Golden 20 minutes before going to bed, do these 7 actions to help you get a good night's sleep

After retirement, the elderly usually have to shoulder the heavy responsibility of taking care of grandchildren and doing housework, and under the heavy pressure, some elderly people will have insomnia. Are there any ways to help older people sleep well at night?

Lin Min, the attending physician of the Department of Acupuncture and Tuina of the First Affiliated Hospital of Guangzhou University of Chinese Medicine, personally demonstrated a complete set of sleep aids to help you sleep peacefully at night. Let's learn!

1

Ten finger buckles

Essentials: Spread the fingers of your hands and place them on top of your head. Then, use the threaded surface of the ten-finger fingers to percussion the head, regardless of the acupuncture points and fixed positions, and percussion can be done several times in the painful places. Tap the head from front to back and repeat for 3 minutes.

2

Comb your hair with five fingers

Movement essentials: Open your five fingers and aim your middle finger at the middle of the hair on the front half of the head, where the pulse is followed; The remaining four fingers are naturally lowered, and the four fingers are aimed at the bladder meridian and gallbladder meridian on both sides. Use your left hand as a comb first, then your right hand, and comb with both hands for 3 minutes.

3

Rub the ear wheel with it

Essentials of the action: Rub the thumb and index finger at the same time, and rub the ear chakra (the outermost solid line (1) in the picture), the opposite ear chakra (the solid line (2) in the middle part of the figure), and the cartilage near the ear wheel foot and the ear wheel foot (S-shaped solid line (3) in the figure) from bottom to top, for 1 minute each.

4

Please rub the back hairline

Essentials: Spread your fingers open and place them at the back of your head. Use the thumbs of both hands to gently rub the acupuncture points near the posterior hairline from the outside to the inside at the same time, which are the pampong acupoint, mastoid acupoint, Anmian acupoint, Fengchi acupoint and Fengfu acupoint behind the ear, press and then knead again, and repeatedly press and knead for 3 minutes.

5

Rub the Lao Palace

Movement essentials: Open the left palm, use the thumb of the right hand to press and rub the left hand Laogong acupoint (located between the 2nd and 3rd metacarpal bones in the palm of the palm, biased to the 3rd metacarpal bone, and the middle finger is pointed at the position of the palm when the fist is bent), about 1 minute. Then use the same method to rub the other side of the Lao Gong acupoint.

6

Rub the springs

Action essentials: You can soak your feet in warm water before going to bed every day, and at the same time you can press the Yongquan point of both feet (located in the first third of the line between the head of the 2nd and 3rd toe seams and the heel in the depression on the front of the foot), about 3 minutes.

7

Abdominal breathing

Action essentials: Before going to bed, you can lie flat, fold your hands on the dantian, and perform abdominal breathing, that is, puff up your stomach when you inhale, and close your stomach when you exhale. When the mind is focused on breathing during abdominal breathing, and the deep breathing helps to increase the oxygen content of red blood cells, and the person is more likely to regain calm.