The first tonic for health preservation is depth. When the human body is in a deep sleep state, immune cells and various damaged cells (especially brain cells) can be quickly repaired, and the body can carry out life activities such as nutrient absorption and energy storage. , beneficial to body and mind; On the other hand, if you sleep too lightly and wake up early, you can induce or aggravate the pathogen, which is not conducive to health and longevity.
Traditional Chinese medicine believes that "Yang enters Yin and sleeps, while Yang leaves Yin and suffers from insomnia". Sleeping means sleeping and waking up. Sleep can help the human body regulate Yin and Yang. Only by harmonizing Yin and Yang Can can we have a good sleep. At present, it has just entered autumn, and the yang is gradually closing and the yin is getting longer. Adapt to autumn and adjust your sleep habits. "Huangdi Neijing" has a cloud: "Autumn and March, this is called Rong ... early to bed and early to rise, having fun with chickens; Tranquilizing the nerves and delaying autumn punishment; Convergence makes autumn quiet. "
How to sleep best in autumn?
Sleep is an important means for people to recover their physical strength, ensure their health and enhance their immunity. The climate in autumn is cool, and the meteorological conditions for people to sleep are greatly improved, but if we don't pay proper attention, the quality of sleep will be greatly affected. Here are some things to pay attention to in autumn.
Go to bed before 1 and 2 1 at night.
The best sleeping time should be from Shihai (2 1-23 o'clock) to Yin Shi (3-5 o'clock), that is, go to bed at 2/kloc-0 o'clock in the evening and get up at 5 o'clock in the morning. At sea, the triple energizer is flourishing, and the triple energizer is connected with a hundred veins. At this time, you will enter a state of sleep, and the pulse will be cultivated and live, which can make people have no serious illness all their lives. Centenarians have one thing in common, that is, they sleep at sea, starting from Yin Shi. It's a pity that modern people rarely do it, so people with rosy faces on the street. Women should go to bed early and get up early if they want to keep a good sleep for a long time.
In addition, it is believed that "bravery is a righteous official, and the five internal organs depend on bravery." Courage is also less yang. "If less yang does not rise, the world is unknown." If you can't fall asleep in time at night, or the quality of sleep is not good, people will be sleepy and have no spirit the next day.
2. Add a half-hour nap.
In addition to ensuring a good night's sleep, you should also arrange to fall asleep for half an hour at noon (113) (nap is called beauty sleep, beauty care).
After the autumn, young people have less lunch breaks, have great pressure on their work and life, and tend to stay up late, so their sleep time will be reduced. As the saying goes, "spring is lacking, autumn is sleepy, and summer is a nap." It's easy to get sleepy in autumn. At this time, an appropriate lunch break is necessary, but not appropriate. Half an hour at most is enough. This will not only improve the work efficiency in the afternoon, but also make you better adapt to the seasonal changes.
3, proper tonic before going to bed
Before going to bed, you can eat something that nourishes the heart yin, such as rock sugar lily lotus seed soup, millet red date soup, lotus root powder or longan meat water, because after sleeping, the heart is still working hard, and the heart is the hardest of the five internal organs. Appropriate supplementation of the heart yin will help health.
Tryptophan in milk is one of the eight essential amino acids for human body. It not only inhibits brain excitement, but also makes people feel tired. 1 cup of milk contains enough tryptophan to help people fall asleep quickly.
4. Avoid opening the window when sleeping in the wind.
It's breezy in autumn night, sleeping with the window open, and the wind blows on the head and face, which is easy to cause migraine, dizziness and brain swelling. In addition, dust and bacteria on the ground will be blown into the trachea, causing pharyngitis and tracheitis.
How to sleep best in autumn? When the night wind is strong, try not to sleep with the window open, just turn down the window and ventilate. Be sure to cover the quilt when sleeping, and pay special attention to the warmth of the back and waist. In addition, you can rub your hands before going to bed, and then rub your waist, which will help to clear the meridians, strengthen your waist and strengthen your kidney.
5, pay attention to keep the stomach warm.
In autumn, the stomach is easy to * * *. Caught a cold while sleeping, it is easy to cause stomach pain, diarrhea and other symptoms, especially for people with thin body, it is more important to keep warm in the stomach. Because people with thin bodies have thin stomach walls, they are more prone to convulsions after catching cold, which can lead to stomach pain and indigestion in light cases, and vomiting and diarrhea in severe cases. So make sure your stomach doesn't catch cold.
Therefore, no matter how hot the weather is, we should pay attention to keeping our abdomen warm, not to mention the cool autumn. At least cover your stomach with a towel or a thin blanket when you sleep.
6. The head should face west and the feet should face east.
There are different opinions about the direction of sleeping, which is confusing. Some studies have pointed out that due to the influence of the earth's magnetic field, people sleep with their heads facing north and their feet facing south, so that the magnetic field lines can pass through the human body smoothly and the interference of the earth's magnetic field can be minimized. But China ancient health experts believe that people's sleeping direction should change with the alternation of spring, summer, autumn and winter. Sun Simiao, a famous doctor in the Tang Dynasty, mentioned in Qian Jin Fang: "Ordinary people lie down, facing east in spring and summer, and facing west in autumn and winter." This is because "you should lie down because of the four seasons", and because the five seasons in TCM correspond to five aspects, including the theory of East in Spring, South in Summer, Middle in Long Summer, West in Autumn and North in Winter, so the sleeping direction also corresponds to the solar terms at that time.
Although these theories have some truth, they have some limitations in real life because of the influence of housing orientation and home layout. In fact, citizens don't have to stick to these theories too much, resulting in unnecessary worries. On the contrary, we suggest that we should pay attention to ensuring adequate sleep time, calming our nerves before going to bed, drinking hot milk or royal jelly, or massaging our feet with warm water, preferably supplemented by others, so as to facilitate the intersection of heart and kidney ... These measures have more obvious effects on improving sleep quality.
7. Get up at the right time.
At 3 am, it is "beginning of spring" and at 6 am, it is "vernal equinox". Heaven and earth wake up at 3 o'clock, and the cells of human body wake up under the induction of this time and space. You don't need to sleep when you wake up from three to five every day, but sometimes you will get more and more tired when you sleep. People who wake up in the morning and don't get up are just like "tug of war". People can't pull out heaven and earth. If you don't get up before 5 o'clock, you won't be able to get out at 6 o'clock in the vernal equinox, and you will lose mentally.
Sleeping at night will kill Yang, and getting up in the morning will kill Yang. This is called "double kill". Therefore, even if you sleep late, you should get up before 5 am and take a nap at noon to prevent "double killing".
8. It is not advisable to be too full when you are full late.
If you eat too much dinner, it will inevitably increase the burden on the gastrointestinal tract, and the information of its intense work will continue to spread to the brain, causing insomnia and dreaminess, which will easily lead to over time. Therefore, we should not eat too much dinner, let alone overeating, because it is easy to induce and make people go into shock during sleep. If they can't be saved, they will often be life-threatening.
In addition, eating too much dinner will consume too much gas, which will get angry and disturb the yang. It may lead to indigestion at night, and food accumulates in the stomach, which will be converted into heat after being suppressed for a long time, which is easy to produce stomach heat. It will be very hot when there is plenty of sunshine, which will affect the quality of sleep. Therefore, drinking at night should not be too full, and it is also a good way to sleep best.
Five effective foods to help sleep.
Grapes help you sleep. The researchers tested eight kinds of grape juice and found that it contains melatonin, which can help the human body regulate the sleep cycle and assist.
2. Jujube contains protein, sugar, vitamin C, calcium, phosphorus and iron. It has the effects of invigorating qi and nourishing blood, invigorating spleen and calming nerves, and has obvious curative effect on dreaminess, insomnia and trance. Chinese medicine often uses jujube to treat insomnia and other diseases. After dinner, cooking soup with jujube or porridge with lily can speed up the time of falling asleep.
3, millet into porridge, eat before going to bed, especially suitable for night uneasiness caused by poor health. This is also a nutritionist's suggestion for insomnia in the elderly.
Honey is rich in glucose, vitamins, magnesium, phosphorus, calcium and other substances, which can moisten and regulate the nervous system, thus promoting sleep.
5, sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibition of brain cells, and play a role in calming the nerves. Eating a handful of sunflower seeds after a meal can not only promote digestion, but also help sleep.
How to sleep best in autumn? As the weather gets cold, many people will feel lazy and tired. They don't like getting up in the morning or moving during the day. This is the "autumn shortage". Everyone should ensure adequate sleep, get rid of the habit of sleeping late in summer, and strive to fall asleep before night, so that the sleep will be increased by 1 hour compared with summer, and early to bed and early to get up. In addition, a proper nap is also conducive to resolving the lack of autumn.