And you, count sheep and stars at the ceiling.
Endless insomnia makes people insane.
Want to improve sleep quality and increase effective sleep time?
First of all, we should calibrate the sleep clock in the body and bid farewell to insomnia.
Calibrate the body's sleep clock
The biological clock plays a very important role in regulating sleep.
Sleep rhythm is related to the circadian rhythm of human body.
Meridian sleep? What about people who work at night and sleep during the day?
Because the secretion of neurotransmitters in the human body is different at each time period.
People who work and rest upside down can cause dull skin.
It is easy to cause more disease risks, such as:
Cognitive impairment, metabolic syndrome, cardiovascular diseases, etc.
Good sleep is a "longevity medicine"
Calibrate the "longevity clock" in the body
Expert tips to help you sleep well!
A Chinese herbal medicine for preventing insomnia-Ziziphus jujuba seed
Known as the "good medicine for calming the nerves", it has the characteristics of "sweet and sour to turn yin"
It can tonify liver and kidney, nourish heart and liver, and calm the mind.
Insomnia and hyperhidrosis, it is especially appropriate to use Ziziphus Spinosae Semen to decoct and nourish blood;
People who are weak, cold hands and feet, diarrhea, etc. You can add Beiqi and Ginseng with Ziziphus Spinosae Semen to make soup, and drink it during the day.
For hot people who are prone to blush, red eyes, impatience, dry mouth and bitter taste, almond, Juncus Juncus and Ziziphus Spinosae can be added to make soup.
Healthy Jun will bring you a soup meal-Suanzaoren Soup.
Semen Ziziphi Spinosae (fried) 15-20g, 2-3 pieces of red dates, Poria cocos 15g, 20g of Ganoderma lucidum, 2 pieces of ginger and a proper amount of ribs.
Put Semen Ziziphi Spinosae, Fructus Jujubae, Poria, Ganoderma lucidum, Rhizoma Zingiberis Recens, and ribs into a pot, and add water to boil for about 20 minutes;
After the water boils, filter out the floating foam and cook for about 20~25 minutes.
Suanzaoren decoction is helpful for patients with liver-blood deficiency and deficiency-heat disorder, and is not suitable for all insomnia people.
A dietotherapy formula for preventing insomnia-Litchi Lily Beverage
Litchi has the functions of nourishing heart qi, yang and blood.
Paired with lily tea, it can not only soothe the nerves, but also help beauty beauty.
Suitable for cold hands and feet, complexion? White, easily nervous with others.
Production method: 2 pieces of litchi meat (core removed), half of fresh lily, 2 pieces of red dates (core removed), and boiled water instead of tea.
In addition, there are jujube kernels and litchi lily drinks.
These foods are also helpful for sleep.
A good helper to help sleep (food)
Xiaomi:
Among all grains, millet is the most abundant in tryptophan. In addition, millet contains a lot of starch, which makes people feel full after eating, which can promote insulin secretion and increase the amount of tryptophan entering the brain.
Sunflower seeds:
Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibitory function of brain cells and soothe the nerves. Eating sunflower seeds after meals can also promote the secretion of digestive juice, which is beneficial to digestion and sleep.
Spinach:
A veritable "king of vegetables", the nutritional value is equivalent to the sum of eggs, carrots, tomatoes and other foods. The red roots of spinach also contain vitamin K, which is lacking in general fruits and vegetables, and can soothe the nerves; Folic acid in spinach can maintain the stability of brain serotonin, promote nerve health and keep people calm.
A Method to Help Sleep —— Massage with Five Finger Socks
This is a kind of five-fingered socks, by grasping and relaxing your feet.
Stimulate the Yin San Meridian of Foot and the Sanyang Meridian of Foot.
Ways to dredge meridians, qi and blood and improve sleep quality
To do this massage, you should test the pulse rate according to different physical conditions.
Then put on five-finger socks, and finally do acupoint massage on hands/feet.
Lack of qi: pulse-to-interest ratio is 5; Massage the fingers of Guan Chong and Shang Yang.
Ordinary people: the pulse rate ratio is 4~5.
Adjustment of lifestyle and reconstruction of sleep rhythm
Follow the experts to do this set of acupoint massage to improve the rhythm!
Acupoint massage exercise for improving sleep rhythm
During the day: knock on the four gods
The four gods are located on the top of the head, and there are four acupoints in one * * *.
1. The midpoint of the line connecting the two ears is Baihui point. After finding the point, there are four points in the front, back, left and right of the point, that is, four gods.
2. Fingers naturally bend and fingertips are close together. Click on 4 acupoints respectively and massage from light to heavy with breathing. Do it 9 times in each group, at least 3 groups.
Massage time: It is recommended to get up in the morning and take a nap.
Evening: Knead Yongquan Point, Shangqiu Point and Taixi Point.
1. The first point: Yongquan point. Located on the sole, in front of the sole 1/3. After finding Yongquan point, gently rub the point with your palm;
2. The second acupoint: Shangqiu. In the anterior inferior depression of the medial malleolus. After finding Shangqiu point, rub it with your thumb and abdomen;
3. The third point: Taixi point. In the depression between the medial malleolus and the achilles tendon. After finding Taixi point, rub the point with your thumb.
The above three acupoints, 6 times in each group, at least 3 groups.
Massage time: it is recommended to go to bed half an hour.
Efficacy:
Helps to enlighten the mind, stabilize the circulation of qi and blood, and sleep better.
Articles for preventing sleeping pillow
The sleeping pillow should fit the curve of the human head and neck.
The pillow core has good air permeability, moderate hardness and good resilience.
You can hold your neck while lying down, and you can sleep on your side.
The ideal state is that the middle of the pillow is low and the sides are high.
So, which pillow is more suitable for helping people fall asleep?
Memory cotton has the characteristics of slow rebound, which can support the head more effectively and relieve fatigue more easily. Suitable for people who are stressed and have difficulty sleeping.
Easy heat dissipation, good elasticity, easy moisture permeability and durability; Suitable for all people, people who are sensitive to latex should avoid using it.
Cool in summer and warm in winter, breathable and soothing, which can relieve fatigue. Compendium of Materia Medica records that buckwheat husk can clear the brain and improve eyesight, and has appropriate curative effect on insomnia, dreaminess, dizziness and tinnitus.
Moisture absorption and air permeability, soft texture, good warmth retention, not easy to deform. Suitable for everyone.
The pillow filled with Napcon hose is ergonomically designed, ventilated and heat-dissipating, and can be washed in one body, which can prevent stiff neck, improve sleep and prevent allergies.
Can be washed with water and dried in the sun, reduces the breeding of dust mites, and is especially suitable for people allergic to dust mites; The disadvantage is that it is easily deformed.
Insomnia is a nightmare for many people.
Want to have a good sleep, the method should be right!
The sleep methods recognized by these experts
A good sleep is no longer a luxury!
Anshen red wine hot drink
Red wine, Sydney, longan, fresh lily
1. Pour in red wine and boil;
2. Dice Sydney and peel longan;
3. Add the fruit after the red wine is boiled;
4. Add a proper amount of water after boiling again;
5. After boiling, turn to low heat for 1-2 minutes;
6. Turn off the fire and put in the lily.
Guard the bell of longevity and bid farewell to insomnia.
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