before going to bed. Sleeping can alleviate the feeling of fatigue all day and repair and regenerate damaged cells, but the wrong sleep posture affects your sleep quality. Let’s follow it.
What are the wrong sleep postures?
1. Curling up to sleep will hurt the neck and back
. Only when the back is straight can it be relaxed, but curling up to sleep will cause back and neck pain. From the perspective of traditional Chinese medicine, blood stasis will cause deficiency syndrome. Whether sitting, standing or lying, you should choose the most comfortable posture, and you can’t bend down for a long time.
2. Sleeping on your arms
teach you several ways to improve your sleep quality
1. Exercise
. I hope you can stick to some small exercises before going to bed, but you can’t do too intense exercises. The sports recommended to you are walking Taijiquan, jogging, etc. proper exercise will help everyone fall asleep as soon as possible.
2. People with poor sleep quality can’t eat too much dinner, because eating too much increases the burden on the gastrointestinal tract. When they go to bed, the food in their stomach hasn’t been digested, which must affect the sleep quality. I hope everyone’s dinner must be less and better, just an appropriate amount.
3. Don’t eat heavy taste food before going to bed
. You can’t eat heavy taste food before going to bed. It’s better to drink a glass of milk or warm water before going to bed, which is very helpful to promote sleep.
4. Avoid over thinking
it’s best not to read some movies and books to use your brain for thinking two hours before going to bed. Don’t use your brain for thinking all the time when you’re going to sleep. This will keep your brain in an excited state. Of course, it will be difficult to sleep. Don’t go to horror movies and horror novels, which will also affect the quality of sleep.
5. Soak your feet with hot water every night for more than ten minutes. More foot soaking can promote everyone’s blood circulation, relax leg muscles, free everyone from tension, and greatly improve the quality of sleep.
6. Bedtime massage
it is recommended that you massage yourself before going to bed every day, so as to relax your muscles and improve the quality of sleep.
Sleep aid food
1. Food rich in pineal gland
food rich in pineal gland can improve sleep because people’s sleep quality is closely related to a substance called pinealoxin in the brain. At night, darkness will stimulate the human body to synthesize and secrete pinealoin, which will act on the sleep center through blood circulation, making the human body feel sleepy. At dawn, the pineal gland will be less stimulated by light, making people wake up from sleep.
the study found that after entering middle age, the pineal hormone in the human body will gradually decrease, which is one quarter of that in youth at the age of 40; One sixth at the age of 50; It will drop to one tenth at the age of 60. Therefore, the middle-aged and the elderly can promote sleep by supplementing foods rich in pinealoin. Such foods include oats, sweet corn, tomatoes and bananas.
II. Anti caffeine food
the excitatory effect of tea will affect sleep. Therefore, if drinking more tea during the day affects sleep, you can soak a few grams of wild jujube kernel in water before going to bed, or cook porridge with wild jujube kernel and rice, and drink a small bowl before going to bed. Jujube seed contains jujube seed saponin A, jujube seed saponin B, betulinic acid, betulin and three sterols. They can reduce the content of norepinephrine in blood and fight against poor sleep caused by caffeine.
III. foods that inhibit serotonin
if you are often sleepy during the day and have unstable sleep at night, you can eat a piece of steamed bread or bread before going to bed. Because such people secrete more tryptophan during the day, tryptophan will be converted into serotonin. Serotonin has a hypnotic effect and will lead to sleepiness. At night, the tryptophan in the body is insufficient and it is difficult to sleep safely. Therefore, eating some steamed bread and bread at night can improve the content of tryptophan in the body and make it easy for people to fall asleep.
IV. nerve regulating food
if the long-term intake of zinc and copper is insufficient, after a period of time, the human body will affect the energy metabolism of brain cells and the regulation of nervous system due to the lack of these two trace elements. The endocrine is often in an excited state, so it is difficult to sleep. In this case, eating more oysters, fish, lean meat, shrimp, eel and other foods rich in zinc and copper at dinner can effectively improve the symptoms of neurasthenia and ensure good sleep.
v. kiwi fruit
sleep disorder is related to excessive arousal of central nervous system and excessive excitement of sympathetic nerve, or affected by the secretion of a large number of stress hormones. Kiwi fruit is rich in calcium, magnesium and vitamin C, which is conducive to the synthesis and transmission of nerve conduction substances, especially calcium, It has the effect of stabilizing emotion and inhibiting sympathetic nerve. Beating golden kiwi fruit with milk, honey and ice into a summer ice drink is not only conducive to the human body’s absorption of vitamin E in fruit seeds, but also has the effect of increasing skin elasticity.