Sha Weiwei (president of Wutaishan Hospital) "Hibernation" and health preservation Winter is the season when everything in nature is hidden, the yang is lurking and the yin is gradually flourishing. Plants are dying, insects are dormant, and many creatures in nature are hibernating. People's yang should also be hidden in it to save energy for the coming year. It is mentioned in Huangdi Neijing that in winter, you should "lie down early and get up late to wait for the sunshine, dispel the cold and warm your skin, and don't leak your skin". Going to bed early is to preserve the yang, and getting up late is to raise more yin and wait for the sunrise. Avoid the cold, seek warmth, and make the human body quiet and secret. 1. Keep warm: When people sleep, their metabolic rate will drop 10%, and the energy generated will also decrease, so keep warm. It's cold in winter, and the blood circulation is not smooth. The human body has the feeling of being afraid of cold, and it is easy to catch a cold, so it's best to keep warm when sleeping, and you can use an electric blanket. 2. Don't use too thick bedding: In winter, some people choose too thick bedding to keep out the cold, which is actually inappropriate. Thick bedding will compress the chest, leading to a decrease in vital capacity, and it is easy to have nightmares at night. Too thick bedding will limit the activities of limbs, and the human body rarely turns over after being pressed overnight, which is not conducive to blood circulation. In addition, the cold winter will increase the risk of cardiovascular obstruction. If you really feel cold, you can use air conditioner, heater or electric blanket. 3. Keep air convection: In winter, people don't pay attention to opening windows to keep warm, which leads to indoor air pollution, reduced oxygen content and increased carbon dioxide content. Sleeping in such a turbid environment, the brain lacks oxygen supply, the quality of sleep is not high, and it is easy to get dizzy after waking up. Therefore, in addition to opening doors and windows to allow air convection during the day, a small transom should be opened at night to ensure fresh air in the bedroom. 4. Don't sleep with your head covered: Some people are afraid of the cold and are used to burying their heads under the covers in winter, which is a very bad habit. Because the air in the bed is not circulating, there will be less and less oxygen and more and more carbon dioxide. After a long time, the air will become turbid. People often feel chest tightness, nausea, waking up from sleep, sweating, etc. After waking up the next day, I will still be groggy, tired and depressed. 5. Soak your feet with hot water before going to bed: As the saying goes, "Cold starts from your feet". Feet are the roots of the human body. Before going to bed in winter, use 40? Soaking feet with hot water at 50℃, preferably with *** 10 minute, can accelerate blood circulation and eliminate fatigue. Soaking feet with hot water before going to bed can also increase the body's heat, shorten the heat exchange time between the body and the bed after going to bed, and help you fall asleep quickly. Sha Weiwei (president of Wutaishan Hospital) "Hibernation" and health preservation Winter is the season when everything in nature is hidden, the yang is lurking and the yin is gradually flourishing. Plants are dying, insects are sleeping, and many creatures in nature are hibernating. People's yang should also be hidden in it to save energy for the coming year. It is mentioned in Huangdi Neijing that in winter, you should "lie down early and get up late to wait for the sunshine, dispel the cold and warm your skin, and don't leak your skin". Going to bed early is to preserve the yang, and getting up late is to raise more yin and wait for the sunrise. Avoid the cold, seek warmth, and make the human body quiet and secret. 1. Keep warm: When people sleep, their metabolic rate will drop 10%, and the energy generated will also decrease, so keep warm. It's cold in winter, and the blood circulation is not smooth. The human body has the feeling of being afraid of cold, and it is easy to catch a cold, so it's best to keep warm when sleeping, and you can use an electric blanket. 2. Don't use too thick bedding: In winter, some people choose too thick bedding to keep out the cold, which is actually inappropriate. Thick bedding will compress the chest, leading to a decrease in vital capacity, and it is easy to have nightmares at night. Too thick bedding will limit the activities of limbs, and the human body rarely turns over after being pressed overnight, which is not conducive to blood circulation. In addition, the cold winter will increase the risk of cardiovascular obstruction. If you really feel cold, you can use air conditioner, heater or electric blanket. 3. Keep air convection: In winter, people don't pay attention to opening windows to keep warm, which leads to indoor air pollution, reduced oxygen content and increased carbon dioxide content. Sleeping in such a turbid environment, the brain lacks oxygen supply, the quality of sleep is not high, and it is easy to get dizzy after waking up. Therefore, in addition to opening doors and windows to allow air convection during the day, a small transom should be opened at night to ensure fresh air in the bedroom. 4. Don't sleep with your head covered: Some people are afraid of the cold and are used to burying their heads under the covers in winter, which is a very bad habit. Because the air in the bed is not circulating, there will be less and less oxygen and more and more carbon dioxide. After a long time, the air will become turbid. People often feel chest tightness, nausea, waking up from sleep, sweating, etc. After waking up the next day, I will still be groggy, tired and depressed. 5. Soak your feet with hot water before going to bed: As the saying goes, "Cold starts from your feet". Feet are the roots of the human body. Before going to bed in winter, use 40? Soaking feet with hot water at 50℃, preferably with *** 10 minute, can accelerate blood circulation and eliminate fatigue. Soaking feet with hot water before going to bed can also increase the body's heat, shorten the heat exchange time between the body and the bed after going to bed, and help you fall asleep quickly. Winter is a season of rest, health care and nourishment. We should eat more fresh vegetables and fruits rich in vitamin C, as well as beans, milk, peanuts and animal offal rich in vitamin B 1 and vitamin B2 to enhance brain function. In addition, drugs such as ginseng, pilose antler, codonopsis pilosula, medlar, astragalus root, donkey-hide gelatin, etc. can be supplemented. Old people can take medicine, drink alcohol and take medicated diet, but human diseases are divided into yin, yang, exterior, interior, cold, heat, deficiency and excess. Tonifying should be treated according to syndrome differentiation, and it is best to have a doctor's guidance. It is useless to make up indiscriminately. Warmly remind the five taboos of sleeping in winter: First, sleep with your head covered; Second, avoid family sleeping; Three don't sleep with bare shoulders; Four bogeys hug and sleep; Five don't sleep with things. Before going to bed, you might as well soak your feet. "The roots of the tree are exhausted first, and the old feet are old first." Foot bath therapy has a long history in China. The ancients always attached importance to foot exercise and health care. Modern medicine has also confirmed that soaking feet with hot water is of great benefit to soothe the nerves, help sleep, eliminate diseases, strengthen the body, delay aging, clean foot dirt and eliminate foot odor. The foot is rich in vascular nerve tissue, somatic receptors and visceral receptors, and there are hundreds of nerve endings connected with the brain. All kinds of feet cause a series of neurohumoral regulation through receptors and nerve conduction, so as to enhance human resistance and prevent diseases. Foot therapy for insomnia is mainly divided into three categories: 1. Hot water foot bath method: Hot water foot bath is a simple and effective method of self-care and improving sleep. Water temperature 40? 50℃, warm and comfortable feet; The best amount of water is to submerge the ankle; Soak your feet 10 minutes or so. This can dilate local capillaries, excite peripheral nerves, accelerate blood circulation and enhance metabolism. Long-term persistence can have a good auxiliary treatment effect on dizziness, insomnia, dreaminess and other symptoms caused by neurasthenia. 2. Foot * * * method: while soaking your feet in hot water, slowly, consistently and gently * * your feet, first instep, then instep, until it gets hot. Has the effects of tranquilizing mind, helping sleep, regulating qi and blood, improving circulation, enhancing immunity, and preventing diseases. 3. Traditional Chinese medicine pedicure: Introduce two remedies for insomnia by soaking feet with traditional Chinese medicine. Prescription 1: 40g of Cornus officinalis, appropriate amount of rice vinegar (white vinegar), decocted with Cornus officinalis, added with warm water, then added with rice vinegar, and soaked in steam foot bath for 30 minutes, once a day/kloc-0. Prescription 2: 500 grams of Polygonum multiflorum Thunb. Remove the residue with clean water, then mix it with warm water and soak your feet in steam foot bath for 30 minutes once a day. The ancients thought: "washing feet in spring makes the sun rise and solidify;" Washing feet in summer can dispel summer heat and dampness; Wash feet in autumn, moisten lungs and intestines; Washing feet in winter warms the abdomen. Therefore, if you have insomnia for a long time, you might as well try soaking your feet in hot water, which is a green, natural, economical and simple method. * * * Help you fall asleep easily * * * Also known as massage, it mainly uses various techniques through certain parts or acupoints on the human body surface to achieve the purpose of preventing diseases, eliminating diseases and prolonging life. This is a pure natural therapy that is easy to learn, easy to operate, with obvious curative effect, low cost and no toxic and side effects. Traditional Chinese medicine believes that * * * has the function of balancing yin and yang and regulating viscera; Dredge channels and collaterals and harmonize qi and blood; Promoting blood circulation, removing blood stasis, relieving swelling and pain; Warming meridians to dispel cold, expelling wind and removing dampness. Modern medical research has found that * * * has certain influence on cells, tissues and organs of respiratory system, circulation, digestion, immunity, endocrine system and nervous system. Take the nervous system as an example. A gentle and rhythmic head and face can calm the nerves and relieve the tension and fatigue of the brain. Here are some ways to treat insomnia: 1. The patient takes the supine position, the operator sits above the patient's head, eats with his right hand, and presses Jingming point 3 with the second command. After 5 times, use one finger or two thumbs to push from Tang Yin point along the eyebrow arch and forehead to the temples. Operation 5? 10 minutes. Then put the thumb on the temples on both sides, and then use the remaining four fingers to push the Fengchi point at the back of the brain to both sides of the neck twice, and then press Baihui point with the tip of the thumb. 2. The patient takes a prone position and the operator lies on his back. Operation 3? Five minutes. For patients with deficiency of both heart and spleen, you can press Rouxinshu and Pishu more; For those with kidney deficiency, you can press Kneading Shenshu (on both sides of the waist) and Guanyuan Shu, and finally point Shenmen, Zusanli and Sanyinjiao. 3. The patient takes a sitting position, and the operator stands on the right side of the patient, and puts the five fingers of his right hand on the scalp du meridian, bladder meridian and gallbladder meridian respectively, from the front hairline to the back hairline. 7 times, then the performer stands behind the patient, holds it along the sternocleidomastoid muscles on both sides, and pats the shoulder 3? Five times. 4. Self-massage method: massage Tang Yin point (brow) and temple (intersection of eyebrows and canthus) on the head for 200 times each; Grasp the scalp 200 times with your fingertips or fingertips from the brow tip, the upper end of the helix to the top of your head; The two fingers are slightly bent into an arch, and the second knuckle is close to Tang Yin, rubbing back and forth from the brow to both sides of the forehead for 40 times; Press the thread surface of thumb of both hands tightly on Fengchi point, and then press the back of head for 30 times, which is suitable for acid swelling; Warm your hands first, then press your palms on your forehead and rub them down to your chin for 10 times. The above methods can be carried out independently or in several cycles. * * * After about half an hour, you will feel very comfortable and relaxed in your head. Please close your eyes and take a few deep breaths, and you will soon enter a sweet dream. 1. Conduct it in a quiet, elegant and fresh air environment, keep a cool head and adopt a relaxed and comfortable * * *. 2. The technique should be gentle and gentle, the movement should be light and slow, the rhythm should be even, and the appropriate strength should be maintained. It is not advisable to use too much force. 3. People with serious heart, brain and lung diseases, pregnant women, old and weak, and drunkenness are not suitable for * * *. 4.*** Don't rush it. Qin Ying should practice more. It is forbidden to fish for three days and dry the net for two days. 5.*** If you can cooperate with drugs, acupuncture, exercise, emotional regulation, diet and other things, you can get twice the result with half the effort.