldn't try to catch up on sleep because it won't help you overcome insomnia.
Don't get into the habit of staying in bed: you only go to bed when you really want to sleep. If you can't sleep after lying in bed for 15 minutes, get up and do some monotonous and relaxing things, such as reading, knitting, watching TV or reading family books. Remember: don't do anything that excites you. If you feel sleepy, go to bed. If you are not sleepy when you get to bed, get up and do the above things until you can fall asleep quickly. Get into the habit of getting up on time every day.
3. Calm down before going to bed: Some people are busy all day long and don't remember what happened during the day until they lie in bed at night. This result is certainly not conducive to sleep. The correct way is to take ten minutes an hour or two before going to bed, concentrate on the things during the day, make a decision on how to deal with the problem, and then make a simple plan for the work to be done the next day. This method can help you reduce your troubles, relax your brain and let you fall asleep quickly as soon as you go to bed.
4. Don't drink coffee or smoke before going to bed: Coffee, Coca Cola and chocolate all contain exciting caffeine, so don't drink or eat these things before going to bed. In addition, smoking is also easy to make people excited, so we must get rid of the habit of smoking before going to bed.
5. Don't drink before going to bed: Some people like to drink before going to bed in order to relax themselves, thinking that this can help them sleep, but this is actually wrong. You know, alcohol can inhibit your central nervous system and ruin your sleep. After a few hours, you will wake up with a headache because of the stimulation of alcohol. It's harmful to your health in the long run.
Eat something before going to bed: eat a piece of bread and a fruit one or two hours before going to bed, or drink a glass of milk. But don't eat anything too sweet, because dessert makes people nervous.
Get into the habit of stopping thinking before going to bed: listen to euphemistic and slow-paced music before going to bed, or learn to listen to the sounds of nature, such as rain and insects. Listening to natural methods will be a bit difficult at first, but you can learn it as long as you persist. There are two simple ways: 1, slow down your breathing and imagine how the breath you breathe in is exhaled from your body. This exercise can be done during the day, and it will help you sleep at night after a long time. 2. When you think of unpleasant things, you should think of something relaxed and happy as soon as possible to dilute these unpleasant things.
8. Walking at night: People who suffer from insomnia for a long time can also take a walk at night. It is best to choose a place close to home, not too far away. Walking can relax your muscles and keep your body warm (without fever). Usually, when the body temperature drops, people will feel sleepy and want to sleep.
9. Take a hot bath before going to bed: When people fall asleep, their body temperature is lower, but it is the highest during the day. According to this theory, taking a hot bath two or three hours before going to bed can help them fall asleep, because bathing can raise their body temperature, and by the time you go to bed, their body temperature will drop.
10. Having sex before bed: For many people, having sex before bed can completely relax the body and improve the quality of sleep. If some people are uneasy or nervous about being sexy, you don't have to use this method.
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