As the pace of life accelerates and the constant onslaught of air conditioning and computer-related ailments, more and more office workers are worrying about their sleep. Below are some sleep-specific tips collected by Chinese medicine to help improve the quality of your sleep!
【Benefits of Massage】
1. The relief of stress is one of the first benefits that comes to mind when thinking about massage therapy. It is also an important component of one's attempt 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. The body can accumulate unhealthy hormone levels when we are in crowded traffic or under the pressure of 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, allowing the body to enter a state of relaxation and recovery. In fact, massage triggers chemical reactions in the brain that can lead to lasting feelings of relaxation, reducing stress and improving mood.
3. Massage can relax and relieve the muscles that are causing pain due to poor posture, allowing your body to naturally and painlessly align itself. With the relaxation of the muscles being massaged, the joints have greater freedom and pressure points. This allows the body to position itself in a healthy and natural posture, avoiding the movement and postural reactions that come with pain over time.
4. Massage therapy has long-term effects that penetrate deeper layers of the skin. Better blood circulation is a result of regular massage treatments, which 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. Through working on the muscles, connective tissues, tendons, ligaments, and joints, regular massage can enhance your flexibility and range of motion, making your joints smoother and less prone to injury.
【Massage Techniques to Improve Your Sleep Quality】
1. Forehead Massage:
Place the inner side of the second joint of both hands against the forehead and press and stroke towards the sides of the forehead, repeating about 40 times.
2. Rubbing the Hands and Bathing the Face:
Rub your hands together until warm, and if your palms are too rough, apply a suitable amount of moisturizer. Then press your palms firmly against your forehead and rub downwards until your jaw, repeating about 10 times.
3. Massage the Back of the Head:
Use the fingertips of both thumbs to press and rotate on the Fengchi acupoint, and then massage the back of the head about 30 times, feeling a sore and swollen sensation is appropriate.
4. Massage the Earlobe:
The human body and internal organs have corresponding reflex areas on the earlobe. Massaging the earlobe can help regulate the overall body function and promote blood circulation, beneficial for health.
5. Tap the Zusanli Acupoint on the Foot:
This acupoint is located 10 centimeters outside the knee bone. Gently tap until a tingling sensation is felt.
6. Soak Your Feet with Pebbles:
Spread some small pebbles at the bottom of a basin, pour in warm water, and soak your feet while stepping on the pebbles for 20 minutes.
