Sống Lành Mạnh Là không thức khuya/Kỹ Thuật Thở giúp ngủ nhanh / Quy tắc 3 phút sống

Live a healthy life from now on, everyone should sleep for about 7 hours When you wake up, you should keep the full lying position Then use your hands to rub your belly many times clockwise This action has the effect of digesting blood in the abdomen Helps absorption and digestion in the morning is smoothed out From 7 to 8 o'clock, eat a nutritious breakfast Start a new day with a glass of milk or a cup of coffee And nutritious food such as bread, porridge and a piece of fruit Will help you have enough nutrition and energy 10 o'clock, eat nuts Nuts have high nutritional value but are very difficult to digest Should not be eaten in the morning Experts advise you to eat nuts for about 9 to 10 hours Some types of nuts are good for health, especially heart and brain, such as kidney Dog's snails 12 o'clock, have lunch In the afternoon, the amount of food is not much, but it must be rich and diverse You can choose old vegetables such as carrots, mushrooms, peas, green vegetables and a piece of meat 1 o'clock, have a 30-minute nap Lunch is a time for you to charge your brain to rest and wake up to do digesting work 14 o'clock, drink a cup of tea or coffee This is a reasonable time to enjoy a cup of tea or coffee Studies indicate that drinking tea or coffee at this time will not affect sleep at night and reduce the risk of cancer by antioxidants 16 o'clock, drink a glass of milk Depending on your condition and needs, you can drink or not drink milk at 16 o'clock However, if work requires a lot of nutrients, you should add a glass of milk 18 to 20 o'clock, have dinner At night, you should not eat as much as breakfast and lunch, otherwise it will affect sleep A family dinner together to share work and life will help you relieve stress From 21 to 22 o'clock, do personal work and go to bed before 23 o'clock You should not work too much after 22 o'clock Because it makes the brain overload, it has a bad effect on the health and efficiency of the next day It is best to try to collect work, go to bed before 23 o'clock and wake up early Breathing techniques help you sleep fast and deep 4, 7, 8 Breathing methods include breathing for 4 seconds, holding your breath for 7 seconds and breathing out for 8 seconds This breathing technique requires a person to focus on breathing instead of thinking and worrying when you lie down to sleep at night This breathing method originates from an Indian breathing exercise called Rananyama Breathing is still applied in yoga and meditation Step 1, breathe out and breathe out completely by mouth Notice that breathing strongly creates sound, the tongue is placed behind the upper teeth Step 2, close your mouth, breathe gently by mouth, count to 4 in your head Step 3, hold your breath, count to 7 Step 4, breathe strongly again, count to 8 Step 5, close your mouth and breathe gently, repeat the whole process 3 more times If this technique is not enough to help you sleep fast, you should combine it with sleeping masks, relaxing music, anti-oxidant oil, incense, or avoid drinking water with caffeine before going to bed Rule 3, live healthy for 3 minutes Brush your teeth for 3 minutes The brushing method is 3-3-3, which means brushing your teeth 3 times a day After eating for 3 minutes, brush your teeth 3 times a day The basic rule when brushing your teeth is to brush all sides, from the inside to the outside of the tooth cavity Lie in bed for 3 minutes after waking up 25% of cases of depression and suicide occur in the morning from 7-8am The elderly are highly vulnerable or have heart disease Every time you sleep, you should not sit up right away, but first close your eyes, rest for 3 minutes, then slowly move from the head to the neck Pour water 3 minutes after boiling When pouring water, you need to follow the steps First, let the water warm for a while, then start boiling When the water boils, open the lid, finally wait for the water to boil for about 3 minutes and turn down the heat This boiling method helps the pollutants in the water evaporate Eat hot food and drink cold water 3 minutes apart After eating hot food, blood vessels will come out, if you drink cold water right away, the blood vessels will be clogged, causing high blood pressure, leading to headaches, stomach aches Therefore, it is best not to eat hot food and cold food at the same time, but to separate them 3 minutes Soak tea for 3 minutes Soak tea in water at 70-80°C for about 3 minutes, then change the water and continue to soak tea for another 3 minutes to increase the taste of tea Besides that