Men can do aerobic exercise like this before going to bed

　　male Friends are here sleep You can try the following methods before, which will not only improve your sleep quality, but also strengthen your body.

　　Men can do aerobic exercise like this before going to bed

　　1. Massage Yongquan point

　　When you are lying in bed and have difficulty falling asleep, you can massage the Yongquan point by yourself: place the sole of one foot on the big toe of the other foot, and rub it back and forth until the sole of the foot is warm, then switch to the other foot. By alternating like this, your brain's attention will be focused on your feet. After a long time, people will become tired, feel sleepy, and want to fall asleep. If persisted for a long time, it can also play a role in health care.

　　2. Comb your hair loosely nerve

　　Combing your hair before going to bed helps smooth blood vessels, enhances the supply of nutrients to brain cells, and delays brain aging. Combing your hair before going to bed can improve sleep and improve sleep quality. After a day of stressful work, combing your head can relax your nerves, eliminate fatigue, and give your brain a good rest.

　　The comb used to comb your hair should try to use horn combs, jade combs, and wooden combs. The comb teeth should not be too sharp or too dense.； The combing force should be moderate, not too light or too heavy. ； The combing speed should not be too fast or too slow. Every time you comb, you should do it at a moderate speed, use moderate force, and comb it thoroughly. To comb your entire head, it is best to comb your hair three times a day, morning, noon and night, for 10 minutes each time.

　　3. Moderate aerobic exercise

　　Appropriate exercise refers to exercise that makes you feel happy but not tired after exercise. Do 30 minutes of aerobic exercise 6 hours before going to bed, and be careful not to exercise just before going to bed. It is best to walk briskly for 30 minutes, then walk home slowly, and then use heat blister Feet (soaked on the back of the feet) can help sleep. People with poor physical fitness are suitable for Tai Chi, Qigong, walking and other gentle exercises. People with good physical fitness can engage in low-intensity aerobic exercise such as jogging and slow-speed cycling to add vitality to the body.

　　4. Hot water foot bath before going to bed

　　Soaking your feet in hot water before going to bed can promote the expansion of blood vessels in the feet and speed up blood circulation. There are many acupuncture points on the feet, and the stimulation of hot water can have a good health care effect, especially for those suffering from insomnia and varicose veins of the feet.

　　It is recommended to soak your feet for 15-30 minutes before going to bed. The water temperature should be 30℃-40℃. If possible, take a hot bath 30 minutes before going to bed every night.

　　foot bath therapy : Magnet, chrysanthemum, skullcap, and nocturnal vine, decoct in water twice, remove residue and extract juice, pour into bathtub, soak feet for 15-30 minutes while hot, once a night.

　　Aerobic exercise has great benefits:

　　1. Lower blood pressure : Research points out that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmHg and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking 4 times a day for 20 to 30 minutes each time has the best blood pressure lowering effect.

　　2. Lose weight : Walking can burn fat, reduce neutral fat in the blood, and reduce weight. Taking a walk 45 minutes after a meal, even a short one, can help.

　　3. Prevent diabetes : The recent article "Walking—The Best Medicine for Diabetes" in the "Journal of the American Medical Association" pointed out that lack of exercise is an important reason for the onset of type 2 diabetes. Epidemiological research results show that walking briskly for at least half an hour every day can reduce the risk of type 2 diabetes by 30% to 40%. Walking can improve insulin sensitivity and effectively prevent and improve diabetes.

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