锘?0 tips to keep you awake at night
How do you fall asleep quickly?
10 tips to keep you awake at night
Bauhinia skin tastes bitter and flat.
The effect of promoting blood circulation, swelling and detoxification.
Treatment of cold and dampness, women with amenorrhea, blood gas pain, throat, diarrhea, bloated, sputum, bruises, snake bites.
1 “Kai Bao Materia Medica”: “The main breaks the blood, the next five showers, strong cooking clothes.
“2 “Japanese Huazi Materia Medica”: “Through the small intestine.
“3 “Southern Materia Medica”: “Drugs and bones pain, wind and cold dampness, numbness, softness, warm gluten, low back pain, cure women’s blood and abdominal pain.
“4 “Outline”: “Blood and blood, swelling and detoxification, treatment of women with blood and pain, through the water.
“5 “Classified Herbality”: “Treatment of bruises, throat, toothache, women’s irregular menstruation, red leucorrhea, blood stasis, hemorrhoids.
“6 “Sichuan Chinese Medicine”: “Drug throat, external application of snake bites.”
“Attention to pregnant women should not take.
銆€銆€3, do stretching exercise before going to bed Professor Guo Yiheng introduced that stretching exercise before going to bed can help sleep.
銆€銆€The first step is to clench your fists and release them.
銆€銆€The second step is to force the forehead up, tighten the muscles here, and then relax; then squeeze the brows in the middle and relax.
銆€銆€The third step is to bite the teeth and teeth, feel the tightness of the cheek muscles, and then gradually relax.
Open your mouth with force and force your tongue against the lower incisor for about ten seconds, then slowly relax.
銆€銆€The fourth step is to lift the shoulders hard and slowly lower them.
Then push the chest out and arch the back forward. The back has a sense of stretch and relax slowly.
This step is to return to the original sitting position when you relax.
銆€銆€The fifth step, deep breathing, after ten seconds of suffocating, feels the chest full of air, feeling uncomfortable, and then relax to restore natural breathing.
銆€銆€In the sixth step, lift the two feet to the horizontal position, press the toes down, tighten the muscles of the thighs, then gradually relax, then lean the toes up, tighten the muscles of the calves, and then slowly relax.
Then let the whole body relax, about 10 minutes.
This method can achieve the purpose of relaxation.
銆€銆€4, adjust the breath to sleep faster Professor Guo Yiheng pointed out that before going to bed should concentrate on breathing for 2-3 minutes.
銆€銆€鈼?Slightly inhale, slowly raise your arms, cross on the chest, separate, and lift to the top of your head.
銆€銆€鈼?Exhale and put your arms back in place quickly.
銆€銆€鈼?The entire process maintains a large circular motion and repeats four times.
銆€銆€Neil Shaha, president of the British Pressure Management Association, said breathing like a baby (abdominal breathing) helps release stress.
The method is: Imagine a gradually expanding ball under the belly button.
Hold your breath for 5-6 seconds and slowly exhale from your nose.
Repeat this action 10-20 times every two hours.
This set of actions will make you less stressed.
銆€銆€5, massage face before going to bed The front massage will make you not only sleep sweeter, but also feel refreshed when you wake up.
Professor Guo Yuheng’s guidance – 鈼?From the head, massage the top of the head with the middle finger or forefinger for 30 seconds; 鈼?Use the tip of the index finger to massage the eyebrows for 30 seconds; 鈼?Use your thumb from top to bottom from the inside out.Wipe the eye sockets; 鈼?Rub your hands until the palms are hot, and put your palms on your eyes for 45 seconds.
銆€銆€Long-term staring at the computer screen tends to deepen wrinkles and crow’s feet, and may also cause fat to build up, forming a double chin and neckline.
The recommended massage method is: forehead, with the eyebrow center as the midpoint, both hands stretch the forehead to the sides to scrape the forehead; the eye, with the fingers to press the ring around the eye; cheeks, find the nasolabial groove, use the finger along the nasolabial grooveSqueeze upwards obliquely.
銆€銆€6. Get rid of anger and anxiety After the day’s work has been racked up or just had a dispute with people, this night is often difficult to sleep.銆€銆€Dr. Colin, the insomnia and sleep research project at the Duke University Medical Center in the United States, has the solution: get up, change rooms, and don’t turn on the lights, which will make your anxiety disappear naturally.
Then go back to bed and continue to sleep.
銆€銆€User question: I often wake up at four or five o’clock and can’t sleep. I always think of a lot of things in my mind. I don’t want to control it. Is there any way to improve it?
銆€銆€Experts replied: It may be the performance of anxiety and depression. It is recommended to go to the hospital for treatment and appropriate anti-anxiety or treatment for depression.
銆€銆€7. Grab the five thieves who stole sleep. First, the hormonal fluctuations.
For women, estrogen and progesterone that fluctuate before and after menstruation can ruin your sleep, and menopausal women experience similar problems.
So taking a warm bath for two hours before going to bed, or eating an over-the-counter painkiller can help you overcome insomnia before menstruation.
銆€銆€Second, a subtle sound source.
The sound can affect the quality of sleep. Professor Ross of the Henry Ford Hospital in Detroit, USA, believes that the exhaust fan in the side room can be opened to allow this continuous and faint noise to cover irregular noise.
銆€銆€Third, coffee or tea.
To improve sleep, it is wise to start drinking caffeine-free drinks from noon.
Although nicotine initially makes smokers more awake, this effect does not last long.
It also induces the release of adrenal hormones, causing physical excitement that prevents us from getting normal deep sleep.
銆€銆€Fifth, too excited before going to bed.
Wang Qiaochu, honorary director of the Institute of Traditional Chinese Medicine Sleep Diseases of Shanghai Traditional Chinese Medicine Hospital, pointed out that being too excited before going to bed, irregular life, environmental changes or noisy may cause insomnia, so try to avoid excessive light and do some relaxation activities at night.
銆€銆€8, a candle to help sleep Taiwan psychologists to treat insomnia is to help you “turn off” the brain of crazy operation.
銆€銆€鈼?Tap the candle to help you focus your attention on a candle flame. The constant changes in the flame will make you feel deeply relaxed.
銆€銆€鈼?Close your eyes and imagine that the warm beam fills your consciousness. It is peaceful, safe and soothing.
銆€銆€鈼?Take a deep breath for a few minutes, bathe in the calm of your heart (if your heart has a side, open your eyes, re-gaze at the real flame, then close your eyes).
銆€銆€鈼?When your heart is like water, slowly open your eyes and gently blow out the candles.
You are very relaxed at this time, you can go to sleep.
銆€銆€9. Dealing with people who can’t sleep when changing beds. The insomnia caused by conditioning is the bed.
Professor Guo Yiheng pointed out that changing the atmosphere of the bedroom can eliminate a psychological obstacle that causes insomnia in a certain sense.
銆€銆€American sleep expert Ryder has also developed a comprehensive technique for treating this insomnia: 鈼?Going to bed only when you are asleep; 鈼?The bed is only for sleeping; 鈼?If you can’t sleep in 20 minutes, get out of bed and do something else; 鈼?Go back to bed when you are asleep (and get up if necessary); 鈼?Set the alarm to wake you up every day – don’t stay in bed; don’t take a nap during the day.
銆€銆€10, bid farewell to warfare Air Force General Hospital expert group leader, air force expert Gao He Professor pointed out that snoring is not terrible, terrible is the accompanying apnea and hypopnea.
銆€銆€Snoring should first be adjusted from behavior and lifestyle. It is necessary to control weight. 70% of snoring patients are overweight, and the degree of obesity is related to the degree of snoring.
銆€銆€Adjustments such as sleeping on the side and raising the bed properly are effective methods to avoid fatigue and drinking.
In addition, the placement of the oral appliance helps the mandible to move forward and increase the space of the upper airway.
銆€銆€Sleep apnea is an important cause of cardiovascular and cerebrovascular diseases such as hypertension and coronary heart disease. Studies have shown that at least 30% of hypertensive patients are accompanied by sleep apnea, and up to 50% to 70% of patients with cerebrovascular accidents have sleep.Apnea.