With the increasing pace of life and the continuous onslaught of "air conditioning disease" and "computer disease," more and more office workers are worrying about their sleep. Below are some information recommended by traditional Chinese medicine that can help improve your sleep quality.
【Benefits of Massage】
1. One of the first benefits that comes to mind when thinking about massage therapy is stress relief. This is also an important component of trying to achieve a healthy lifestyle. Clinical studies have shown that even a single 1.5-hour massage can significantly reduce heart rate, cortisol levels, and insulin levels, helping to alleviate stress.
2. Our bodies can accumulate unhealthy hormone levels when we are stuck in traffic or meeting work deadlines. Prolonged exposure to the stress hormone cortisol can lead to insomnia, headaches, and even digestive issues. Massage has been proven to reduce cortisol levels in the body. This puts the body in a relaxed state of rest and recovery. In fact, massage triggers chemical reactions in the brain that can lead to long-lasting feelings of relaxation, reducing stress and improving mood.
3. Massage can relax and release tension in muscles that cause pain, allowing your body to naturally position itself in its proper and pain-free alignment. With the relaxation of the muscles being massaged and the release of tension in the joints, there is greater freedom and pressure points. This allows the body to position itself in a healthy and natural posture, avoiding movements and postures that can lead to pain over time.
4. The long-term effects of deeper massage techniques go beyond just the skin. Better blood circulation is a result of regular massage therapy and is part of a chain reaction that occurs within the body.
5. Massage therapy is beneficial for maintaining and improving flexibility and range of motion. By working on muscles, connective tissues, tendons, ligaments, and joints, regular massage can improve your flexibility and range of motion, making your joints more fluid and less prone to injury.
【Massage Techniques to Improve Sleep Quality】
1. Forehead Rub
Place the arches of your hands against your forehead, with the inner side of the second knuckles pressing against your temples. Rub in a circular motion from the center of your forehead to the sides, repeating about 40 times.
2. Hand Rub and Face Bath
Rub your hands together to warm them up. If your palms are rough, apply a small amount of moisturizer. Then, press your palms firmly against your forehead and rub downwards until reaching your jawline. Repeat about 10 times.
3. Massage the Back of the Head
Using the pads of your thumbs, press firmly on the Fengchi acupoint and rotate a few times. Then, massage the back of your head about 30 times, until you feel a slight soreness.
4. Massage the Ear
The human body and internal organs have corresponding reflex points on the ear. Massaging the ear can help regulate overall body function and promote blood circulation, which is beneficial to health.
5. Tap the Zusanli Acupoint
This acupoint is located 10 centimeters outside the knee bone. Gently tap it until you feel a slight tingling sensation.
6. Soak Your Feet and Step on Pebbles
Place some small pebbles in a basin and pour warm water over them. Soak your feet and step on the pebbles for 20 minutes.
