/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.
To improve the quality of sleep, don't worry first. The more anxious you are, the worse the situation will be. You can try the following methods:
The key is to adjust from diet, psychological factors and emotions in order to have a good sleep quality! Soak your feet with hot water before going to bed. After soaking your feet, it is good to simply do a foot massage when your feet are wet.
The following are detailed treatment, prevention, treatment of poor sleep, dreaminess, easy to wake up after sleep, and methods to improve sleep quality for your reference:
Poor sleep and poor sleep quality are normal physiological processes, but it is not an activity that people can completely control independently, but a passive process. Unlike the human body, some activities can be done according to human will.
Generally, 85% of poor sleep and insomnia 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. Poor sleep, dreaminess and insomnia can still be self-regulated by effective methods.
The specific summary is as follows:
(1) Normal and natural mentality. The more nervous you are, the more you force yourself to sleep, and the result is counterproductive. Some people are so nervous that they can't sleep for days on end. They think that if the brain goes on like this, it will not be short-lived and will get sick. Excessive anxiety caused by this kind of worry is more harmful to sleep itself and its health.
(2) Find and eliminate the causes of poor sleep quality. There are many factors that cause poor sleep, and it is not difficult to find them with a little attention. When the cause is eliminated, it will heal itself. For the symptoms caused by the disease, seek medical attention in time. You can't think that poor sleep is a minor problem, not a delay in treatment.
(3) Physical and mental relaxation is beneficial to sleep. Take a walk outdoors before going to bed, relax yourself, take a bath or soak your feet with hot water before going to bed, which is conducive to smooth sleep. There are many specific ways to induce people to fall asleep.
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 sound of dripping water and the sound of falling spring rain, or music hypnosis 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) If you are tired and have difficulty sleeping, you may wish to 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.
(7) If insomnia is caused by going out and not adapting to the environment, first of all, we should be psychologically prepared, take the initiative to adjust, and get everything ready. Don't sleep well because of nervousness. At the same time, you can also use the above methods to help sleep, so as to avoid insomnia.
With the above methods, you can fall asleep without talking or thinking; Sleep first, then sleep, that is, don't use your brain too much before going to bed, eliminate all distractions after going to bed and keep quiet; In addition, paying attention to quiet bedroom environment, fresh air and suitable bed can improve the quality of sleep. Have a good sleep and get up naturally refreshed.
Dietotherapy is the best treatment for poor sleep quality and insomnia, which is superior to sleeping pills and has no side effects.
The following contents are ways to improve poor sleep, insomnia and dreaminess through dietotherapy:
(1) Lotus seeds, longan, lily, glutinous rice (millet) porridge has the effect of making people fall asleep.
(2) Those who suffer from insomnia due to blood deficiency can often take lotus root powder, or simmer lotus root with honey for moderate consumption; You can also use longan pulp 10g, 5 red dates and steamed eggs 1 piece, once a day 1 time.
(3) For those with guilty conscience, excessive sweating and insomnia, cut a pig heart, add 25g of ginseng and 25g of angelica, steam together, remove the medicine, eat pig heart and drink soup, and the effect is good.
(4) palpitation and insomnia patients, take 50g banana root and lean pork 100g together, and they can fall asleep.
(5) Patients with neurasthenia and insomnia should take a tablespoon of lettuce pulp and dissolve it in a glass of water. Because this milky white juice has the effect of calming the nerves and has a certain hypnotic effect.
(6) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table and smell its fragrant smell, which can calm the central nervous system and help you fall asleep.
(7) Mash an appropriate amount of onion, put it in a bottle, cover it, put it on a pillow to smell it before going to bed, and usually fall asleep after a while. /q/health/7077238.html
There are many reasons for poor sleep, insomnia and dreaminess:
Mental factors such as mental tension, excitement, depression, fear, anxiety and boredom can often cause insomnia, resulting in poor sleep quality;
Social and environmental factors such as excessive work and study pressure, environmental changes, noise, light and air pollution are another important reason; Eating too much dinner and drinking tea and coffee before going to bed can also lead to poor sleep and insomnia.
Prevention and health care of poor sleep
Mainly should do the following aspects:
① A light diet rich in protein and vitamins is appropriate.
(2) Take part in Qigong, Tai Ji Chuan and other sports that emphasize mental exercise, so as to improve the ability of nerve regulation.
③ Regular life, regular bedtime, full dinner, and no stimulating drinks such as tea and coffee before going to bed.
Adjust the correct sleep method:
The solution to this problem, in addition to improving work efficiency, is to reduce sleep time and gradually shorten sleep time by 30 minutes every two weeks. When the sleep time is shortened to 5 hours, stick to 1 month, and then gradually adjust the sleep time appropriately based on these, so that there is no obvious drowsiness during the day.
Ways to adjust your biological clock:
How to adjust the biological clock:
During the day, do outdoor aerobic exercise all day, get more sunshine, the sun can adjust the biological clock, don't eat too much at dinner, take a hot bath, don't watch TV, drink a cup of hot milk before going to bed, go to bed on time, get up early in the morning, and do outdoor aerobic exercise all day … a virtuous circle.
From 23 pm to 5 am, the body is in a state of rest and cell repair. Under normal circumstances, at this time, the body and brain quickly eliminate all interference, fall asleep, and cells begin to repair. Until 2 o'clock, except the liver, most tissues and organs basically stopped working. At this time, the liver is nervously removing toxins from the body, and the human body is undergoing a major cleaning.
What are the symptoms after the biological clock is reversed?
Breaking the regular life for a long time will cause the disorder of biological clock. People will feel inattention, poor thinking and judgment, fatigue, listlessness, low work and study efficiency, sleep and eating disorders, "sleepy and unable to sleep, hungry and unable to eat", the body's immunity is seriously reduced, and it is easy to get sick. For example, the primary disease will aggravate the condition. People with a strong pace of life are more obvious and slow to recover.
How to set the biological clock:
Regulate sleep: people with weak pace of life can adjust themselves quickly. People with obvious symptoms of discomfort can take part in a week's adjustment with the help of drugs, which are used according to personal habits.
Soak your feet with hot water one hour before going to bed. The water temperature is enough for your feet. Soak your ankles and rub your feet. If the water is cold and then heated, keep the water temperature, soak for 15 minutes, rub your feet with your hands and then come out, cross your legs and rub your feet again. Measure the distance between the sole of the foot and the heel (the index finger 1-2 joint is one inch), rub it up to Yongquan point with your thumb, and rub your feet repeatedly for 5 minutes. Then do abdominal breathing 10 times, slowly, 4-6 times per minute.
Adjust diet: Due to irregular diet and abnormal gastrointestinal biological clock, the tired body also produces a lot of acidic substances. At this time, you should eat alkaline foods (milk, vegetables, fresh mushrooms, dried beans and fruits) in moderation. Frying, high-calorie, glutinous rice, irritating and acidic foods (meat, fish, poultry, eggs and cereals) should not be selected. These foods not only increase the burden on the gastrointestinal tract, but also affect the body's acid excretion, aggravate the disorder of gastrointestinal biological clock and prolong discomfort.
Sleep regularly. Even if you can't sleep, don't be impatient. Sit quietly in bed and read the books that are easiest to fall asleep, but read light books instead of unhealthy ones. Do regular exercise every day, as long as you adjust your biological clock, you can fall asleep normally!
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.
In what ways does exercise affect sleep?
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 the moderate level can make people feel slightly tired, speed up their sleep time and deepen their sleep depth.
How to exercise to improve sleep quality
It is best to choose the exercise time at 4 ~ 5 pm or in the morning. It is not advisable to do strenuous exercise before going to bed. Excessive exercise before going to bed excites the brain, which is not conducive to improving sleep quality. Exercise depends on personal preference and physical condition, such as swimming, walking at a moderate speed, riding a bike, climbing mountains, skipping rope, etc., but we must stick to it. Keep relaxed and happy during exercise. For ordinary people, moderate physical exercise can promote the brain to secrete substances that inhibit excitement, promote deep sleep, and quickly relieve fatigue, thus making sleep enter a virtuous circle.
In addition, moderate exercise in the morning can also improve the quality of sleep. 65438+ stretching and walking for 0 hours every day can help you relieve many sleep problems. Several studies on improving sleep problems through exercise show that exercise can help the elderly fall asleep and stay asleep. Walking in the morning 1 hour has an amazing effect on relieving insomnia symptoms. People who exercise for at least 3.5 to 4 hours every morning are more likely to fall asleep. Exercise less than 3 hours a week is of little help to sleep disorders; People who exercise at night are less likely to fall asleep than those who exercise in the morning, and the greater the amount of exercise at night, the smaller the improvement; People who exercise less at night can improve their sleep. In addition, doing some stretching exercises also helps to promote sleep. Although it has little effect, it still has a certain effect. Let the body calm down gradually 2 ~ 3 hours after exercise, and there should be no sleep disorder.
People who exercise regularly usually sleep better. Exercise can relax the body and calm the mind, and can eliminate depression and anxiety (both of which are common factors causing sleep problems). The improvement of sleep is not immediate, and may not appear until 1 week or 2 weeks after the start of exercise. It is also found that elderly people who have no exercise habits and cardiovascular diseases sleep 65,438+0 hours a day for 65,438+06 weeks after four times of 30-40 minutes of low-impact aerobic exercise and brisk walking (about 60%-75% of the maximum heart rate), and the sleep latency time is only half as long as before. Regular exercise can raise the core temperature of the central nervous system and make the body sleepy, as if it had just taken a hot bath. In addition, regular exercise can increase physical fitness (physical fitness refers to the ability of the body to adapt to a certain environment, including cardiopulmonary ability, strength ability and flexibility ability), increase oxygen consumption and reduce stress. The study also found that people who have exercise habits, regardless of their age, will sleep better.
For healthy adults, regular endurance exercise, such as walking, swimming or cycling, is a common exercise prescription to improve sleep quality, 3-5 times a week for 30-60 minutes each time.
If you already have sleep problems, don't have mental burden. Relax and exercise regularly. I believe it will help you sleep.
Try these bedtime health tips.
"Sleep health care" method—
Massage Yongquan point
When you are lying under the covers, 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.
Moderate aerobic exercise
Proper exercise refers to exercise that makes you feel happy without fatigue after exercise. Do aerobic exercise for 30 minutes 6 hours before going to bed, and be careful not to exercise before going to bed. It is best to walk for 30 minutes, then walk home slowly, and then soak your feet (back) with hot water, which can help you sleep. People with poor physique are suitable for moderate exercise, such as Tai Chi, Qigong and walking. People with good physique can do aerobic exercise with a small amount of exercise such as jogging and slow cycling to increase their vitality.
Hot water lavipeditum before going to bed
Soaking feet with hot water before going to bed can promote the vasodilation of feet and accelerate blood circulation. There are many acupoints in the foot, and the stimulation of hot water can play a good health care role, especially for people with insomnia and varicose veins in the foot.
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.
Foot bath therapy: decoct Magnetitum, Chrysanthemum, Scutellaria baicalensis Georgi and Polygonum Multiflori Radix in water twice, remove residues to get juice, pour into the bathtub, and soak your feet while they are hot 15-30 minutes, every night 1 time.
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. Close your eyes when drinking, and you can sleep peacefully for a while.