Let me share with you a few tips to improve sleep quality:

1. Take a comfortable hot bath before going to bed

Taking a hot bath before going to bed is very beneficial to our health, which will naturally raise our body temperature, make our blood circulation smoother and speed up our metabolism. The water temperature should be kept at 37℃~39℃, which can activate the sympathetic and parasympathetic nervous systems, which are two parts of the autonomic nervous system. The former maintains the physiological needs of the body when it is excited, and the latter maintains the physiological needs of the body when it is quiet. The two functions are opposite, but the body is normal when it is balanced, and the comfortable water temperature provides such an environment. Therefore, it can relax the whole body and eliminate fatigue, which is conducive to the improvement of sleep quality.

2. Remember your best expression before going to bed

Before going to bed every day, you can repeatedly make your most beautiful expression in front of the mirror-a happy smile, and then fall asleep in a happy mood. This most beautiful smile will leave an impression on your brain, so that you will have a sweet expression during sleep and become a veritable "sleeping beauty". 3. Listen to soft classical music before going to bed. You can use the time before going to bed to listen to a piece of music and immerse yourself in a quiet and soft artistic conception, thus soothing the spirit and skin and increasing the skin's absorption ability of skin care products. At the same time, after getting up in the morning, the skin just wakes up after a full night's sleep. Putting a classical music, elegant and lively, combined with massage and maintenance, can activate skin cells and clear your head.

4. Drink a cup of hot milk

Milk contains hypnotic substances, which can make the whole body feel comfortable, help to fall asleep and eliminate fatigue. Drinking a cup of hot milk before going to bed has a particularly obvious hypnotic effect on neurasthenia caused by physical weakness.

5. Create a good sleeping environment

To ensure a good sleep, you should also pay attention to a good sleeping environment. You can prepare silk or cotton bedding, eye masks and earplugs. Keep the room temperature at about 21℃; Adopt the correct sleeping position; The hardness of the bed should be moderate; The pillow height should be 6 ~ 8 cm; Wear soft and breathable cotton pajamas.

6. Massage your feet before going to bed

You can soak your feet in hot water for about half an hour before going to bed, then apply lotion on your feet and massage your toes, soles and feet repeatedly with your hands. Straighten your toes for 5 seconds before going to bed, then bend them for 5 seconds, and do it on each foot for 5 times, which will help relieve the fatigue of the day and have a good sleep.

porridge is the first tonic.

all the five flavors of medicine are reinforcing and purging with the five internal organs, but they are only adjusted because of their nature. Acid enters the liver, bitter enters the heart, sweet enters the spleen, pungent enters the lung and salty enters the kidney. Xin dominates the powder, acid dominates the harvest, sweetness dominates the delay, bitterness dominates the firmness, and salty dominates the softness. Xin can disperse stagnation and moisten dryness, cause body fluid and ventilate; Acid can slow down and disperse; Willing to prioritize; Bitterness can dry, damp and firm; Salty can be soft and firm; Light energy can help you understand. Li Shizhen said: Sweet and slow, sour, bitter and dry, pungent and scattered, salty and soft, light and penetrating, the nature of five flavors must be constant; If it supplements or purges, the five internal organs will overlap with each other at four times. Warm, cool, cold and hot are the nature of the four qi; It tonifies and purges the five zang-organs, and is also applied alternately.

-Compendium of Materia Medica

In fact, there is no need to search around for cosmetics with various functions. As long as we adjust our internal organs and make our body safe, our skin will naturally be transparent and beautiful from the inside out. In the view of TCM, the human body is a small universe, a whole, and all parts of the human body are closely related, and the internal conditions of the body will be reflected externally.

It's like a tree. The internal organs are roots, and the appearance is flowers blooming on the branches. The roots are strong, and the flowers naturally bloom brilliantly. If the tree has rotted from the roots, the flowers will surely wither soon.

A woman's charming face must be backed by healthy internal organs. Women's bad complexion is often due to the dysfunction of the five internal organs. Therefore, everyone understands that if you want to maintain beauty, you should first strengthen the physiological functions of the internal organs, so as to make your appearance last. The important role of zang-fu organs has been mentioned one after another, and this chapter will explain it in detail through Compendium of Materia Medica.

If our heart is not healthy, our spirit is insufficient, our blood supply to our face is insufficient, and our skin is not nourished, our face will be pale and dull or sallow. If the liver fails to discharge its duties, the qi is not coordinated, the blood circulation is not smooth, and the blood stagnates on the face, the face will be green or chloasma will appear. Liver blood deficiency, facial skin lacks blood nourishment, so his face is dull and dull, his eyes are dry and he can't see clearly. If the spleen is not good, the qi, blood and body fluid are insufficient, and the face cannot be nourished, the person will be listless, pale and sallow. If the lung function is abnormal for a long time, the skin is dry and the face is gaunt and pale. However, if the kidney is weak, people's faces will be dark, their temples will be gray, their teeth will shake and fall, and they will age before they get old.

One of the most convenient ways to strengthen the internal organs is to drink porridge. Li Shizhen mentioned in Compendium of Materia Medica that "porridge is the first tonic". Let's first take a look at the ingredients that can be used to nourish the viscera!

Xiaomi can enhance the function of small intestine, and has the effect of nourishing the heart and calming the nerves; Lily has the effects of "moistening lung and relieving cough, invigorating middle energizer and benefiting qi, clearing heart fire and calming nerves"; Lycium barbarum is sweet, which can tonify the kidney and moisten the lungs, generate lean qi and improve eyesight; Longan is sweet, appetizing, invigorating spleen, tonifying deficiency and growing wisdom; Brown sugar can regulate the spleen, slow down the liver and maintain the five internal organs. You should eat more of these foods. Li Shizhen in compendium of materia medica? Fruit department? Hawthorn wrote that hawthorn can strengthen the stomach and promote digestion. "Those who have weak spleen and sore chest and abdomen will chew two or three pieces after each meal, which is excellent. But don't use it more, for fear of anti-cutting. " There are many records about this kind, such as Bai Ziren nourishing the heart, moistening the kidney, nourishing the mind and calming the mind; Mulberry benefits the five internal organs, promotes blood circulation, generates spirit, and enters the heart, liver and kidney meridians, which is a good fruit for nourishing and strengthening, nourishing the heart and improving intelligence; Lotus meat is heart-to-heart and kidney-nourishing, vital energy-consolidating, bones and muscles-strengthening, deficiency-tonifying, eyes and ears-benefiting.

Aishang Food Street

■ Longan lotus seed porridge ■

Material: 31g of longan meat, 31g of lotus seed meat and 111g of glutinous rice.

practice: add water to boil longan meat, lotus seed meat and washed glutinous rice together, and then cook slowly on low heat until the rice grains are rotten.

efficacy: taking this porridge regularly can nourish the heart, enrich the blood, moisturize and beautify the face.

■ Tremella Chrysanthemum Porridge ■

Materials: Tremella, Chrysanthemum each 11g, glutinous rice 61g, and proper amount of honey.

practice: wash the tremella, chrysanthemum and glutinous rice, put them into the pot together, add some water to cook porridge, and add some honey to take after the porridge is cooked.

efficacy: taking this porridge regularly has the functions of nourishing liver, enriching blood, improving eyesight, moistening skin, removing spots and whitening skin.

■ Jujube Poria Poria porridge ■

Materials: 21 big jujubes, 31g Poria, and 111g japonica rice.

Practice: Wash the red dates, cut them open, remove the core, mash them with Poria, and cook them with japonica rice to make porridge instead of breakfast.

efficacy: it can moisturize the skin, increase the elasticity and luster of the skin, and play a role in caring skin.

■ Lily porridge ■

Ingredients: 41g of lily, 111g of japonica rice, and appropriate amount of rock sugar.

practice: add appropriate amount of water to lily and japonica rice to cook porridge. Add rock sugar to the porridge and cook it for a while instead of breakfast.

Efficacy: It can better restore the face color of women with various fevers, such as haggard face, long-term neurasthenia, insomnia and dreaminess, and dull face of menopausal women.

■ Sesame walnut porridge ■

Material: 31g sesame, 31g walnut kernel and 111g glutinous rice.

practice: put sesame seeds, walnut kernels and glutinous rice into the pot, and add some water to cook porridge instead of breakfast.

efficacy: it can help hair grow and make skin white and plump.

Spleen and stomach exercises, beauty cultivation

Jujube is the fruit of spleen, and spleen diseases should be eaten.

-Compendium of Materia Medica

Spleen is called "the foundation of the day after tomorrow", which has the function of transporting Shui Gu, digesting diet and transporting the essence of diet to the whole body. When the transport function of the spleen is normal, the limbs will be active and the muscles will be full and strong. Spleen opens to the mouth, and its brilliance lies in the lips. If the spleen is healthy, it will be full of blood, rosy complexion and good skin elasticity; On the other hand, the spleen loses health, qi and blood and body fluid are insufficient, and the face cannot be nourished, and the person will be mentally exhausted, pale and yellow. Therefore, women should pay attention to strengthening the spleen and keep its function healthy.

the most important thing for spleen and stomach health is diet recuperation. In daily life, the balance of dietary nutrients, the richness and diversity of food varieties, and the timing and quantification of meals are all conducive to maintaining the spleen and stomach. Eating disorder is the main cause of spleen and stomach injury, which is called "food injury" in Chinese medicine. Dietary injuries include three aspects:

1. Irregular diet < P > Overeating, hunger, irregular meals and other eating disorders.

2. biased diet

of course, this kind of food not only refers to partial eclipse, but also includes inappropriateness of cold and heat, excessive eating of fat and sweet taste, excessive eating of five flavors and excessive drinking.

3. unclean diet

mainly refers to not paying attention to the hygiene of ingredients and eating habits.

in the diet maintenance of the spleen and stomach, jujube is the first choice. Jujube has been listed as one of the "five fruits" (peach, plum, chestnut, apricot and jujube) since ancient times, with a long history. It is sweet in taste and flat in nature, and enters the spleen and stomach meridians; It has the effects of invigorating the spleen and stomach, nourishing yin and blood, nourishing the heart and calming the nerves, and relieving the medicinal properties; It can be used to treat anorexia and diarrhea caused by spleen deficiency, and it also has a good nourishing effect for people with physical weakness after illness. Jujube is rich in protein, fat, sugar, vitamins, minerals and other nutrients, so it has always been a good health care product for invigorating qi, nourishing blood and calming the nerves, and is beneficial to patients with hypertension, cardiovascular diseases, insomnia and anemia. Jujube is not only a good product for health care, but also for skin care and beauty.

In terms of emotion, thinking is a normal physiological activity of human beings. If you think too much, even if you think too much, you will cause qi stagnation and accumulate in the middle, so it is said that thinking hurts the spleen. Therefore, women should learn to face all personnel with an optimistic and open-minded attitude.

Physical exercise also has a good health care effect on the spleen and stomach. You can do some sports such as walking, jogging, mountaineering, swimming, etc. You should keep exercising and persevere.

Here is a set of exercises to maintain the spleen and stomach:

1. Sit cross-legged and barefoot, press the Yinbai point of the right foot with the thumb of the left hand (inside the root of the big toe), press it left for 15 times, press it right for 15 times, and then press the Yinbai point of the left foot with the thumb of the right hand in the same way as before.

2. Sit cross-legged, press Gongsun point on the right foot (the inside of the foot, the lower edge of the first metatarsal) with your left thumb, press it left for 15 times, press it right for 15 times, and then press Gongsun point on the left foot with your right thumb in the same way as before.

3. Sit cross-legged, press the right Sanyinjiao point (3 inches above the tip of the medial malleolus and at the posterior edge of the tibia) with your left thumb, press it left for 15 times, press it right for 15 times, and then press the left Sanyinjiao point with your right hand in the same way as before.

4. Sit upright, put your hands on your knees, and press Yinlingquan (the lower edge of the medial condyle of tibia) with your thumb for 31 times.

5. In the supine position, place the palm of your left hand on the Zhongwan point (between the abdominal midline, xiphoid process and umbilical cord, the upper 1 inch of Zhongwan point is the upper Wanwan point, and the lower 1 inch is the lower Wanwan point), covering the upper, middle and lower Wanwan points, and press your right hand on the back of your left hand. Turn left and press and knead for 21 times, and turn right and press and knead for 21 times.

6. Lie on your back, put your hands on both sides of your abdomen, press Tianshu point with your middle finger (2 inches away from the umbilicus), and press it up and down for 31 times.

7. In supine position, press the palm of your left hand under the xiphoid process and press your right hand on the back of your left hand. Push from top to bottom to pubic symphysis of lower abdomen for 51 times.

8. Sit upright, press Zusanli point with both thumbs (3 inches under the outer knee and outside the tibia) and rotate for 31 times.

9. Press the thumb of both hands at Zusanli point and push it from top to bottom along the outside of tibia to ankle joint for 31 times.

11. After doing the above exercises, you can do squat exercises for 11 times and chest-expanding exercises for 11 times, so as to promote the circulation of qi and blood in the whole body and contribute to the effect of spleen and stomach exercises.

This exercise can promote spleen and stomach transport, increase appetite and enhance physical fitness.