Eight-character diastolic pressure can relax muscles and tendons, relieve the anxiety of feet and back, clear the thigh muscle pain caused by standing for too long in broad daylight, improve the circulation of goods in blood night of spine and relax the body.
furrow
Relieve the net weight of feet, relax the central nervous system, purify and deal with your own logical thinking, relieve environmental pressure, let you devote yourself to your body and calm your impetuous mentality.
3. Bridge style
Stretch the chest, shoulders and abdomen, massage the chest meridians and regulate the chest gas field. Release anxiety and bring positive atmosphere to the body.
Second, breathing training before going to bed (time 10 minute, half an hour before going to bed)
1. Meditation training, breathing, abandoning all selfish distractions, closing your eyes, meditation training, relaxing your central nervous system by simple nasal observation and mental observation, keeping abdominal breathing as much as possible, and maintaining a symmetrical and long gas field. Relax your eyebrows, cheeks, throat, shoulders and, of course, bend and stretch your back. 2 completely relax and lie flat on the bed, relaxing every muscle and skeleton of the whole body. No desire, and at the same time, I said in my heart: relax … relax your toes, relax your soles, relax your calves … until you relax on your head. Let the body naturally enter the dream. Respiratory therapy can achieve a good balance between the central nervous system and sympathetic nerves.
Drink a cup of boiled milk or a cup of warm water before going to bed.
Drinking a cup of boiled milk or warm water 40 minutes before going to bed has the effect of calming and destroying sleep. Bathing before going to bed is also a good way to promote sleep.
Fourth, the lighting effect before going to bed
The lighting effect before going to bed is also very important. Lighting effect can regulate people's mood and create a natural environment for sleep quality. It is recommended to turn off all the lights before going to bed, and only keep a wall lamp or a small desk lamp. The lighting effect is mainly warm yellow.
5. Don't eat sweets before going to bed.
Dessert is very exciting. It is best not to eat snacks, chocolates or drink soft drinks before going to bed. Can drink a little red wine or white rice porridge, which has the effect of nourishing the stomach and warming the body.
Six, sleeping position and breathing
Try to keep the yoga posture stretched when sleeping, and don't press your chest too much or contain your chest. It is best to experience the fluctuation of breathing through the left nose, listen to your heart, relax your central nervous system, relax your collarbone, relax your back and let yourself enter sleep mode. For example, the influence of children, whether it is necessary to bring children and noise. Psychological factors also need to be adjusted. Try to avoid thinking too much before going to bed. If the postpartum sleep is not good, it is necessary to consider whether there is deficiency of qi and blood. Physical weakness can also cause shallow sleep and make it difficult to fall asleep. You can take Shengmai Drink, Danggui Buxue or Oryzanol orally to improve the neurological disorder and help improve sleep. Soaking feet with warm water before going to bed is also good for sleep, or drinking milk before going to bed is also good for sleep. First of all, we must solve the problem from the root of the disease. If there are inducing factors, we should slowly alleviate or improve the inducing factors that lead to poor sleep. If none of the above methods can be improved. 2, you can choose drugs to improve sleep, such as antipsychotics or drugs to induce sleep, which can help patients improve sleep. Some patients are worried that this kind of drugs will be addictive, but there is no need to worry. In addition, there are many physical therapies at present, such as music to help sleep. Music therapy can help patients choose music suitable for inducing sleep, and it is easy to induce patients to fall asleep under music. 4, you can change the bedroom environment of the family, such as converting all bedrooms into a warmer environment, and sometimes sleep can be improved. Poor sleep requires comprehensive conditioning, aiming at the cause, drugs, living habits and body.