How to sleep better

1. "Fitness method before going to bed"

1. Walking method. Walking for 10 to 20 minutes before going to bed will help you fall asleep. At the same time, blood will circulate to the body surface, which can maintain the skin after sleeping.

2. Soak your feet before going to bed. The widely circulated sayings "Three hundred steps after a meal and a basin of soup before going to bed" and "Wash your feet before going to bed are better than taking tonics" all have certain truths. The method of soaking your feet before going to bed is to soak your feet in hot water of about 45 degrees until it cools down, for 10-20 minutes.

3. Strengthen the heart. In order to save precious time before going to bed, while soaking your feet, press the Laogong point on the palm of your hand, which will strengthen the heart. Use the thumbs of both hands to press each other, the number of presses is 50 times.

4. Press Zusanli point. After pressing the acupuncture points on the hands, press the acupoints on the legs. Zusanli point is one of the most important points. It is located 3 inches directly below the outer knee eye, that is, 4 finger widths below the knee joint on the outside of the front edge of the calf bone. Use your fingers to press Zusanli point hard until you feel numbness and swelling. Regular pressing can enhance the body's disease resistance and improve your health.

5. Strengthen the waist and strengthen the kidneys. After soaking your feet, be sure to dry them to avoid catching a cold. For warmth, you can also put on clean socks. Then it’s time to do some pre-sleep exercise – twist your waist. The advantage is that it can flex the waist and protect the kidneys. Stand with your legs open, place your hands on your waist, lean your upper body forward slightly, and slowly twist your waist to the left and right, gradually speeding up your movements to create a sense of heat in your waist.

6. Massage the lower abdomen. Immediately after the activity, lie down on the bed, face the ceiling, relax and stop thinking. Place your hands on the Dantian, first massage it in the clockwise direction 36 times, and then massage it in the counterclockwise direction 36 times. This has the effect of regulating qi, aiding digestion, and strengthening the stomach.

2. "Bedtime Music Method"

1. Customize the background sound and listen to music that relaxes or helps you sleep. For example: listening to lullabies, a river, soothing and beautiful songs, birds before going to bed, then the surrounding environment before going to bed will help you sleep.

2. Buddhist music. For example: the Great Compassion Mantra or chanting and chanting music. Play the music before going to bed until you fall asleep naturally.

3. Taoist music. For example: poems, lyrics, songs, poems and paintings.

3. Creating Atmosphere Method

Sleeping is a normal psychological process. It is a passive process and cannot be completely controlled by us. If you don't sleep well, it will affect your body, so we must try our best to create an atmosphere for normal sleep.

1. Maintain a good attitude. Good sleep should be based on a normal and natural mentality, and maintain a good mentality of optimism, contentment, and long-term happiness. Have a full understanding of social competition, personal gains and losses, etc., and avoid psychological imbalance caused by setbacks.

2. Relax your body and help you sleep. Comfortable physical conditions can help you fall asleep quickly. You can choose to take a walk before going to bed to relax your mind. You can also take a bath or soak your feet in hot water before going to bed. This is all about creating a conditioned reflex mechanism that is conducive to falling asleep. Take a hot bath, soak your feet, drink a glass of milk, etc. half an hour before going to bed. As long as you persist for a long time, you will establish a "conditioned reflex to fall asleep."

3. Self-suggestion to allow the body to adapt to sleep. Before going to bed, play some relaxing activities, or count sheep, or listen to some plain and regular sounds, such as the pattering of rain, light music, etc., which can help you sleep, and you can also establish conditions to induce sleep. reflection.

4. Develop good sleeping habits. Poor sleep is often affected by external factors, so don't do anything that is dependent on you before going to bed, or drink alcohol, coffee, etc., which will only make your sleep worse. And it is best to keep the sleeping environment clean and comfortable, without any adverse conditions such as noise.

If you can follow these methods, do not overuse your brain before going to bed, eliminate distracting thoughts after going to bed, and pay attention to the quiet environment in the bedroom, you can prevent poor sleep and be energetic the next day.

4. Methods to improve sleep quality

Rule 1: Sleep time

To sleep in the four seasons, you should "go to bed late and get up early" in spring and summer, and "go to bed early and get up early" in autumn. , you should "go to bed early and get up late" in winter. It is best to get up before sunrise and not too late. The sleep time of normal people is generally about 8 hours a day, and the frail and sick people should increase their sleep time appropriately.

Rule 2: Sleep direction

Sleep with your head north and feet south. The human body is affected by the earth's magnetic field anytime and anywhere, and the brain is also disturbed by the magnetic field during sleep. When people sleep, they should adopt a posture with their head north and feet south so that the magnetic field lines pass through the human body smoothly and minimize the interference of the earth's magnetic field.

Rule 3: Sleeping posture

The effect of sleeping like a bow is good, and sleeping on the right side is light. Research shows that "sleeping like a bow" can appropriately reduce the force of the earth's center on the human body. Since the heart of the human body is mostly on the left side of the body, lying on the right side can reduce the pressure on the heart. At the same time, avoid placing your hands near the heart to avoid waking up due to nightmares.

Rule 4: Bedtime period

Whether you are a "night owl" or a "go to bed early and get up late" person, you should find your biological clock and improve your sleep and rest. efficiency.

Traditional Chinese medicine theory believes that the two hours of midnight (11 o'clock at night to 1 o'clock in the morning) and noon (11 o'clock to 13 o'clock in the day) are the times when the temperature difference changes the most every day. During this period, the human body needs proper rest.

Rule 5: Sleeping environment

You should try to avoid placing too many electrical appliances in the bedroom to ensure that the human brain is not disturbed too much during rest. In addition, do not wear watches, teeth, mobile phones and other items to sleep, otherwise it will affect your health.

5. Dietary conditioning methods

Dietary conditioning methods for insomnia:

1. Insomnia is a problem for many office workers nowadays. Many insomnias are due to stress. It is caused by factors such as long-term mental burden, excessive worry, and long-term lack of balance between work and rest. Although these are common factors for insomnia, if the trace element copper in our body is imbalanced, it is also an important reason for insomnia. . People who don't sleep well have low blood levels of copper and iron, and high levels of lead.

2. There are many dietary methods to treat insomnia. People who often suffer from insomnia usually eat more foods containing copper. So which foods are rich in copper? Foods rich in copper include: Foods such as squid, clams, snails, cuttlefish, crabs, shrimps, eels, mutton, liver, corn and mushrooms. People with insomnia can eat more of these foods appropriately.

3. Calcium and magnesium in food are also very important for people suffering from insomnia. The combination of calcium and magnesium can become a natural sedative and relaxant. Drinking two cups of milk every day will ensure that the body's calcium intake will not be lacking. For people who don't like drinking milk, they can eat more small fish with bones, beans and green leafy vegetables. When taking calcium supplements, you can take some vitamin D appropriately. Vitamin D helps the absorption of calcium. As for magnesium, you can get it from bananas and nuts, as well as chocolate if appropriate.

6. Food to aid sleep

Food that helps sleep:

1. Millet: Among all grains, millet is the richest in tryptophan. . In addition, millet contains a lot of starch, which makes people feel full after eating. It can promote the secretion of insulin and increase the amount of tryptophan entering the brain.

2. Walnuts: Clinically, walnuts have been proven to improve sleep quality, so they are often used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and dreaminess. The specific way to eat it is to mix it with black sesame seeds, pound them into a paste, and take 15 grams before going to bed. The effect is very obvious.

3. Sunflower seeds: Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibitory function of brain cells, and have a calming effect. Eating some sunflower seeds after dinner can also promote the secretion of digestive juices, which is helpful for digestion and stagnation and helps sleep.

4. Milk: Warm milk contains some tryptophan (an amino acid with a calming effect) and calcium. Calcium helps the brain make full use of tryptophan.

5. Jujube: The sweet taste of jujube helps you sleep.

6. Spinach: The veritable "King of Vegetables" because its 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 ordinary fruits and vegetables. Soothing: The folic acid in spinach can maintain the stability of serotonin in the brain, promote nerve health, and keep you calm.

7. How to prevent insomnia by yourself

1. Avoid high mental stress and maintain a good attitude.

2. Try not to stay up late.

3. Try to keep a regular life.

4. Exercise appropriately to prevent insomnia.

5. The diet should be reasonable. On the basis of ensuring three meals a day, eat less dinner and avoid eating big fish, meat and spicy food.

6. Soaking your feet at night is good for sleeping. Soak your feet in warm water for 10 minutes every night and massage your feet with your hands to promote blood circulation and promote sleep.

7. Avoid being overly excited or overthinking before going to bed. If you don't watch too intense movies, TV shows, or novels before going to bed, and don't think about overly sad things, you can relax your mind and help you fall asleep.

8. Tips on food to help you sleep

(1) Vinegar for hypnosis. Some people are overworked after a long journey and have difficulty sleeping at night. They can add a tablespoon of vinegar to warm boiled water and take it slowly. After drinking, quietly close your eyes and you will fall asleep soon.

(2) Sugar water hypnosis. If you have difficulty falling asleep due to irritability and anger, you can drink a glass of sugar water. Because sugar water can be converted into a large amount of serotonin in the body, this substance enters the brain and can inhibit the cerebral cortex and make it easy to fall asleep.

(3) Milk hypnosis. Tryptophan in milk is one of the eight essential amino acids for the human body. It not only inhibits brain excitement, but also has the effect of making people feel tired. It is one of the indispensable amino acids in the body. The content in a glass of milk is enough to make people fall asleep and fall asleep quickly.

(4) Fruit hypnosis. People who are overtired and have insomnia can resist muscle fatigue by eating apples, bananas and other fruits before going to bed; if they put fruits such as oranges next to their pillow, their fragrance can also promote sleep.

(5) Bread hypnosis. When you have insomnia, eating a little bread can calm you down and lull you to sleep.

(6) Xiaomi hypnosis. In addition to being rich in nutrients, millet has the highest tryptophan content among cereals.

Traditional Chinese medicine believes that it has the effects of strengthening the spleen, harmonizing the stomach, and inducing sleep. How to eat: Take an appropriate amount of millet, add water to cook porridge, eat it for dinner or before going to bed, it can have a soothing effect.

(7) Fresh lotus root hypnotizes. Lotus root contains a large amount of carbohydrates and is rich in calcium, phosphorus, iron, etc. and a variety of vitamins. It has the effects of clearing away heat, nourishing blood, and removing troubles. It can cure blood deficiency and insomnia. How to eat: Take fresh lotus root and simmer it over low heat. Add appropriate amount of honey after slicing. You can eat it at will. It has the effect of calming the nerves and falling asleep.

(8) Sunflower seed hypnosis. Sunflower seeds are rich in protein, carbohydrates, vitamins, amino acids, unsaturated fatty acids, etc. They have the effects of calming the liver, nourishing blood, and lowering blood pressure and cholesterol. Eating a handful of sunflower seeds every night has a good sleep effect.

(9) Lotus seed hypnosis. Lotus seeds are fragrant and delicious, and have the effects of nourishing the heart and spleen, nourishing blood and calming the nerves. Biologists have confirmed through experiments that the nephrine, aromatic glycosides and other ingredients contained in lotus seeds have a sedative effect; after consumption, they can promote the pancreas to secrete insulin, which in turn can increase the supply of 5-hydroxytryptamine, so it can make people fall asleep. Taking boiled lotus seeds in sugar water every night before going to bed will have a good sleep-promoting effect.

(10) Jujube hypnosis. Jujube is sweet in taste and contains sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron, etc. It has the effects of tonifying the spleen and calming the nerves. Use 30-60g of jujube every night, add appropriate amount of water and cook it to help you fall asleep.

(11) Sleep-promoting drinks. Cut 100g of onions into slices, soak them in 600mL of soju, and take them out after 1 week. Take 10ml of onion wine, about 90ml of milk, 1 egg and half an apple to juice. After blending, drink 30 minutes before going to bed.

(12) Lettuce hypnosis. There is a milky white serum in lettuce, which has a calming effect and is non-toxic. It is most suitable for people with neurasthenia and insomnia. When using it, boil the lettuce with skin in slices and drink the soup, especially before going to bed, it has a sleep-promoting effect.

(13) Sleep aid tea. Sleep-aid tea can help you sleep

(14) Golden Jujube. Organic golden jujube, golden jujube has a unique "natural sleep aid factor", which can effectively promote and improve sleep, and give you a sustained and deep sleep. It is a high-quality nutritional supplement for healthy sleep. Due to harsh growing conditions and scarce yields, it is particularly precious.