How to maintain sleep health for women

　　Ensuring adequate sleep time and high-quality sleep can be beneficial female healthy . So for female friends, you might as well carry out sleep regimen.

　　Step1: Sake Spa

　　About 2 hours before going to bed, take a sake bath. Not only can you use the rich amino acids in sake to moisturize and whiten your skin, skin , can better coordinate the sympathy in your body nerve Works with parasympathetic nerves to improve sleep quality, allowing you to sleep more soundly at night.

　　Step2: Drink a cup of warm water

　　Slowly drink a glass of warm water about an hour before going to bed, so that your sleep quality will not be affected by the lack of water in your organs during subsequent sleep. Moreover, the process of drinking water slowly can also help balance estrogen secretion in the body and improve sleep quality.

　　Step3: Beat the gallbladder meridian

　　Beat the gallbladder meridian about 30 minutes before going to bed to keep the gallbladder meridian unobstructed. The blood circulation in your body will be smooth and the quality of sleep will be improved. In addition, tapping the gallbladder meridian can also promote fat burning and metabolic detoxification, which can help you lose weight and detoxify while sleeping.

　　The tapping method is very simple: hold empty fists with both hands, use medium force, start tapping from the midpoint of the buttocks, and tap along the outside of the thigh to the outside of the knee. When you first start tapping, you may feel a slight soreness. Continue tapping for about 50 times.

　　Intensity of tapping the gallbladder meridian: You don’t need to use too much force, just raise your hand and lower it with the force to tap. It is normal to feel soreness in the area where the gallbladder meridian is tapped at the beginning, because the human body itself is working hard to open the gallbladder meridian. Generally, black blue will not be produced when knocking out. It may be caused by too much force.

　　Step4: Press Yingxiang point

　　About 5 minutes before going to bed, repeatedly press the Yingxiang points on both sides of your nose until the pressure is enough to feel swelling. This can directly stimulate the respiratory system and prevent poor breathing from affecting sleep quality.

　　In addition, "Yingxiang point" is the "stop point" of the large intestine meridian, and the large intestine meridian starts from the index finger. Therefore, the docking of these two parts can achieve the effect of "meridians with the same qi", which can well adjust the large intestine meridian, and open the large intestine meridian together with lung qi, which can have a laxative effect. . In addition, rubbing the Yingxiang acupoint can make the nose more sensitive and accurately and clearly identify the unique smell of the bathroom. This is conducive to the brain's reflexes and sends out defecation signals in time, so that "defecation", a behavior controlled by the subconscious mind, can proceed smoothly.

　　Step5: Turn off your phone

　　Using a mobile phone, tablet, or other electronic product that emits light for more than an hour in bed will reduce the total amount of melatonin produced by people by about 22%. Once people's melatonin is suppressed to this extent, people's physiological cycles will also be affected. The direct impact is that people will always be in light sleep, greatly reducing people's sleep time. Some people are in a state of excitement after playing on their mobile phones for more than an hour and have to continue playing. It makes your mood worse the next day and makes you prone to anxiety and depression.

　　Therefore, if you want to maintain your health and regulate your body’s energy and blood through sleep, the last thing you should do before going to bed is to turn off your mobile phone. Maintaining a pure sleeping environment is very important for sleep health. You must know that even if your mobile phone is set to silent mode, it will still interfere with brain waves and affect sleep quality.

　　Step6: After waking up, stretch on the bed for 10 minutes

　　After waking up every morning, lie down on the bed, then slowly stretch your upper body forward with your hands open, straighten and close your legs, raise your buttocks, lean back like a cat, arch your waist until your spine is almost no longer arched, and then lower your high buttocks. When you can support it, use your hands and repeat it more than ten times. This can promote the smooth flow of Qi and blood throughout the body and prevent and treat backache. Hold the ankles of your feet with your hands, back pain, etc. disease。

　　Like a dog walking, get on all fours and move your body forward with your right hand and left foot, and your left hand and right foot together. Walking 20 steps a day can prevent and treat arthritis caused by standing or walking for a long time low back pain , gastroptosis, hemorrhoids and lower limb swelling, etc., it is especially effective in preventing and treating low back pain.

　　12 bad habits before going to bed to make you more tired as you sleep

　　1. Watch TV before going to bed

　　Maybe you think it’s okay to leisurely watch TV or surf the Internet before going to bed. However, the light emitted by TV and computer screens is a kind of stimulation to the brain. The brain will be excited by it, thus giving you the illusion that it is not sleep time yet, making it difficult for people to enter a sleep state.

　　2. Place the alarm clock by the bedside

　　Looking at the alarm clock and listening to the ticking sound, people will unknowingly calculate how long it will be before the alarm clock goes off and before they get up. At this time, the mood will become restless and difficult to fall asleep. To get a good night’s sleep, it’s best to place the alarm clock away from the bedside.

　　3. Talk on the phone before going to bed

　　Many people like to lie in bed and talk to their friends and lovers, and it becomes a habit over time. In fact, talking on the phone before going to bed will reduce the quality of your sleep. According to recent research, people who talk on the phone before going to bed take a long time to reach the most important stage of sleep, deep sleep, and the duration of their deep sleep state is also very short.

　　4. The room is too warm

　　Many people think that it is easier to fall asleep in a warm room, but this is not the case. If the room temperature is above 20 degrees, you cannot send the message to your brain that you need deep sleep; in addition, the number of tossing and turning increases, and sleep will become lighter, affecting sleep quality.

　　5. Just turn on the light sleep

　　Some research says this: One of the evidences that leaving lights on affects people’s sleep is that before Edison invented the electric light, people at that time slept more than 10 hours a day. In fact, sleeping with the lights on will affect the secretion of the "sleep hormone" melatonin, which will affect the body's immune function.

　　6. Take before going to bed coffee because

　　Many people like to drink a cup of coffee, black tea, or cola to refresh themselves in the afternoon. But it should be noted that caffeine stays in the human body longer than people think. People who stay up late may need to drink a cup of coffee to cheer up their nerves and get rid of fatigue, but for people who want high-quality sleep, doctors still recommend that it is best to limit the consumption of caffeine drinks 8 hours before going to bed to avoid affecting sleep.

　　7. Smoking before going to bed

　　There are a million reasons to quit smoking, and one of them is that smoking also affects your sleep. The nicotine in cigarettes can damage brain function, and the carbon monoxide exhaled by smoking can make people's breathing uncomfortable. cough , these are all adverse factors that affect sleep. According to recent research, compared with non-smokers, when smokers are resting, their brains are not resting but are in a state of excitement, which is extremely detrimental to quality sleep. To get a good rest, don't smoke at least 4 hours before bed.

　　8. Drink before going to bed

　　After drinking 1~2 cups Grape There are many examples of people falling asleep without realizing it. Many people also believe that drinking a small amount of wine before going to bed can help them fall asleep. However, in fact, it is because alcohol inhibits the activity of the central nervous system of the brain that makes people fall asleep "irrationally and passively". When they fall asleep, they just snore and toss and turn, and people do not get real rest. In fact, you’ll sleep better if you don’t consume alcohol before bed.

　　9. Sleeping in tight clothes

　　The reason why some women wear tight clothes to sleep is to create a charming figure at night. However, wearing tight clothes will affect the gas exchange of the skin and is not conducive to the body's metabolism and blood circulation. In severe cases, it can also lead to gynecological diseases. According to recent research, wearing tight clothes to sleep can also lower sleep hormone levels and increase body temperature, which is not conducive to quality sleep.

　　10. Sleep on your stomach

　　Nowadays, some people still like to sleep in the baby's position, that is, sleeping on their stomach. This is understandable, but women who love beauty should be careful, because according to dermatologists, “If you sleep on your stomach all year round, your face will be compressed, leaving indentations, and you may also develop some wrinkles. ”

　　11. Go to bed without removing makeup

　　Many young female friends like to wear makeup to bed because they are young or because they find it troublesome or lazy. This is not only very detrimental to their beauty, but also detrimental to their sleep. The correct approach is to wash your face before going to bed to remove all the sebum and debris accumulated throughout the day. This can also prevent freckles and dark spots, and it will not clog pores and cause acne.

　　12. Not brushing your teeth before going to bed

　　Are there any people who don’t brush their teeth before going to bed? Once in a while, it’s okay. But if you go to bed without brushing your teeth for a long time, not only will food residue remain in the gaps between the teeth, causing tooth decay and bad breath, but the stale breath will also affect your mood when you want to sleep.