Massage to improve sleep:

1. Tianmen acupoint opening method: The pulps of the two thumbs are close to the Yintang point (located between the eyebrows), and the remaining fingers of both hands fix the two sides of the head. side. The left thumb first moves vertically upward from Yintang point, through Shenting point (located on the head of the human body, 0.5 inches directly above the center of the current hairline) to Shangxing point (located on the head of the human body, 1 inch directly above the center of the current hairline), and then two The thumbs should be in the lower left and upper right positions, and the upper left and lower right sides should be massaged alternately at the same time. The technique is from slow to fast, from light to heavy, and the massage is repeated for about 1 minute. At this time, the massage will produce a hot feeling in the local area, and it will be concentrated towards the center of the eyebrows.

2. Baihui Point Massage: Use the tip of your right thumb to press the Baihui Point (located on the top of the head, 5 inches above the front hairline, or at the midpoint of the line between the two ear tips), wait until Immediately after local heavy swelling and numbness occurs, use the thumb pad to rotate and massage. Repeat this for about 30 seconds. Then use the palm of your hand to use the Baihui point as the axis to press and massage evenly for about 30 seconds.

3. Jade hammer tapping method: Use your fingertips as a hammer, use both hands at the same time, tap the entire head from back to front, from left to right, tap repeatedly and firmly, and do not miss anything. When percussing, exert force from the wrist, and the force should be even and not too heavy, not too light, and should be strong enough to vibrate without feeling pain. About 1 minute.

4. Ten-finger combing method: comb with fingers, put fingertips on the scalp, use both hands at the same time, and push and massage from front to back in a fan shape starting from the forehead. The technique is mainly kneading, which is soft yet firm. At this time, your head will feel relaxed and comfortable. About 1 minute.

5. You can also soak your feet in hot water before going to bed, which can not only relax your body but also improve your sleep.

Foods to improve sleep:

1. Vinegar

Some people are overworked after a long journey and have difficulty sleeping at night. They can mix it with a tablespoon of vinegar. Take it slowly in warm water. After drinking, quietly close your eyes and you will fall asleep soon.

2. Sugar water

If you have difficulty falling asleep due to irritability and anger, you can drink a cup 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

Tryptophan in milk is one of the eight essential amino acids for the human body. It not only inhibits brain excitement, but also contains amino acids that can make people feel tired. effect. 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. Fruits

People who are overtired and have insomnia can resist muscle fatigue by eating apples, bananas and other fruits before going to bed; On the other hand, its fragrance can also promote sleep.

5. Bread

When you have insomnia, eating a little bread can calm you down and lull you to sleep.

6. Millet

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 sleeping well. 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

Lotus root contains a large amount of carbohydrates and is rich in calcium, phosphorus, iron 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 seeds

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

9. Lotus seeds

Lotus seeds are fragrant and delicious, and have the functions of nourishing the heart and spleen, nourishing blood and calming the nerves. In recent years, 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 serotonin, 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

Jujube is sweet and contains sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron, etc. It can nourish the spleen and calm the nerves. effect. Use 30-60g of jujube every night, add appropriate amount of water and cook it to help you fall asleep.

11. Lettuce

There is a milky white slurry 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.