Sleeping at night is a very important thing. Although sleep is needed every day to restore the body's energy, some people's sleep quality is not very good. Even if they go to bed in time, it is still difficult to restore their mental state. I need to think of ways to improve my sleep, so are there any small ways to improve my sleep? What are some effective ways to improve sleep?
1. Soak your feet in vinegar
Before going to bed, add a small amount of vinegar to warm water and massage your feet while soaking them. This can activate the meridians, coordinate the excitement of the nerves, and regulate nervousness. Nerves, regulate qi and blood in meridians, connect yin and yang, improve sleep quality, and cure sleep disorders such as insomnia and dreaminess.
2. Yoga
(1) Plow Pose
Lie on your back, with your legs straight and close together, and your arms open on both sides. Inhale, press your palms toward the ground, and lift your legs off the ground; exhale, continue to raise your legs above your head, buttocks and lower back off the ground; lower your feet, touch your toes lightly to the ground, and keep breathing naturally.
Allowing the blood in the body to temporarily return, helps to discharge impurities deposited in the blood, promotes blood circulation throughout the body, nourishes the spinal nervous system, relieves back pain and waist pain, improves metabolism, and promotes sleep.
(2) Shoulderstand
Start in the same way as the Plow Pose. Straighten your legs upwards, perpendicular to the ground, leave your back off the ground, touch the ground with your shoulders, and maintain natural breathing.
Improve hemoglobin content, replenish the vitality of the brain and abdominal organs, and let fresh blood nourish the head and face.
(3) Close your eyes and adjust your mind
Sit in yoga pose, close your eyes lightly, and focus all your attention on your breathing. Relax your cerebral cortex and enter a quiet inner world. Inhale deeply using abdominal breathing and exhale slowly.
3. Adequate preparation before going to bed
Adequate preparation before going to bed can help shorten the time to fall asleep and improve the quality of sleep.
(1) Brush your teeth and wash your face
Washing your face and brushing your teeth before going to bed can reduce electromagnetic radiation, protect the skin, and maintain a comfortable and relaxed state, so "wash and sleep" is definitely in line with scientific health care. Admonished.
(2) Combing hair and massage
Combing hair with fingers before going to bed can stimulate and massage the scalp, dredge blood in the brain, relieve pain and improve eyesight, promote brain thinking, improve memory, reduce hair loss, and eliminate Brain fatigue; massaging the head, ears, face, shoulders and neck, massaging the chest, back, and legs, rubbing the Yongquan point on the soles of the feet alternately, and massaging the abdomen with palms folded together can all help improve sleep quality, so massage each other or yourself before going to bed. Massage is a great way to improve your sleep.
(3) Moderate activity
Walking and rubbing feet can promote blood circulation, relax meridians and activate collaterals, allowing people to fall asleep faster and more comfortably.
4. Improve the sleeping environment
(1) Adequate oxygen supply
The brain still needs a lot of oxygen during sleep, so green plants should not be placed in the bedroom. If you sleep with a heavy head, it is best to choose a bedroom facing south to ensure that the bedroom has sufficient sunlight and air circulation during the day.
(2) Bedroom cleanliness
Make sure the bedroom and bedding are clean, and there is no accumulation of debris under the bed to avoid the breeding of mosquitoes; wash and dry bedding frequently, and the dried cups will be soft and warm It also has a refreshing fragrance, which helps to maintain a relaxed and happy mood while sleeping, thus improving the quality of sleep.
(3) Soft light
During the preparation stage before going to sleep, you should dim the light to give your brain a hint that you are about to sleep, and turn off the lights before going to bed. If you fall asleep under the light, your sleep will be unstable, the light sleep period will be extended, and it will be difficult to enter deep sleep.
(4) Quiet bedroom
A quiet sleeping environment is one of the important conditions for ensuring sleep quality. Instead of listening to noisy and dynamic music before going to bed, you can listen to light music for hypnosis; avoid opening the bedroom window to the busy city or street.
(5) Correct sleeping posture
Correct sleeping posture is also an important way to improve sleep. People change their posture as much as 10 to 50 times a night during sleep. Tossing and turning during sleep has the effect of promoting sleep and eliminating fatigue. Generally speaking, the right sleeping position with legs flexed is the best, but it is also attractive and confusing. Different, it is particularly important to find your most comfortable sleeping position.
5. Diet therapy
(1) Millet porridge
Millet is slightly cold in nature and has the effects of "strengthening the stomach, harmonizing the spleen, and sleeping well".
The rich tryptophan contained in millet can promote the secretion of neurotransmitter serotonin from brain nerve cells, which is a component that can make people feel sleepy. In addition, the high starch content in millet will promote insulin production after being ingested by the human body. secretion and increase the tryptophan content in the brain.
(2) Longan
Longan is sweet in taste and warm in nature. It has the functions of nourishing blood, calming the nerves, tonifying the heart and brain. Drinking longan tea or decoction of longan and sugar during sleep can help improve sleep.
(3) Lotus seeds
Lotus seeds are astringent and mild in nature, while lotus heart is bitter in taste and cold in nature, both of which have the effect of nourishing the heart and calming the mind. Lotus seeds contain heart base, rutin and other ingredients, which can calm the nerves and promote insulin secretion. Drinking lotus seed boiled water before going to bed can improve sleep.
(4) Walnuts
Walnuts are sweet in taste and warm in nature. They are a good nourishing and nutritious food and can treat neurasthenia, forgetfulness, insomnia and dreaminess. Take japonica rice, walnut kernels and black sesame paste, cook porridge over slow heat, add a little sugar to mix and drink, which can improve sleep quality.
In addition, eating more mulberries, sunflower seeds, red dates, honey, and milk can help improve sleep quality.
6. The harm of long-term insomnia
1. Impact on intelligence
Long-term insomnia will prevent the brain from adequate rest and nutritional supplies, affecting the brain's function. Development, the patient's intelligence will decline in the long term.
2. Impact on lifespan
Sufficient sleep can ensure that the human body gets adequate rest. Sleep accounts for about one-third of human life. Only by sleeping well can people have better health. Good mental and physical strength participate in daily labor and various activities.
3. Affects energy
Insomnia is closely related to people’s energy. Only with good sleep can people have abundant energy. During sleep, all parts of the human body can rest,
maintaining the normal metabolism of the human body, ensuring the supplement of nutrients, and allowing the entire life system to rest normally.
4. Impact on children's development
Children in the growing period must have a good sleep to promote healthy growth. Long-term insomnia will directly affect the growth and development of children.
5. Reduced immunity
Long-term insomnia will reduce people’s immunity and their ability to fight various viruses. The most common one is getting angry. Patients with severe insomnia are more likely to develop high blood pressure, heart disease and other diseases.
6. Affects mood
Long-term insomnia can cause people to be emotionally nervous, irritable, listless, reduce work efficiency, and prone to negative emotions. Being in this state for a long time will cause mild depression and a negative psychology of pessimism and world-weariness.