Studies show that sleep has a direct relationship with life expectancy. Those who sleep less than 4 hours per night on average have 80% of short life expectancy. In addition, the National Sleep Disorders Association believes that sleep disorders, mainly insomnia, account for more than half of people over the age of 65.If you want to sleep well and maintain good health, you should pay special attention to do some preparation before going to bed. A few small movements, adhere to every day before bed to do a body toxins, clean up the body waste, so you sleep well, sleep well, people live longer! May as well learn it together ~

1, comb your hair before bed: regulate the whole body meridians

Chinese medicine theory that the head for the brain, is the body’s “essence of the House”, connected to the whole body meridians. Appropriate stimulation of head acupuncture points is conducive to improving brain function, regulating the whole body meridians, to achieve the purpose of disease prevention and health.

Patients suffering from hypertension, arteriosclerosis, neurasthenia, should insist on combing their hair, through the comb to stimulate the head acupuncture points, can calm the liver and calm the wind, open the orifices and tranquilize the mind, to play a complementary role in the treatment of disease.

How to comb the hair?

Combing hair can be used comb, but also directly with the fingers instead of a comb. Five fingers into a comb, both hands ten fingers from the forehead hairline from the front to back comb hair to the hairline at the back of the neck, comb while rubbing the scalp, slow and gentle movements, about 10 minutes each time.

2, stretching before going to bed: tendons an inch long, extend life ten years

Stretching is the most simple and practical health exercises. A folk proverb says, “often stretching is an old saying, fatigue and blood and nourish the heart”.

From the perspective of Chinese medicine, the so-called “tendons grow an inch, prolong life ten years”, proper stretching of the body, such as doing lazy back movements, helps to unblock the meridians, promote the flow of qi and blood, adjust the balance of the internal organs of yin and Yang, is a good self-care method.

How to stretch?

When stretching, stretch your body as far as possible, straighten your limbs, and exert your muscles all over your body. When stretching, try to inhale; when relaxing, the whole body muscles to relax down, try to exhale, so that the exercise will be better.

3, pushing the abdomen before bed: appetite and spleen, kidney and heart

Pushing the abdomen method is through a simple technique, clearing the meridian garbage, so as to achieve the purpose of soothing the liver and Qi, appetite and spleen, kidney and heart, which is very useful for the effect of emotional illness and fat.

Push the abdomen before bed itself can reduce abdominal and lower body fat, because pushing the abdomen can bring fresh qi and blood to the abdomen and lower body, meridians through, but also to achieve the effect of fat reduction and weight loss.

How to push the abdomen?

It is best to lie on the bed, first with both hands in a fist (with the heel of the palm can also be), from the center of the chest to the navel below the push over, only this one direction, do not reverse push.

In the process of pushing the strength to moderate, and at the same time feel the abdomen has no difference, so push on 10-20 times, there are hard places to seriously push push, where there is likely to be internal fat extrusion.

4, bedtime knocking bile meridian: blood detoxification, remove garbage

Massage knocking gallbladder meridian, can Shu meridian, blood detoxification, blood circulation faster, the body will have enough energy to eliminate waste, the body’s edema, toxins will be removed naturally.

How to tap the bile meridian?

The route of the Bile meridian in the lower extremities is along the femur and the lateral midline of the lower extremities down to between the little toe and the second toe. There is an easy to find sign, which is the line along the middle of the pants to the side of the knee, mainly the four points of Huanjiao, Fengshi, Zhongdu and Knee Yangguan.

If you go to bed too late (after 11pm), don’t knock. Because the liver and gallbladder is the internal organs of the table, after 11 p.m. knock gallbladder meridian easy to cause the liver on fire phenomenon.

5, soak feet before going to bed: relief of fatigue, conducive to sleep

The foot is the farthest part of the body from the heart, the blood flow back to the lower body in particular, has a great impact. Before going to bed with hot water bubble feet, both to relieve fatigue, but also conducive to sleep. Hot water foot soak can improve local blood circulation, drive away the cold and promote metabolism.

How to soak feet?

1, the best foot soak water temperature in 50 ℃ or less, hot but not hot, feel the water temperature do not use your hands to measure, it is best to use your feet to feel.

2, the time is best to control in 15-20 minutes. Too long, the local blood circulation of the feet for a long time too fast, the body blood will also flow more to the lower limbs, will cause cardiovascular overload.

3, half an hour after meals should not soak feet, it will affect the supply of blood to the stomach, long-term malnutrition.

4, not immediately after the foot soak to sleep. Rub the soles of the feet while they are hot, wear socks in time to keep warm, and then go to sleep after the heat of the whole body is slowly reduced.

6, drink a glass of water before going to bed: prevent blood clots, heart protection

The habit of drinking water before bedtime can reduce blood viscosity, maintain smooth blood flow, and to a certain extent prevent the formation of cerebral thrombosis.

In addition, we sleep due to sweating body water loss, resulting in a reduction of water in the blood, blood viscosity will become very high. But if you drink a glass of water before going to bed, it can reduce the viscosity of the blood and reduce the risk of heart attack.

How to drink water?

It is best to drink a small glass of water before bedtime even if you are not thirsty, and this glass of water is best with plain water. It is recommended that cardiovascular patients keep a glass of water at their bedside and sip it when they wake up in the night. For diabetics, maintaining a certain amount of water is also good for controlling blood sugar.

Sleep has a direct relationship with life expectancy. Sleep poorly, people are old, sleep well, people live long!

Every day adhere to do these few small movements before going to bed, discharge body toxins, clean up the body waste, sleep out long life! Must be sent to the friends around to see ~