Our sleep includes three stages: shallow sleep, deep sleep and dreaming, which account for 47% ~ 60%, 13% ~ 23% and 20% ~ 25% of the sleep time respectively. Sleep usually appears in the form of light sleep-deep sleep-dreaming-light sleep-deep sleep-dreaming, and the dreaming stage appears about 4 to 5 times a night. Among them, the deep sleep stage plays a decisive role in the whole sleep quality.
Calculated by the sleep time of 6-8 hours, the duration of deep sleep is generally 13%-23%, that is, a night's deep sleep 1-2 hours is considered as a good sleep.
Having deep sleep can promote metabolism and delay skin aging during sleep. People with low sleep quality often have problems such as difficulty falling asleep, dreaminess and insomnia all night. Moreover, it is difficult for capillaries to completely reach the skin layer, which makes the skin lack sufficient nutrition.
Measure your sleep quality.
There are four options for the answer to each question below: A. Often B. Sometimes C. Rarely D. Never. For each candidate, A is 5 points, B is 2 points, C is 1 point, and D is 0 points.
1. Sleep time is irregular, so you can't sleep on time?
2. Work or play late into the night?
Lying in bed, my mind is full of people and things I've seen during the day, so it's hard to sleep?
4. Can you detect any movement after falling asleep?
5. Dreaming all night and waking up feeling tired?
6. wake up early and never sleep again?
7. Can't sleep all night if you are a little unhappy?
8. Is it difficult to fall asleep in a different environment?
9. You can't sleep well as soon as you work the night shift?
10. Can I sleep peacefully after taking sleeping pills?
result
More than 20 points: you have serious sleep disorder;
5 to 20 points: your sleep quality is poor;
Below 5 points: your sleep quality is good;
If your cumulative score is above 5, you should try to improve your sleep as soon as possible.
Chinese medicine is helpful to sleep.
From the perspective of traditional Chinese medicine, the harmony of spleen and stomach leads to the coordination of five internal organs, which leads to the elimination of all diseases. Insomnia is closely related to the dysfunction of heart, liver, kidney and spleen, so regulating the spleen and stomach can strengthen the five internal organs, make the five internal organs function normally, balance the yin and yang of the body and solve the problem of insomnia.
Qi deficiency insomnia
Symptoms: I often have nightmares, as if I had slept all night. I feel depressed, forgetful, inattentive and sometimes flustered during the day.
Solution: nourishing blood and calming the nerves.
Dietotherapy: eat more blood-enriching things, such as jujube and donkey-hide gelatin. You can also try Baimai Anshen Drink, which is to stew a proper amount of wheat, lily and lotus seeds together.
Insomnia due to excessive fire
Symptoms: liver fire, heart fire, red tongue, oral ulcer, which is easy to cause emotional impatience due to tangible or intangible pressure.
Solution: clear your heart.
Dietotherapy: take about 3 grams of lotus plumule in water every day. If you don't get better in a week or two, you need to ask for help from a doctor.
Insomnia due to nourishing blood and accumulating heat
Symptoms: wake up early, but when you wake up, you will sleep until dawn, often accompanied by dry throat, dry mouth, acne, night sweats and other symptoms.
Solution: You can massage points such as Neiguan, Shenmen and Houxi.
Dietotherapy: usually eat lotus root, Sophora japonica, mung bean, coix seed, rock sugar pomelo and so on. Moreover, it is also effective to use radix rehmanniae and rock sugar instead of soaking tea in water.
Insomnia due to disharmony between spleen and stomach
Symptoms: wake up after sleep, sleep badly at night, feel greasy or pale lips, anorexia, irregular stool and other symptoms.
Solution: regulating stomach, invigorating spleen and calming nerves.
Dietotherapy: Often eat millet lotus lily porridge, which is light in taste and can nourish the heart and soothe the nerves.
Have a good sleep and press it out.
Massage on some specific acupoints can stimulate local nerve endings, thus regulating the nerve function of the head and promoting local blood circulation, which has a certain effect on improving sleep.
Tang Yin point: located at the midpoint of the line connecting the eyebrows, press and knead with the line surface of the middle finger for 2 minutes.
Rosis: Located at the midpoint of the connecting line between the posterior lobe depression and the suboccipital depression, you can massage with your middle fingers for 2 minutes.
Knead the main point: located in the depression of eyebrows, press and knead with the fingertips of both index fingers or middle fingers, 1 min.
Temples: located in front of auricle, on both sides of forehead, above the extension line of the outer corner of eyes, press and knead with the middle fingers of both hands 1 min.
Yongquan point: located at the depression of the front end of the longitudinal midline of the sole 1/3. Rub the left and right soles of the feet back and forth with thenar muscle of the palm, and then press Yongquan point alternately with the threaded surfaces of the left and right thumbs, 1 minute to 2 minutes.
Have a good sleep with the help of essential oil.
Want to have a good sleep? Try essential oil. Here are some methods of essential oil to help you fall asleep in the SPA and make you have a simple and pleasant dream.
Incense burning fumigation room
Put an incense lamp in the corner of the bedroom, inject some warm water and add 2 drops of sandalwood +2 drops of grapefruit essential oil. When the incense lamp is lit, the essential oil will give off a faint fragrance.
Results: Grapefruit essential oil can promote lymphatic circulation and relieve mental stress. Fine and rich sandalwood can make people feel peaceful and ethereal, and filter out fatigue and noise.
Romantic fragrance bath
Drop 4 drops of benzoin +2 drops of rose essential oil +3 drops of basil essential oil and appropriate amount of milk into the bathtub, sprinkle some charming rose petals and light some candles to create a romantic rose fragrance bath.
Effect: Lying quietly in the bathtub, you will feel the sweet breath-benzoin, like honey, can calm the extremely nervous mood and make you as warm and safe as in your mother's arms; Charming rose fragrance can relieve negative emotions such as sadness and jealousy, balance female hormones, and has excellent beauty effect; The rising breath of basil can help us unload the burden and release the pressure in our dreams.
Oil massage
Choose your favorite light music as the background, and mix 3 drops of bitter orange leaves +2 drops of lavender +2 drops of vetiver essential oil with 15 ml of aromatic massage milk for full body massage, which is helpful to metabolic cycle and relieve fatigue.
Effect: The sweet and delicate smell of bitter orange leaves, combined with vetiver grass with concise root smell, helps to precipitate thoughts and relieve the mental state of laxity and weakness due to excessive fatigue. Lavender combines the lightness of grass with the fragrance of flowers, which can not only supplement strength, but also help to calm the mood and make people calm. Aromatic molecules can balance nerves and are of great benefit to long-term insomnia.
Liberation begins with the first step.
Mix 1 drop benzoin+1 drop cedar essential oil with a proper amount of crude salt and add it to hot water. It is best to add some glass beads, because there are many acupoints on the soles of your feet, and you can also gently press the acupoints to relax your spirit, relieve your body and mind and help you sleep.
Effect: The combination of sweet cedar and benzoin can relieve the anxiety in my heart.
Purple dream
Drop 1 drop lavender essential oil on the pillow towel.
Effect: The purple fragrance from France releases the quiet and clear breath of flowers and plants, making people feel like they are in the mountains. It can effectively relieve tired mind, fight headache, drive away melancholy negative emotions, avoid anxiety and tension, and let you sleep peacefully in intoxicating fragrance.
Tips:
Pregnant women, people suffering from respiratory diseases such as asthma, patients with special diseases, people with allergies, the elderly, children and people with poor metabolic function cannot use essential oils; Except lavender and tea tree essential oils, the consumption of other essential oils shall not exceed 5%.
Yoga can soothe nerves and help you sleep.
Studies have found that practicing yoga three times a week can help people improve their mood, and worship in yoga can help relax their heads, backs and legs and make people sleep well all night.
Step 1: Legs should be shoulder width apart, feet should be parallel, toes should be forward and legs should be tightened.
Step 2: When inhaling, raise your arms and extend upward, palms forward, and feel your spine extend upward.
Step 3: When exhaling, start from the waist and bend forward toward the ground, with the upper body parallel to the ground.
Step 4: Slowly lower your body, put your palms on the ground, hang your head, completely relax your neck and keep breathing for 3 times. Heel and forefoot should be firmly stepped on the ground to maintain the stability of the body and strengthen the balanced extension of the spine and the back of the legs.
(Nie Yong is taken from "Boutique Shopping Guide")