Many people know that drinking a glass of milk before bed can help induce sleep, but for insomnia sufferers who are allergic to milk, this trick may not work. In fact, besides certain dietary therapies that can improve insomnia symptoms, some exercise and health techniques can also have a good sleep-promoting effect. Below, we will introduce eight massage and health techniques that are beneficial for sleep.
Gentle Palm Massage on the Face
Place both palms on the face and gently rub back and forth at a speed of 2 times per second for 1-2 minutes. This method can stimulate facial nerves, promote sleep, and prevent wrinkles.
Thumb Massage on the Ears
Place both thumbs firmly against the lower edge of the front of the ears, and rub them from front to back, and from bottom to top for 1-2 minutes. This method can clear the meridians, have a calming effect, and prevent hearing loss.
Scalp Massage with Fingertips
Bend the index finger, middle finger, and ring finger of both hands at a 45° angle, and use the fingertips to massage the scalp back and forth at a speed of 8 times per second for 1-2 minutes. This method can increase blood supply to the head, promote blood circulation, and help fall asleep.
Overlapping Palm Massage on the Abdomen
Overlap both palms and press them against the abdomen at a speed of 1-2 times per second, continuously massage all parts of the abdomen, with a focus on the navel and its surroundings, for 2-3 minutes. This method can strengthen the spleen and stomach, promote digestion and absorption.
Pushing and Massaging the Chest and Back
Use both palms to push and massage the back and chest from top to bottom at a speed of 2 times per second, and massage for 2-3 minutes. This method has the effects of strengthening the heart, improving the waist, and clearing the meridians of the internal organs.
Rubbing and Massaging the Neck and Shoulder Area
Use both palms to alternately rub and massage the muscles of the neck and shoulders at a rate of 1-2 times per minute, focusing on both sides of the back of the neck, and massage for about 3-4 minutes. This method can effectively relieve fatigue and prevent neck and shoulder disorders.
Pushing and Massaging the Legs with Palms
Place both hands against the upper part of the lower limbs, and push the lower limbs from top to bottom at a speed of 1 time per second for 1 minute, then repeat the same method on the other lower limb for 2 minutes. This method can relieve fatigue in the lower limbs and promote the flow of the six meridians of the feet.
Rubbing and Massaging the Feet Alternately
Straighten both legs, use the right foot to rub the entire surface of the left foot, and then use the left foot to rub the entire surface of the right foot, repeating this process for 3-5 minutes. This method can effectively eliminate fatigue in both feet, promote the circulation of qi and blood throughout the body, and help promote sleep.
In summary, the above eight pre-sleep health techniques are a type of benign health methods without any side effects. If practiced regularly, they can not only promote overall metabolism and help with sleep, but also have a positive effect on disease prevention and longevity.
Other Methods
1. Self-relaxation training
It is still a psychological relaxation technique.
2. Music therapy
Psychological relaxation can lead to peaceful sleep.
3. "No sleep" method: The specific method is as follows: 1. Only go to bed when you feel sleepy; 2. If you cannot fall asleep within 10 to 15 minutes, get out of bed immediately, read a book or watch TV, read something easy to pick up and put down, such as short stories, comedy stories, or stories you liked in your childhood. Or write down the thoughts that you can't stop in your mind. If you don't feel sleepy, don't stop; if you still can't fall asleep after getting back into bed, repeat the previous activities with full concentration; 3. Regardless of how well you slept at night, always set an alarm to wake yourself up in the morning; 4. No napping during the day, even if you feel drowsy, tell yourself that you can only rest at bedtime.
4. Take a bath before bed
5. Stabilize your emotions before going to bed
6. Stay away from TV and computers one hour before bed
