Poor sleep will lead to soaring blood pressure, blood sugar, blood lipid and uric acid index, which are all killers. Therefore, if you want to live a long and healthy life, the primary goal is to improve the quality of sleep!
Determine the life span of sleep to make it most complementary.
one
People who sleep well can live long.
Chinese medicine has always attached great importance to sleep and health care, believing that "sleep and diet are important tasks of health care" and that "those who can sleep and eat can live forever". There is a saying in Li Yu's Collected Works of Li Weng in Qing Dynasty: "The key to health preservation lies in sleep. Can sleep well, nourish the heart, strengthen the spleen and stomach, and strengthen the bones and muscles. "
Two American scholars have studied 7000 people for five and a half years, and think that there are seven reasons that can affect people's life span, one of which is sleep.
Modern medical research shows that energy can be accumulated again after sleep, the energy consumed in one day's activities can be compensated, and the new energy can be reserved for the next day's activities.
A good sleep can eliminate general fatigue, and make brain nerves, endocrine, substance metabolism, cardiovascular activity, digestive function and respiratory function rest. It is very important to promote the growth and self-repair of body tissues, enhance immune function and improve disease resistance.
2
People over 60 years old: sleep 5.5~7 hours a day.
Do you have to sleep for eight hours every day? According to the American Cancer Society, people who sleep 7-8 hours a night live the longest. People who sleep less than 4 hours a night, 80% are short-lived.
And sleep before 0/2 o'clock every night/kloc-,and sleep for 7 hours or even 5.5 hours at night is enough.
According to the data released by the Alzheimer's Association, the aging of the brain can be delayed for two years for the elderly who sleep less than seven hours a night. Long-term sleep for more than 7 hours or lack of sleep will lead to inattention and even Alzheimer's disease, thus increasing the risk of premature death.
Suggestion: The most common sleep problems are dreaminess and insomnia. MUBI is due to the deterioration of human brain function; Insomnia is mostly caused by the decrease of melatonin secretion in the body. Melatonin is one of the important factors that determine sleep in the body.
People with poor sleep quality at night had better get into the habit of taking a lunch break, and the time should not exceed 1 hour.
Otherwise, the central nervous system of the brain will deepen the inhibition, resulting in a relative decrease in cerebral blood flow and slow metabolism in the body, which may easily lead to general discomfort and even sleepiness after waking up.
three
When sleeping: the most nourishing yin.
It is suggested to rest at 9~ 1 1 every night and sleep at11/every night. According to Chinese medicine, when the Yin Qi is sufficient, you will sleep, and when the yang is sufficient, you will feel sleepy. When the sun is the weakest and the yin is the most abundant, sleeping at this time can nourish yin and the quality of sleep is the best.
It is best to get up at 5 o'clock in the morning, which is helpful to the generation of yang. If you go to bed late the night before, you have to get up before 5 am, and you can take a nap during the day.
four
Sleep like a bow: it works well.
"Sleeping like a bow" can reduce the force of the center of the earth on the human body and make people feel relaxed and comfortable. Because most people's hearts are on the left side of the body, lying on the right side can reduce the pressure on the heart.
People who love snoring are also suitable for bow sleeping position, because snoring is prone to apnea. If supine position is adopted, small tongue leans backward, which will easily lead to airway collapse, poor airway circulation and aggravated snoring symptoms.
five
Bedroom: you can collect sunlight.
When choosing the orientation of residential houses, we should try to choose houses facing south. The sunlight of the house is not blocked by the building in front. Try to avoid cold and humid rooms, which is good for joint health. In addition, for the elderly, it is suggested that the sleeping room should not be too big, mainly in Juyang.
Traditional health care pays attention to closing doors and windows when sleeping.
If you eat too much for dinner, you will consume too much gas. Too much gas consumption will make you angry and disturb the sun. Yang deficiency at night may lead to indigestion. When food accumulates in the stomach, it will be converted into heat if it is suppressed for a long time. It is easy to cause stomach fever, and it will lead to poor sleep and affect the quality of sleep.
In addition, overeating at dinner will increase the burden on the gastrointestinal tract, and the information of intense work will be transmitted to the brain, causing insomnia and dreaminess. Over time, it is easy to cause diseases such as neurasthenia.
If you overeat for a long time and repeatedly stimulate a large amount of insulin secretion, it will often lead to an increase in the burden on insulin B cells, which will lead to failure and diabetes.
2 minutes before going to bed, do this and live more 10 years.
Chinese medicine believes that learning a good sleep can increase the body's blood gas, and can achieve the function of nourishing the heart and preventing diseases, because qi is an important substance and an important driving force to maintain human life.
All kinds of life activities of human body are carried out under the impetus of qi. In fact, how to sleep and nourish qi is the secret for the elderly in Changshou village to live to 100!
How do the elderly in Changshou Village keep their mental state by sleeping?
Not long ago, an expert went deep into Changshou Village to explore the secret of longevity. The experts decided to spend the night in every house. To the surprise of experts, "almost everyone in the village from old to young will do one thing at night, that is, take a deep breath before going to bed."
Later, I learned that this is a health-keeping custom handed down by our ancestors, which can make us more energetic in the next day's work. I didn't expect simple tricks to be the secret of Changshou Village!
Action essentials
1. When inhaling, the stomach bulges out, and when exhaling, the stomach sinks in.
Stay in bed for 2 minutes before going to bed every night.
Matters needing attention
Don't care about the movements, as long as the abdominal breathing is normal, you can achieve the effect of benefiting qi and tonifying kidney and prolonging life. Be sure to persist!