Soft wood 14 coup hypnotic efficacy
From：
LDFCORK.Co.ltd
Post date：
2014-09-23
1 regular life is the most effective way to avoid insomnia
Develop a regular sleep habits and timing to get up, obey your nature, to adhere to their customary time to go to bed, to establish a good biological clock. Encounter holiday weekend, avoiding late, sleep more people are not beneficial. Sometimes because of things and stay up late, get up in the morning should avoid disrupting the biological clock.
Sleep at night how to do? 14 small coup magical hypnotic efficacy
2 good environment helps fast asleep
Keep your bedroom clean, quiet, away from the noise, avoid light stimulation. Temperature should be appropriate temperature to 18 ~ 20 ℃ best, try to make it cool. If indoor air is too dry, the floor should be watering, you can also use a humidifier. Keep your bedroom air circulation, ventilation windows before going to bed should be. Choose a comfortable bed, generally moderate hardness or soft wood brown trampoline mat is appropriate. Hard and soft pillows to moderate.
3 have the correct sleeping posture
Choose a let his body relax prone position, the general proposition to the right side, slightly bent legs, body naturally relax in one hand and the anterior elbow put one hand on the thigh naturally.
4 insisted habitual bedtime activities
Create conditions conducive to sleep reflex mechanism. Relax before bedtime, such as a hot shower for half an hour before going to bed, foot bath, listen to soft music to help sleep. As long insisted that it will establish a "sleep conditioned reflex."
5 food conditioning
Dinner with light and rich in protein, vitamin diet is appropriate, try to eat hard to digest or greasy foods stimulate the taste.
Choose the right amount of food on the diet of some foods contribute to neurological function, such as river fish, fish, oysters, shrimp, sunflower seeds, dates, liver, kidney, walnuts, peanuts, apples, mushrooms, peas, milk and so on.
Whether too full or too hungry can affect sleep, hungry can not sleep, eat too much, but will be difficult to fall asleep, the Chinese have "Stomach, Insomnia," said the dinner seven or eight full can.
Before going to bed two hours should try to avoid drinking alcohol, coffee, tea, cola drinks, such as irritation, avoid frequent urination due to mental excitement or affect normal sleep. Many people believe that alcohol helps sleep, although the drink is easy to fall asleep, but it is not easy to persistent sleep, wake up very difficult to sleep.
6 drink hot milk
Drink a glass of warm milk before going to bed can increase the secretion of human insulin secretion of serotonin in the brain to promote sleep; while milk containing traces of morphine style material, with calm soothing effect, prompting the body to sleep peacefully.
7 moderate exercise during the day helps to fall asleep at night
During the day walking, qigong, tai chi and other exercise, can improve the body's ability to regulate autonomic, making Zhang relaxation conducive to quiet sleep at night. But within half an hour before going to bed is not suitable for the work force had overwork and exercise, do not try to make yourself tired by strenuous exercise and sleep, the results are often counterproductive. If the evening or night exercise habits, it is best to carry out two hours before bedtime.
8 remain optimistic, peace of mind
To emotional stability on the bed, do not go to bed with a problem, temporarily put aside, not cranky, there are things that can be left to the next process, close your eyes and go to sleep quietly. Take a deep breath, listen to soft music or slow-paced song, so chaotic mood eased with the rhythm of the music. Some people on the situation for a few days of poor sleep or insomnia, nervous anxiety, lack of rest that the brain is not short-lived, ill will, and such cause excessive anxiety and worry, the more nervous, they want to force sleep, counterproductive.
9 bedtime to wash a hot foot.
There are many human organs foot reflex zones on the bed post to 40 ℃ ~ 50 ℃ warm feet, rub the soles of the feet for a moment, can stimulate the foot reflex zones, adjust the function of various organs, and help to make it run coordinated physiological rest recovery laws. Winter should be to rub the feet warm, your whole body will feel relaxed and comfortable, helps sleep.
10. bath before bed.
Bath can increase body temperature, people sleepy. Water temperature to 37 ℃ -40 ℃ is appropriate, over 40 ℃ will speed up the heartbeat, stimulating the sympathetic, people get too excited, it is difficult to fall asleep. Time to 20-30 minutes is appropriate. People fall asleep easily when the temperature drops, and the temperature will rise after bathing, so the best to take a Bathing intervals until the temperature drops before bedtime.
Go to bed that sleeps 11.
To go to bed on time, usually not more than 11 o'clock at night, the lights go to sleep. For easy insomnia people who should go to bed only when sleepy, the results tend to be early to bed, "haste makes waste", will only increase the psychological pressure. If you still can not sleep for half an hour, it is best not to love the bed, do not lie in bed feeling frustrated, do not barely sleep, be up and doing something, such as reading or watching television, reading some relaxing books, listening to soothing music, to be sleepy when then go to bed
12 The above recommendations If not, avoid unauthorized taking sleeping pills, sleeping pills just to suppress or sleep because of anesthesia, its chemical effects on the central nervous inhibited, can not help insomniacs get to sleep really good condition. Insomnia can not be considered merely a small problem, Suan Bule disease and delay, to timely medical treatment.
13. help sleep therapeutic side, there is a certain hypnotic efficacy
(1) lotus seeds and meat (to belt core) 30 grams, five grams of longan meat, baked snacks or porridge to eat.
(2) Bozi porridge, Bozi 10 to 15 grams of honey, 50 to 100 grams of rice, boiled gruel, 2 times a day.
(3) lotus tea. Lotus heart 2 grams, 3 grams of licorice. The upper two flavor into the cup, with boiling water, cover and boring 10 minutes. When frequent drinking tea. Can Qingxin Chufan of wang insomnia have some help.
(4) light blue 8, jujube 15, 5 grams of sugar. 2 bowls of boiling water into a bowl, before going to sleep one time served. The side with the treatment of neurasthenia insomnia. Feet with hot water before going to sleep, while taking this side, and better efficacy.
14. appropriate massage will also help to sleep
(1) massage acupuncture method: springs, too River, insomnia three points, with finger pinch points each by 3 to 5 minutes. If the combination of warm water foot by pinch better. Too River Point: Located in the ankle after the midpoint of the edge of the Achilles tendon. Insomnia Point: Located in the ankle and the outer ankle connection, the midpoint in the soles of the feet. Yongquan: a third place at the forefoot depression.
(2) friction Yongquan; difficult when you're lying in bed asleep when the soles of the feet of one foot on the other foot in the big toe, rubbing back and forth to do the action, until the soles of the feet, fever, back to the other only feet. This alternately, your brain focus on the feet, a long time, people are tired, with sleepy and wanted to sleep. Such as long-term adherence, but also play a role in health care.