只要三个动作 就能有效缓解失眠
来源:    发布时间: 2018-10-10 21:52   14 次浏览   大小:  16px  14px  12px


拥有优质、充足的睡眠是我们维护健康的必要条件,身体会在的睡眠的几个小时中进行休整和自我修复;科学已经证实,睡眠质量差会对人体的内分泌、消化系统、神经系统等各个方面造成严重地危害,如何能提升睡眠质量呢?这对很多失眠者而言,是一件令人

拥有优质、充足的睡眠是我们维护健康的必要条件,身体会在的睡眠的几个小时中进行休整和自我修复;科学已经证实,睡眠质量差会对人体的内分泌、消化系统、神经系统等各个方面造成严重地危害,如何能提升睡眠质量呢?这对很多失眠者而言,是一件令人头疼不已地问题。

Good and adequate sleep is essential for our health. The body rests and repairs itself within hours of sleep. Science has proved that poor sleep quality can cause serious harm to the body's endocrine, digestive, nervous system and other aspects. How can we improve the quality of sleep? For many insomniacs, it is a headache.

 

拥有优质、充足的睡眠是我们维护健康的必要条件

Having good quality and adequate sleep is a necessary condition for us to maintain health.

 

要想提高睡眠质量我们可以从以下几个方面着手进行调理。

In order to improve the quality of sleep, we can start from the following aspects.

 

规律作息

Regular practice and rest

 

进行科学合理地作息安排,每天入睡的时间和睡眠的时长固定好,不要养成赖床或睡懒觉的坏习惯。再者,有午休习惯的人,好将时间控制在一小时以内,过长的午睡会对夜间睡眠造成影响。

Make a scientific and reasonable routine, fix the time you fall asleep every day and the length of your sleep, and don't get into the bad habit of being in bed or sleeping late. Moreover, people who have the habit of taking a nap can control their time within an hour, and excessive naps can affect their sleep at night.

 

睡前避免过度刺激

Avoid excessive stimulation before going to bed.

 

睡前平复心情,避免大脑让大脑处于兴奋状态,是帮助我们安眠的重要方式,因此在睡前一个小时内,停止活跃的脑力活动;不要玩手机,避免视觉、听觉等感官刺激。

It is an important way to help us sleep by calming our mood and avoiding brain excitement before bedtime, so stop active mental activities within an hour before bedtime; don't play with mobile phones, avoid visual, auditory and other sensory stimuli.北京金鑫国际按摩会所

 

睡前饮食禁忌

Diet taboo before going to bed

 

睡前不健康的饮食,也会对睡眠造成严重影响,要想提高睡眠质量,避免睡前暴饮暴食,避免饮用咖啡、浓茶等含有咖啡因的饮品。

Unhealthy diet before bedtime can also have a serious impact on sleep. To improve sleep quality, avoid overeating before bedtime, and avoid drinking coffee, strong tea and other caffeinated drinks.

 

要想提高睡眠质量,避免睡前暴饮暴食,避免饮用咖啡

To improve sleep quality, avoid overeating before bed and avoid drinking coffee.

 

睡前准备

Prepare for bedtime

 

要想更好地提高睡眠质量,睡前可以通过一些调理方式促进,如听舒缓的音乐、静坐深呼吸、温水泡脚等方式。

In order to better improve the quality of sleep, bedtime can be promoted by some conditioning, such as listening to soothing music, sitting deep breathing, warm water blistering feet and so on.

 

睡眠环境

Sleep environment

 

睡眠缓解也会对睡眠质量造成影响,避免较强的光照、吵杂的声音等不利于睡眠的因素,营造安静舒适地睡眠环境。

Sleep alleviation will also affect the quality of sleep, to avoid strong light, noise and other factors that are not conducive to sleep, to create a quiet and comfortable sleep environment.

 

睡眠缓解也会对睡眠质量造成影响,避免较强的光照

Sleep alleviating can also affect sleep quality and avoid strong illumination.

 

除了这些调理之外,睡前还可以通过下面这些小动作,对身体进行放松,促进睡眠。

In addition to these conditioning, bedtime can also be through the following small movements, the body to relax, promote sleep.

 

双腿伸展

Double Leg Stretch

 

首先坐在一块平坦的垫子上,将双腿并拢伸直,腿上放一床被子,上半身向前,趴在被子上,脚尖回勾,这有助于缓解疲劳,消除精神紧张。

First sit on a flat mattress, legs together straight, legs put a quilt, the upper body forward, lying on the quilt, toes back hook, which helps alleviate fatigue, eliminate mental tension.

 

半桥式

Half bridge

 

首先将被子垫在腰臀下面,双肩撑地,双腿弯曲,双脚踩在地面上,身体保持平衡;坚持数分钟,这么做有助于血液循环,能缓解疲劳,平复心情。

First of all, put the cushion under the waist and buttocks, shoulder-to-shoulder, legs bent, feet on the ground, the body maintains balance; adhere to a few minutes, this will help blood circulation, can alleviate fatigue, calm the mood.

 

倒立式

inversions

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首先需要一块垫子和一面墙,平躺在垫子上,再将双腿并拢靠在墙壁上,双腿和腰背形成九十度夹角,坚持数分钟;这个动作能改善脑部血液循环,消除大脑疲劳,对提升睡眠质量很有帮助。

First you need a cushion and a wall, lying flat on the cushion, and then legs close to the wall, legs and waist form a 90 degree angle, persistent for several minutes; this action can improve blood circulation in the brain, eliminate brain fatigue, to improve the quality of sleep is very helpful.

 

生活中,如果你也正被失眠的问题所困扰,除了在生活方式上进行调理之外,上述的这些运动也能有效地缓解失眠。

If you're also suffering from insomnia in your life, these exercises can be effective in relieving insomnia in addition to lifestyle management.