For many people, sleeping is not a simple thing, and the reason is simple: insomnia! Chinese medicine calls it insomnia. There are many reasons for insomnia: mental fatigue, sadness in spleen, imbalance between yin and yang, disharmony between heart and kidney, hyperactivity of yang due to yin deficiency, etc. It will disturb thinking and lead to insomnia. # Shanxi Provincial Hospital of Traditional Chinese Medicine Chaoqun # # Sleep #

Chinese medicine believes that insomnia is most closely related to heart, liver, spleen and kidney. Clinical syndrome differentiation should distinguish between deficiency and excess, and deficiency is manifested as drowsiness and easy to wake up; In fact, it is more difficult to fall asleep. The more you sleep, the more dreams you have, and even you can't sleep all night. According to the principle of syndrome differentiation and treatment, the treatment should supplement deficiency and diarrhea, and regulate yin and yang.

In addition to drug therapy, acupoint massage is also an effective method, which can be used regardless of the actual situation, simple, convenient and effective.

Symptoms and manifestations: upset and insomnia, dry mouth and throat, night sweats and nocturnal emission, hyperactivity of libido, flushing on both cheekbones, short and yellow urine, dry stool, or hemoptysis and bleeding, or ulcer of tongue and mouth, red tongue with little body fluid, rapid pulse, etc.

Yongquan point: the first point of the kidney meridian. Traditional Chinese medicine believes that insomnia is mostly caused by yin deficiency and yang hyperactivity, and acupoint massage at Yongquan point can guide yang hyperactivity downward, which is called "igniting fire and returning to yuan" by traditional Chinese medicine.

Yongquan point is located at the sole of the foot, that is, where the front part of the foot is depressed when the foot is rolled, and at the intersection of the front 1/3 and the back 2/3 of the line connecting the head end of the second and third toe finger seam with the heel.

Action essentials: massage after washing feet before going to bed or massage before getting up in the morning 100 times. Rub the right foot Yongquan point with the left thenar and the left foot Yongquan point with the right thenar. The strength should be light, the hand should rub back and forth on the skin of the foot, the frequency should be fast, and the rubbing distance should be slightly longer, so it is better to heat the foot.

Symptoms: restless sleep, difficulty in falling asleep, palpitation and dreaminess, dizziness and tinnitus, soreness of waist and knees, hot flashes and night sweats, upset and fever, dry throat and scanty body fluid, nocturnal emission in men, irregular menstruation in women, red tongue with little fur and rapid pulse.

An Ming: The name of this acupoint tells us directly that its function is to help us sleep. This point is a strange point outside the meridian, which can calm the liver, calm the nerves, effectively relieve tension and help sleep.

Amin is located in the head and neck, about 2cm behind the earlobe (the midpoint of the connecting line between Yifeng point and Fengchi point).

Action essentials: After lying down every night, lie on your back on the bed, and manually press the middle finger of both hands on rosis for about half a minute each time or knead 10-20 times, and so on for 5-6 times. When pressing acupoints, you should pay attention to the direction of the forehead, and take the feeling of acid, numbness and swelling as the degree. Don't use too much force.

Symptoms: abdominal distension, anorexia, hiccup, nausea and vomiting, belching and acid swallowing, poor stool, foul smell, thick and greasy tongue coating and slippery pulse.

Sanyinjiao: The acupoints of the spleen meridian of Foot Taiyang are the intersection points of the three yin meridians of Foot (liver, spleen and kidney). By regulating the qi of the liver, spleen and kidney meridians, you can strengthen the spleen, benefit the kidney, replenish the liver and help sleep.

Location: 3 inches above the high point of the medial malleolus of the foot (hand level, about four fingers wide), the medial posterior margin of the tibia.

Action essentials: Massage Sanyinjiao point at 2 1~23 o'clock every night, which is beneficial to dredge Sanjiao, because Sanjiao is a big channel for human qi and blood, and the nourishment of qi and blood is very important for all organs! Press the opposite point of Sanyinjiao with the tip of thumb or middle finger, and one press and one release is 1 time; Or knead Sanyinjiao clockwise and then counterclockwise for 5- 10 minutes.

Symptoms: sleepless nights, even restless, irritable, accompanied by dizziness, red eyes and tinnitus, bitter mouth and dry mouth, constipation and redness, red tongue with yellow fur and rapid pulse.

Laogong point: it belongs to the pericardium meridian of hand jueyin, clearing heart and purging fire, calming nerves and helping sleep. Chinese medicine believes that the heart hides the spirit and the heart is the sacred house. The heart has two meridians connected with the body-the little finger and the palm meridian. When you can't sleep, your hand is half clenched, and the place where your middle finger presses is Laogong point.

Action essentials: press the left hand to the right hand for intrauterine internal strength, alternately massage, press for 3~5 minutes, and feel hot and bloated. In addition, you can massage Shenmen point for 3~5 minutes, which can reduce fever and abdominal distension.

1, take a walk before going to bed

Proper outdoor exercise and fresh air after meals are helpful to the digestion of food in the body, reduce the burden on the body at night and give yourself a quiet sleep.

Step 2 comb your hair before going to bed

There are many acupoints on the head. Comb your hair before going to bed is mainly to dredge meridians. You can also use five fingers instead of a comb to massage, stimulate head fever, stimulate head acupuncture points, dredge head blood circulation, eliminate brain fatigue, improve brain thinking and memory ability, and improve sleep quality.

3. Suitable sleeping environment

Sleep quality is closely related to the surrounding environment. First of all, don't turn on the light when sleeping, the indoor temperature is controlled between 18-22 degrees, and there is no noise. Indoor ventilation before going to bed can effectively ensure indoor air quality at night. In a word, bad sleep environment is the key factor to ensure sleep quality.

Step 4 soak your feet with hot water before going to bed

Soak your feet with a basin of 40-45 degree warm water 10 minutes before going to bed. At the same time, massage your feet or toes with your hands to promote blood circulation and make people sleep. Long-term persistence will also improve their color.

Step 5 keep a cool head

Don't get too excited or excited before going to bed, and don't get emotional. Keep a cool head. If you have a good attitude, rest will be natural. Thinking before going to bed is one of the reasons for insomnia.

6. Appropriate sleeping position

When sleeping, choose the most comfortable sleeping position, so that the muscles of the whole body can be relaxed and the body can be completely liberated. The bed had better be comfortable, which can help you fall asleep quickly.