Can't sleep? Wake up easily? Traditional Chinese medicine teaches you five ways to "manage" your sleep and sleep peacefully all night
Maintaining a good sleep is an important way to nourish the body's qi, blood, yin and yang, and a good sleep is inseparable from the harmonious correspondence between man and nature. "Adjudication of Similar Evidence" cloud: "Yang Qi is automatic and quiet, then sleep; If the yin and yang of the human body are out of balance, it is easy to have sleep disorders. 1. Don't take insomnia lightly There are a large number of people suffering from insomnia in China, and a report from the Chinese Medical Association shows that about 300 million adults in China have sleep disorders. Self-judgmentIf you have any of the following four symptoms more than 3 times a week for 3 consecutive months, it means that you have been "captive" by insomnia One is difficulty falling asleep, that is, not being able to fall asleep within 30 minutes; Second, it is difficult to maintain sleep, and it will wake up frequently after falling asleep, and it is difficult to return to sleep half an hour after waking up; the third is early awakening, and the sleep time is seriously reduced; Fourth, after waking up, I can't get rid of fatigue, and I still yawn after getting up, and I can't keep up.
In response to these sleep problems, Fu Guobing, chief physician of the Department of Tuina Physiotherapy of Beijing University of Chinese Medicine East Hospital, shared some "sleep aid tips" from the perspective of meridian health care when he was a guest on CCTV's "Health Road" program—— 01. Difficulty falling asleep - yang does not enter yin The ancients said that when the yang enters the yin, it sleeps, and when the yang goes out of the yin, it sleeps. If you want to be able to sleep at night, the yang of the body must sink into the yin. Because the yang represents something bright, warm, active, and energetic; Yin is relatively quiet and cool things. If Yang Qi is active outside all the time and the person remains excited, it will manifest itself as tossing and turning and having difficulty sleeping. ☞ Recommended method: Accumulation This method can lead yang into yin, relieve insomnia, and speed up sleep. 02. Sleep unsteadily - yin does not control yang Yin does not control yang, mostly due to the weakness of yin qi in the human body, which cannot restrain yang qi, and often shows the sleeping characteristics of sleeping without sleeping, waking up without waking up, and waking up with a little movement. ☞ Recommended method: Rubbing the spring It is recommended to take 20 peppercorns every night before going to bed, boil them in water and let them cool, and then soak their feet for 30 minutes. After the foot soaking, rub the small thenar side of your hand back and forth vigorously for two minutes each time, at least 100 times per minute, alternating between your feet. 03. Wake up early after going to bed - yin and yang Waking up early after going to bed and having difficulty falling asleep again after waking up is related to the deficiency of yin and yang caused by long-term poor sleep. The ancients divided the time into 12 hours, which correspond to the 12 meridians, and we can adjust them according to the time period of early awakening. ● 23:00-1:00 —— Zi Shi —— Bile Sutra ☞ Countermeasures: Push the gallbladder meridian, that is, along the outer seam of the trousers from top to bottom, knock on the outside of the thigh, calf outside, all the way to the ankle, 2~3 times a day, 20 times each time. ● 1:00-3:00 – Ugly time – Liver meridian ☞ Countermeasures: Push and rub the liver meridian, sit on a chair, push the left inner thigh from top to bottom with your right hand, 20~30 times each time, and then push the right leg with your left hand, repeating the above actions. ● 3:00-5:00 – Yin Shi – Lung Meridian ☞ Countermeasures: Push and pat the lung meridian, that is, use the left thumb to push from the Zhongfu acupoint and Yunmen acupoint on the inside of the right shoulder joint to the right thumb, 20~30 times each time, alternating bilaterally; Then tap the elbow fossa with your hand, 20~30 times each time, alternating on both sides. Second, a good sleep should be "managed". If you want to have a regular and healthy sleep, we can start with the following five aspects of sleep management. 01. Sleep time management Sleep time varies from person to person, not that the longer you sleep, the better you sleep. For example, it is normal for teenagers to sleep for 8~9 hours, middle-aged people for 7~8 hours, and elderly people for only 5~6 hours. Sleep is divided into light sleep and deep sleep, as long as there is enough deep sleep, the brain and body will be fully rested and recuperated. Regardless of whether you sleep for 5 hours or 8 hours, if you do not have daytime sleepiness the next day and always stay refreshed, it indicates that you have slept at the right time. Therefore, it is necessary to reasonably grasp the sleep time according to your age and physical condition, and do not worry about the length of sleep time. 02. Sleep habit management For people with sleep disorders, the time to go to bed and the time to get up every day should be roughly determined, and it should not be easily changed, and the annual holidays should also be the same. Once a routine and habit is formed, the body's internal clock will "keep track of time" and ensure that we fall asleep normally. From the perspective of traditional Chinese medicine, it is recommended to fall asleep at midnight (between 21 and 23 o'clock) to nourish the internal organs and regulate the spirit. If you can't fall asleep after 23 o'clock, you may experience dizziness, shortness of breath, fatigue, palpitations and other uncomfortable symptoms the next day. 03. Non-sleep time management You can't wake up in bed, and you need to stay active and excited during the day. If you are sleepy and yawning during the day, you may wish to move to boost your yang energy. If you're too sleepy, you can set a quarter-hour alarm and take a nap. Many elderly people have nothing to do after retirement, and often sleep with their heads covered during the day, and do not distinguish between morning and dusk, which makes them more prone to insomnia at night. In fact, when you are old, you may wish to get active, such as going to a university for the elderly, participating in group activities and physical exercises, such as badminton, tai chi, Baduanjin, Wufowl opera, swimming, jogging, etc.
04. Lifestyle management For people who do not sleep well, try not to drink tea, wine, coffee and other exciting drinks in the afternoon, and do not smoke. Don't overeat or eat indigestible food at dinner, there is a saying in Chinese medicine that "if the stomach is not in harmony, you will be restless", and reducing the burden on the stomach and intestines will be beneficial to sleep. In addition, before going to bed, you should gradually calm your body and mind, avoid strenuous sports, do not watch exciting TV shows, and read less novels with ups and downs. Before going to bed, avoid thinking about problems, try to ensure that your mind is free of distractions, and let go of all the burden of thought. 05. Sleep environment management It is also important to have a good sleeping environment, such as keeping the room clean and quiet, and not placing household appliances and electronic products such as TVs, refrigerators, computers, etc. in the bedroom. Sleep without your watch, especially don't put your phone next to your pillow when resting. It's a good idea to hang a thick curtain in your bedroom to avoid light irritation and ensure that you are not disturbed when you fall asleep.
