Small movements to help you sleep before sleep 
 
 
China's traditional Chinese medicine to 

        Sports to improve sleep, this is known as the conclusion. But the question whether to exercise before bed affect sleep, academia has a different point of view. Many sports physiology expert thinks, different stages of exercise has different effects on sleep, moderate exercise, in the afternoon and in the evening on the improvement of the sleep is quite obvious. When 30 to 40 minutes when sleeping, people will easily falling into a deep sleep, improve sleep quality. 
 
        Night whether suitable for the routine of fitness according to different people, but no matter what time of fitness, 1 hour before going to bed should stop more vigorous exercise, lest affect sleep. Because the person is in a state of sleep parasympathetic nerve excitement. Human sleep need a run-up, movement of the sympathetic nerve is excited, take some time to let it gradually quiet down, so that the parasympathetic nerve. From a health point of view, 21 to 23 PM is the best period for human body to sleep, because this time is the best period of the sanjiao (triple energizer) is the aftercare. People sleep at this time, the most beneficial to the body's rest. So, in order to fully rest well, if there is no special things to busy, should as far as possible arrange your sleep time during the 21 to 23 PM. 
 
        Pay attention to fitness time at the same time, the intensity is also a key to affect sleep. Japanese scholars think, small movement before bedtime can promote sleep. Their experiments confirmed that the quality of sleep, rectal temperature has much to do with the human body. The faster the rectal temperature drop, the easier it is for people to enter the deep sleep. The study found, bedtime do some mild exercise such as jogging, can promote the body temperature. Immediately stop when after jogging perspire slightly. At this time, the temperature began to decline. When 30 to 40 minutes when sleeping, people will easily falling into a deep sleep, improve sleep quality. 
 
        Therefore, before sleeping, do some small movement, had better choose yoga, qigong, walking, such as aerobic exercise, let oneself body and mind are gradually quiet down, the state of the transition to conducive to sleep. And goes to sleep as much as possible before a hot bath, wash away the day fatigue, relaxing tendons, smoothly into sleep, this helps to shorten sleep time, but also reduce shallow sleep time, after falling asleep faster into a period of deep sleep. 
 
        Here are a set of setting-up exercise before bed: 
 
        1. Massage head through your fingers. Hands index finger, middle finger, ring finger bend 45 degrees, with fingers to massage head 1 to 2 minutes. Can strengthen the brain blood supply, strong brain cells, and promote sleep. 
 
        2. The thumb to rub ears. Hands thumb side close to bottom, from bottom to top, by the former backward, scrub the ears 1 to 2 minutes. Can dredge the meridians, clear heat sedative, prevent hearing degradation. 
 
        3. Hands rub surface. Two hands close to the face, gently rub the face hard all parts 1 to 2 minutes. Soothes facial meridians, prevent wrinkles, relieve mental fatigue. 
 
        4. Palm rub shoulders. Two palms scrub the neck and shoulder muscles, focus on cervical spine after 1 to 2 minutes. Can alleviate fatigue, prevent the neck and shoulder lesions.
 
 
 
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