Busy schedules, schedules, and a bunch of problems to solve immediately will bring a lot of shadow to your sleep. In fact, good sleep is not really a luxury. After a hard day, how can you completely rest your brain? As the saying goes, adequate sleep is a magic weapon for women's beauty. How can we have good sleep quality?
1, eat calcium before going to bed
Calcium, magnesium and other trace elements can reduce heart rate and blood pressure, relax muscles and nerves, and improve sleep quality. Researchers at Stanford University in the United States have found that adding 400-500 mg of calcium (and the same amount of magnesium) before going to bed can make it easier for 76% of women to fall asleep and wake up to be more spiritual.
2, get up early to write plans, worry before going to bed
Yale University research found that paying attention to what is done on a daily basis can help alleviate anxiety at night and improve sleep quality. Get up each morning and write down the day's to-do list. Bedside paper and pen, write down all kinds of trouble before bedtime. Researchers at the University of California, Los Angeles have found that this can increase sleep speed by 30%.
3, abdominal breathing easy to improve sleep
Relaxation There are many ways to relax, including "abdominal breathing method", "muscle relaxation method", "self-hint method", "meditation", and even "hypnosis". Although these procedures are different, they are all based on relaxation. Besides being able to inhibit excessively high autonomic nervous system activity to help patients relax, there are two other effects: (1) Promote mental excess Active decline; (b) In the case of physical and psychological relaxation, lead to sleep.
In contrast, "abdominal breathing" is a breathing method that can inhale the most oxygen. This slow and deep breathing method can stimulate the "relaxed" parasympathetic nervous system, can reduce the excessively tight body and mind, and help reduce Anxiety and restlessness can also enhance the discharge of waste in the body through deep breathing. Therefore, if we can practice for a few months, we will be able to help insomnia caused by stress and tension.
4, do not go to sleep with a full stomach oil
Chinese medicine says that "stomach disharmony is uneasy," eat before bedtime, gastrointestinal to "work overtime," stomach filled with food will continue to stimulate the brain, so that the brain has been in a state of excitement, you want to securely What about sleeping from? Before going to bed, do not drink tea. Tea contains caffeine and other substances that can stimulate the central nervous system, make people excited, and fall asleep will become even more difficult. Of course, you can't go to bed hungry. If you feel hungry before going to bed, you can eat some soft food and take a rest after eating. Drink a cup of milk or honey before going to bed to help improve the quality of sleep, sleep well enough, of course, menstruation will be "squeaky."
5. Don't leave any souvenirs on your body except pajamas
Watches, jewellery, braces, bras, cell phones, and pleasing makeup are all better off before going to bed. Although the radiation of watches and mobile phones is very small, the low radiation that accumulates over a long period of time is no less than allowing you to stand at high radiation sources for an hour. Although jewelry does not radiate, heavy metal objects will infiltrate the skin with sweat and hinder blood circulation; while wearing a bra to sleep People with breast cancer are more than 20 times more likely to wear breast cancer than those who wear it at all or not at all. Dentures or braces are prone to inadvertently injure the esophagus and aorta during sleep, causing massive bleeding and even life-threatening; beautiful makeup will in turn Clogged pores, making menstrual skin darker and dull.
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