For many people, it is too difficult to have a good night's sleep! Data released by the Neurology Branch of the Chinese Medical Association shows that 45.4% of Chinese people suffer from insomnia. Nearly half! In countless late nights, many people can't sleep, and the more they want to fall asleep, the more they wake up... This kind of chronic waste is protracted and prolonged, and who has experienced it knows. What should I do with
? Today I will introduce 5 sleep aid methods to you, hoping to make more people have a good sleep -
sleep aid diet therapy is well deserved. After all, "internal care" is more direct and effective than external conditioning. There are many foods to help you sleep. I recommend some common ones to you: such as millet, cherry, banana, cheese, pumpkin seeds , dried scallops , mushrooms, sunflower seeds, black sesame, etc. Next, we will introduce a "sleep-helping celebrity" - Longan. Many people may think that it is just ordinary longan? What's so strange about it? If you think so, you are wrong~ Longan is a well-deserved "sleeping fruit"! Traditional Chinese medicine believes that longan has the same origin, sweet taste and warm nature, enters the heart and spleen meridians, and has the effects of nourishing the heart and spleen, nourishing blood and calming the mind. Therefore, people who often suffer from insomnia and feel upset can eat more longans appropriately, which can calm the mind and help sleep and nourish qi and blood.
In addition, most qi and blood drugs work through the two meridians of the liver or kidney. Longan takes a different approach, and it follows the three meridians of the heart, spleen and stomach. Therefore, although they are both qi and blood, longan is particularly good at regulating diseases caused by damage to the heart and spleen. Traditional Chinese medicine believes that excessive thinking can hurt your heart and spleen, so longan is very suitable for mental workers, those who often work overtime and stay up late, or those who are worried and have a bad mood. In addition to soaking in water, longan can also be used as a diet therapy, which has better efficacy.
Health recommendation: longan lotus seed porridge
Ingredients: longan dried 30g, lotus seeds 30g, japonica rice 100g.
Method: Soak lotus seeds for more than half an hour, remove lotus heart , put them in the washed japonica rice and add water to simmer until 80% mature; open the lid and add the washed longan dried, cook until it is fully cooked and ready to eat.
Function: This health porridge has the effects of clearing the heart and helping sleep, calming the mind and relieving stress, and is especially suitable for insomnia caused by excessive stress and excessive thinking.
Comfortable sleep environment The editor dares to say that the sleep environment is the most easily overlooked factor. However, the impact of the environment on sleep is of great importance. In short, a comfortable sleep environment can help people fall asleep quickly; on the contrary, a bad sleep environment will ruin people's sleep. How to create a comfortable sleeping environment? Generally speaking, the sleeping environment includes three aspects: one is the bedroom environment, the second is the bedding environment, and the third is the internal environment of the human body.
First, the bedroom environment includes factors such as temperature, moderateness, light decibels, etc. That is, the temperature in the bedroom is maintained at 18 to 22 degrees Celsius; the humidity is maintained at about 40%; the noise is below 30 decibels; the light is dim and soft. Secondly, you must also choose bedding. For example, choose a softer and lighter color for bed sheets and quilt covers, and never choose ones that are too bright; the material of the bed sheets and quilt covers is suitable for cotton, and the quilt should be warm and gentle according to the climate; choose a mattress with moderate softness and hardness; the height of the pillow is 8 to 12 cm. Finally, let’s talk about the human body’s own environment. This sounds complicated, but it is not difficult to do. Specifically, it is to let everyone get rid of all distracting thoughts when they sleep and devote themselves to sleep. The most important thing is not to play with your phone before going to bed! If you have to play, it is best not to lie down on the bed to play. You can sit in a chair or stand. Anyway, don't do anything other than sleeping in bed!
Foot soaking has always been praised by many people as a sleep-aid trick, but the effects vary from person to person. Some people think it is very useful, while others think it is useless. The editor’s advice to you is: You can try it and see if foot soaking helps you sleep. Don’t be discouraged if you don’t, because foot bathing has many other benefits, such as relieving fatigue, warming your feet, etc.
recommends a sleep aid prescription for everyone: prescription: 30 grams of Codonopsis pilosula, 530 grams of Atractylodes macrocephala, 530 grams of Astragalus html, 20 grams of jujube kernel, 530 grams of Night Gang Vinegar, 530 grams of crushed magnet html. Method: Break all the medicinal materials into small medicine bags, soak them in a hot water bucket when soaking your feet, wait until the medicine is filled and analyzed, and then soak your feet. Comment: Codonopsis pilosula, Atractylodes macrocephala, and Astragalus strengthen the spleen and replenish qi, combined with jujube seeds and night-joint vines to nourish yin and calm the heart and calm the mind, breaking magnets calm the liver and yang, calm the mind and calm the mind.
Moxibustion moxa leaves are spicy and warm in nature. In addition, moxibustion is to burn and iron the skin with ignited moxibustion strips. It is a thermal therapy. Therefore, moxibustion has the effects of calming the mind and helping sleep, dispelling cold and dampness, warming the meridians and unblocking the meridians, promoting qi and promoting blood circulation, and can also prevent the dissipation of the body's yang energy. In other words, problems such as not being able to sleep or not being able to sleep well can be alleviated through moxibustion.
Moxibustion helps sleep, pay attention to these points: moxibustion points: Shenshu acupoint, Guanyuan acupoint, Sanyinjiao acupoint, Zusanli acupoint. Applicable population: Insomnia with insufficient qi and blood, yang deficiency and cold. The patient showed chills, white tongue coating, sore waist and knees, and prone to colds. Time: Moxibustion before going to bed is the best effect of sleep aiding. Reminder: Moxibustion is not allowed directly for facial areas, near blood vessels, joint wrinkles, etc., but indirect moxibustion can be used to avoid leaving scars and or burning blood vessels; strong constitutions can be used for more moxibustion, and weak constitutions should be used for less moxibustion; heat symptoms should not be used for more moxibustion, cold symptoms should be used for more moxibustion; Yin deficiency and have fire and fever diseases, and moxibustion is not suitable for moxibustion.
Combing hair Many ancient "health experts" regard combing hair as a daily health care method, such as "The King of Medicine" Sun Simiao , insisting on "combing hair regularly". " Huangdi Neijing " also records: "Three combs a day, the hair and beard are dense." Frequent combing of hair can not only prevent hair loss and improve hair quality, but also relax the nerves and eliminate fatigue, which can relieve headaches, insomnia, mental tension, etc. Therefore, combing your hair before going to bed is also a good habit to help you sleep.
Pay attention to the following two points, which will help you sleep better: ① Choose comb and wooden comb. These two materials combs are warm in the touch, smooth in the teeth, and are not static, and are more comfortable when in contact with the scalp. ② Use the correct method of combing your hair from the middle of the forehead, and comb the top of the head, pillow, and neck with uniform force. The movements are slow and gentle, gradually speed up, and then comb the left and right sides to the top of the head. Note that the comb teeth should be inclined at a certain angle to the surface of the head, 20 to 30 seconds per minute, 3 to 5 minutes each time, preferably with a heat, swelling and numbness on the scalp. The above are the editor’s sleep-aided tips. Choose one that is useful to you~The above pictures are all from Yitu.com.
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