1, the home treatment of insomnia
Foot soak is an affordable, convenient and effective treatment, master the right method, their own home can be operated at any time, the treatment of health 2 not miss With the increasing popularity of this method of health soak, but also let more people understand the health effects of foot soak, foot soak for insomnia is a treatment, with hot water foot soak, we will find that the blood vessels on the feet will expand, the foot epidermis becomes red, this is because the hot Soaking feet with hot water accelerates the circulation of blood in the feet, so that more blood flows to the peripheral vessels of the lower extremities, and causes a relative reduction in blood flow to the brain, making people feel sleepy. At the same time, because of the numerous nerve endings on the palms of the feet and the brain are closely linked, hot water soaking feet on the peripheral nerves of the feet, the role of warm stimulation of the cerebral cortex can produce inhibition, so that people feel comfortable and relaxed in the brain, thus speeding up sleep, so that sleep deepens. The benefits of foot soak.
1, promote blood circulation. The foot has been the second heart of the human body since ancient times. From the health theory, the foot is the farthest away from the human heart, and the heaviest burden, therefore, this place is most likely to lead to poor blood circulation, medical texts: “people have feet, as if the tree has roots, the tree withered root first exhausted, people old feet first decline.” Especially for those who often feel cold hands and feet, soaking feet is an excellent method.
2, stimulate the acupuncture points, reflex zones and meridians of the foot. Many people have done foot therapy, massage therapists point pressure on our feet, will feel pain, soreness and swelling, this situation can basically indicate that we have problems with the corresponding reflex zones organs. Therefore, when we do the foot massage, will feel relaxed. At the same time, there are six major meridians on the human foot, including the termination point of three Yang meridians (bladder meridian, stomach meridian, gall bladder meridian), and the starting point of three Yin meridians (spleen meridian, liver meridian, kidney meridian), all on the foot, soaking feet is also equal to stimulate these six most important meridians.
3, the treatment of many diseases, has a very good auxiliary effect. People often say that “rich people eat tonic, poor people bubble feet”, it can be seen that the role of foot soak is great. Especially in modern society, the massive use of air conditioning, plus people generally love to eat cold food, so the body more cold and damp, through the Chinese medicine foot soak, can accelerate the body to drain the cold.
Foot soak is also a delicate, many people mention foot soak, will immediately react to, take a basin to play some water, soak for a while, this is not right, this is at most considered a foot wash, simply can not achieve the purpose of foot soak, how the correct foot soak?
The correct method of soaking feet
A, the choice of foot soaking basin
Since it is a foot soak, we must reflect a “bubble” word.” Soak” is reflected here, the water should be enough, enough heat, long time. Can not just take a basin and put some water on the line. That is not to play a role in health, the most is to wash the feet, not to achieve the purpose of soaking feet. Foot soak is to adhere to long-term, so the choice of foot soak basin is a very important thing, choose a good suitable foot soak basin can make people adhere to long-term use, the opposite choice of foot soak basin is not suitable, not convenient to use, often out of order foot soak basin, will make people not achieve the purpose of long-term application.
Selection advice
1, first of all, safety such as material general foot soaking basin is made of ordinary plastic, it is easy to cause the breeding and multiplication of bacteria, poor handling, easy to cause infection on the feet and ordinary plastic made of poor insulation.
2, massage effect: can not only have a single massage function, if only so people are easy to produce massage fatigue, more than a few times after washing, there is no feeling, can not achieve the effect of massage. It is best to combine magnetic therapy far infrared and other massage functions will be better.
3, the ease of use safety: basin must be lightweight can not be too bulky, too stupid, moving up inconvenient, especially for the elderly, electric type plug-in home elderly use must pay attention to safety
Second, soak feet and acupuncture points
Hot water soak feet, as with moxa “warm moxibustion” points on the feet.
Third, the correct method of operation
first pour a small amount of cool water into the basin, and then add hot water to the water temperature of about 40 degrees, feel the right temperature is appropriate.
The amount of water should not be too full, the water temperature drops when you can add hot water again, so that the water temperature is maintained at the appropriate temperature.
daily health care each foot soak 15-30 minutes 1-2 times a day soak until the forehead or back sweating feeling when the best effect.
For auxiliary treatment of disease needs, you can add foot soak agent.
1, insomnia care health care
First: it is recommended that you do not always stay up late, 11:00 p.m. – 3:00 a.m. is the best time to detoxify the liver and gallbladder, need to sleep, early to bed and early to get up the best for the body, to develop a good sleep habits;
Second: do not drink coffee before bed, strong tea smoking and other such substances have a certain negative impact on sleep, you can drink some milk, light green tea ;
Third: insomnia can lead to dark circles, it is recommended to apply some vitamins around the eyes before bed, the cheapest kind can be, not only can lighten the elimination of dark circles, but also reduce the fine lines around the eyes to prevent crow’s feet;
Fourth: often eat red dates, barley, corn, millet and other things to make the porridge or sugar water because the total insomnia will make the person lack of Qi and blood deficiency;
Fifth: before going to bed, you can fold your hands on the small of your back, using abdominal breathing, shift attention to the small of your back, can be combined with a silent count, can quickly fall asleep, and also the effectiveness of thin abdomen;
Sixth: before going to bed, you can use slightly hot water bubble feet, to the forehead some small sweat is good, also can be used to stabilize the movement of Maishou massage wheel, it can promote blood circulation, improve sleep quality.
2, insomnia precautions
Mainly should do the following aspects.
① to light and rich in protein, vitamin diet is appropriate.
② Participate in qigong, taijiquan and other exercises that emphasize mental strength exercise to improve the regulation of nerves.
③ Regular life, regular bedtime, dinner should not be too full, do not drink tea and coffee and other stimulating drinks before going to bed.
④ Health foods such as sleep nadolyn and lecithin have good effects in regulating nerve function and help improve sleep.
Improve the quality of sleep
We know that sleep is extremely important for brain health. People generally need to have more than 8 hours of sleep, and must ensure high quality. If the amount of sleep is insufficient or of poor quality, then there will be adverse effects on the brain, and it will be difficult to recover from brain fatigue, which may seriously affect the function of the brain. If sleep is insufficient or of poor quality, you should increase the duration of sleep appropriately, such as taking a short nap in summer, and try to improve sleep conditions, etc. According to the general view, sleep is the main way to eliminate brain fatigue. If you do not get enough sleep for a long time or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are supposed to be very smart will become confused. Many people suffer from diseases such as neurasthenia, many times triggered by severe sleep deprivation. In short, more than a third of a person’s one is spent in sleep. Good sleep for political parties regulates physiological functions and maintains the balance of the nervous system, which is an important part of life. Poor sleep, lack of sleep, the next day will be wrong head, brain swelling, general weakness. Sleep has a very close relationship with healthy work and study.
The following aspects can improve the quality of sleep.
Sleep in the right amount
1, one of our important point is: sleep can not be less sleep. In many books, it is said that adults generally sleep 7-8 hours a day is about the same. But recently the American psychology professor James? Dr. James Maas pointed out: a person sleep 6-7 hours at night is not enough. His research on sleep shows that only 8 hours of sleep can make the body function at its peak. So what is the “right amount” is mainly based on the criterion of “mental and physical recovery”. Human sleep is divided into two time periods: slow-motion sleep and fast-motion sleep. The concentration of REM sleep in memory storage, maintenance of organization, information organization and new learning, present, etc. occurs in the last stage of REM sleep, while REM sleep usually occurs in the latter part of the 8-hour sleep period and can last about 90 minutes. Although we may not be aware of it, most of us are actually not getting enough sleep, which not only reduces the quality of life, but may also cause diseases. To compensate for this widespread sleep deprivation, Dr. Maas advocates “naps”. This nap is a 20-minute nap after waking up from formal sleep, which is much more effective than going to bed early at night. We especially emphasize that although primary and secondary school students are now “reduced”, they are not relaxed due to the pressure of various exams, and many of them do not get enough sleep. Compared with the past, in fact, is the explicit loose secret tight. This is actually more than worth the loss for both society and families. We believe that the only way to study well is to get a good night’s sleep. Getting a good night’s sleep does not hinder prospects: sleep time must be guaranteed!
Sleeping environment
To get a good sleep at night, it is very important to pay attention to the three to be three taboos before bedtime. The three desirable are: Take a walk before going to bed. Three to.
One to take a walk before going to bed. “Purple rock hidden book / health” has a theory: “when you go to sleep, around the room a thousand steps, the beginning of the pillow …… cover then God labor, labor is thinking about rest, moving the extreme and seek quiet.”
Second, the foot bath before going to bed. Before going to bed with warm water to wash the feet for 15 to 20 minutes, so that the feet vasodilatation, can promote blood circulation, so that people can easily sleep.
Third, brush your teeth before going to bed. “Jindan Quanshu” cloud: “Where a day’s diet of poison accumulated in the teeth, rinse, which is good for the teeth.” Clean mouth, conducive to sleep.
Three taboos.
A taboo full, dinner seventy to eighty percent full can be. Do not eat before going to bed, so as not to increase the burden on the stomach and intestines.
Two avoid excessive entertainment. Before going to bed should not watch the scene of intense film and television dramas and ball games, do not talk about nostalgia and sadness or fearful things.
Three avoid drinking more strong tea and coffee. To avoid frequent urination or mental excitement affect sleep.
In addition, we should pay attention to the night environment comfortable, clean bedroom, air circulation, in order to help sleep and health.
Comply with the biological clock
If we wake up on time every day and go to meet the sun every morning regularly, then your biological clock will run on time. Research shows that this is one of the key elements to improve the quality of sleep. One of the factors that affect the functioning of the biological clock is body temperature. Studies have proven that fluctuations in a person’s body temperature have a significant impact on the rhythm of the biological clock. A drop in a person’s body temperature can easily cause drowsiness, which is an effective way to regulate the biological clock using body temperature. If the body temperature regulation is out of control, it will cause a disruption of the biological clock of sleep. There are many ways to control the body temperature, such as taking a bath before going to bed, or doing 20 minutes of aerobic exercise before going to bed, etc., the body temperature will drop when you go to bed. In short, after forming a habit, a person will fall asleep on time. It is most important for teenagers to develop good sleep habits. The biological clock cannot be easily broken. Never break your biological clock by staying up at night on Saturday and Sunday and not getting up during the day.
Regulate the diet
We often see the situation that there are a few people who subjectively do not feel bad sleep after consuming large amounts of food or drinks such as coffee, chocolate, cola and tea at night, but experiments have confirmed that their deep sleep is adversely affected. So do not consume these things before going to bed.
In order to get a good sleep, the following should be avoided before going to bed.
Do not eat a full meal
Dinner is 70 to 80% full. Do not eat before going to bed , so as not to add to the burden of gastrointestinal.
Avoid drinking strong tea and coffee
Do not drink strong tea, coffee and other food at night, so as not to affect the normal sleep due to mental excitement or frequent urination.
Avoid drinking alcohol
Studies have proven that drinking alcohol seems to help people fall asleep, but it is actually not true. Alcohol releases a natural stimulant in the metabolic process that disrupts our sleep in the second half of the night.
Noise
Many of our teenage friends have become accustomed to this bad environment because they are constantly in some kind of noise. This is not good for our sleep and will reduce the time of our concentration sleep. So the sleeping environment should try to avoid noise interference. In addition, for people who are prone to insomnia, they should go to bed only when they feel like sleeping, the result of going to bed early is often “speed is not enough”, which will only increase the psychological pressure. Some people have conducted such experiments, in some cases, late to bed and early to get up, reduce the sleep time, but help to improve the quality of sleep.
Bedtime
To improve the quality of sleep, sleep time must be noted; can achieve better sleep quality of sleep time is 9:00 pm to 11:00 pm, 12:00 noon to 1:30 pm, 2:00 am to 3:30 am, when the human body energy decline, slow reaction, slow thinking, low mood, conducive to the human body into slow wave sleep, in order to enter the sweet dreamland. What kind of sleep is the best? Sleep should be an unconscious and pleasant state. Even if you sleep for a short time and wake up the next day refreshed, it means that you have good sleep ‘quality’, but if you still feel tired after a long sleep, it means that the quality of sleep is poor.