Insomnia is a problem for many people, after a busy day, it is difficult to fall asleep, which poses a major threat to health. Traditional Chinese massage provides some ways to alleviate this:
Facing the tossing and turning at night, you can try the following massage techniques to promote sleep:
1. Rubbing the chest and back: Use both hands to quickly and vigorously rub the back and chest from top to bottom for 2 to 3 minutes, which helps strengthen heart function, strengthen the lower back, and clear the body’s meridians.
2. Massaging the neck and shoulders: Alternate moderate frequency rubbing of the muscles in the neck and shoulders, especially on both sides of the neck, for 3 to 4 minutes, which can effectively relieve accumulated fatigue during the day and prevent neck and shoulder problems.
3. Palms pushing legs: Press both hands against the upper end of the thighs, gently push down the legs, one side for one minute, the other side for two minutes, helping to relieve fatigue in the lower limbs and promote the smooth flow of the six meridians in the feet.
4. Exchange foot rubbing: Use the sole of one foot to rub the back of the other foot, repeat for 3 to 5 minutes, can eliminate fatigue in both feet, promote circulation of qi and blood throughout the body, and benefit sleep.
5. Gentle facial massage: Place both hands flat on the face, gently rub back and forth at a speed of twice per second for 1 to 2 minutes, helps to clear facial nerves, improve sleep quality, and reduce the formation of wrinkles.
6. Thumb rubbing ears: Use the thumb along the lower edge of the ear, rub the ears from front to back and from bottom to top for 1 to 2 minutes, helps to clear the meridians, maintain hearing, and bring a calming and relaxing effect to the mind.
As for the causes of insomnia, they include:
– Sleeping with the light on can disrupt the natural balance of light and may cause abnormal body temperature, blood pressure, and heart rate. – Excited emotions before bed can lead to nervous system excitement, affecting sleep. – Eating before bed increases gastrointestinal burden, keeping the brain active. – Habit of sleeping on the back can lead to body tension and even trigger nightmares. – Excessive brain use before bed causes high brain excitement, making it difficult to relax and fall asleep.
Recommendations for preventing insomnia include:
– Maintain a regular lifestyle to ensure an adequate amount of sleep time. – Exercise moderately, such as walking, jogging, to help relax both body and mind. – Eat a balanced diet, with a light dinner to avoid heavy or excessive eating, which may affect sleep.
By adjusting lifestyle habits and utilizing the above massage techniques, insomnia problems can be effectively alleviated, and sleep quality can be improved.
