Sleep regimen
Improve the sleeping environment
Create a clean and tidy bedroom environment
If you think that only by choosing these things correctly can you have a healthy sleep, it is a big mistake, because sleep is not only related to these things, but also closely related to the bedroom environment.
Going green and environmental protection
First, choose "green" products. The selection, use and maintenance of houses, decoration, furniture, electrical appliances and all kinds of daily necessities should meet the requirements of environmental protection, especially when purchasing, they must be carefully selected in strict accordance with environmental quality standards and be as non-toxic and harmless as possible. Choose environmentally friendly decorative materials and household items.
fresh air
Choose the room whose window faces the sun as the bedroom. The window should not be too big, and the bedside should not be placed under the window. During the day, the sun shines directly on the bed, and the bacteria on the quilt are removed by the power of ultraviolet rays. If weather conditions permit, try to open the window and ventilate the bedroom to keep the indoor air fresh. In addition, you can choose some air purification products, such as some bamboo charcoal package and bamboo charcoal pillows, which can help you purify the indoor air.
comfort temperature
The suitable room temperature of the bedroom is 18 ~ 20 degrees Celsius, and the air humidity is about 60 ~ 70%. Such temperature and humidity are also beneficial to the sanitary conditions of the mattress itself.
Don't make noise.
A quiet environment is the foundation of a good sleep. So try not to put complicated electrical equipment in the bedroom. It is more suitable for the bedroom to be far away from the kitchen and bathroom. If family members often have difficulty falling asleep, they should also pay attention to the mute function when choosing alarm clock and air conditioner.
Pay attention to hygiene
Pay attention to indoor environmental sanitation, develop good hygiene habits, wash and dry bedding and clothes frequently, and use cleaners and disinfectants reasonably. At the same time, it is necessary to enhance indoor environmental awareness, raise indoor pollution awareness, find indoor odor, or feel depressed, often catch a cold, and reduce immunity, especially when you get up in the morning, you often have a sore throat and poor breathing if you don't smoke. You should carry out technical inspection on the indoor environment as soon as possible and take measures in time.
Beautify the room
Planting flowers and grass indoors can not only beautify the living environment, but also resist the pollution of indoor harmful substances. For example, cactus and cactus can absorb carbon dioxide and harmful gases in the air and release oxygen and negative oxygen ions; Chlorophytum can effectively absorb volatile gases such as carbon dioxide, sulfur dioxide and chlorine peroxide; Aloe can absorb a lot of formaldehyde; Ivy and chrysanthemum can decompose formaldehyde in plywood and xylene in carpets, insulation materials and wallpaper; Peppermint not only can resist ozone, but also has bactericidal effect.
Sleep and fitness skills
1) Take a simple leg press before going to bed, then sit on the bed naturally, put your hands on your legs, and breathe naturally, feeling your whole body pores open and close with breathing. If you can yawn with tears, the effect is the best. When you want to sleep, sleep on your stomach.
2) Lie on your back and breathe naturally. Breathing feels like spring breeze. Melt the big toe first, then the other toes, and then gradually melt the feet, calves and thighs. If you are not awake, do it again from the beginning.
3) People who fall asleep quickly can lie on their right side and hold their right ear with their right hand. The palm of the right hand is fire, and the ear is water, which forms the combination of fire and water, and forms the intersection of heart and kidney in the human body. For a long time, nourishing the heart and kidney.
Be sure to get up early when going to bed. Even in winter, don't get up more than 6 o'clock. Try to get up before 5 o'clock in spring, summer and autumn, because people are in Yin Shi (3 o'clock? 5 o'clock) Get up when the lung meridian is vigorous, which can stretch the lung qi, thus conforming to Yang Qi's relaxation, completing metabolism, eliminating turbid qi and clearing lung qi, helping to nourish the lungs, conforming to the natural trend of the sun to raise the Yang Qi of the human body, and making people have enough Yang Qi in one day. Otherwise, it is like an engine. After this good time, it is difficult to start the Yang Qi of the human body, and the Yang Qi of the human body will accumulate in the lower part of the human body and cannot be held up by the fate.
From 5: 00 am to 7: 00 am, it is the peak period of the large intestine meridian, and the human body needs to expel the polluted gas of metabolism. At this time, if you don't get up, the large intestine can't exercise fully, and you can't complete the function of removing turbidity well, so that turbidity stays and forms toxins, which are harmful to human blood and viscera. From 7: 00 to 9: 00 in the morning, the stomach meridian is the most prosperous, and from 9: 00 to1point, people's digestion, absorption and transport are the best. If you don't get up at this time, gastric acid will seriously corrode the gastric mucosa, and people will not get nutrition at the best time to absorb nutrition. After a long time, they will suffer from spleen and stomach diseases, leading to malnutrition and gas collapse.
Fitness has three elements, one is sleep, the other is convenience, and the third is diet. The rest of the daily life and clothes are auxiliary. Sleep is the first of three things. But if the stomach is not harmonious, you will feel uneasy at night, so convenience is second. And those who eat without restraint and are too hungry will have stomach injuries and their nutrition will decrease day by day. Sleep is mainly about calming the nerves, and the mind is mainly about peace of mind. Should be suitable for age, the maximum age is seven to eight hours. If you sleep too much, you will feel dizzy, your eyes will be red, and your limbs will be weak. When you were a child, you will sleep for eight hours, or you will be fine after nine hours. For the elderly or patients, six hours at most is enough.
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