1, the healthiest way to sleep
Circulating gas
People are breathing all the time, and sleeping is no exception, so the bedroom should keep the air circulating, especially after the rain and in the morning. The air is fresh, contains high concentrations of oxygen and negative ions, and has less pollutants. It is necessary to open the window in time to circulate the air. In addition, it is not advisable to accumulate sundries in the bedroom to reduce indoor air pollution.
Choose a good bed.
First of all, the height of the bed is slightly higher than people's knees. The ideal mattress is a mattress with moderate hardness on a hard bed to keep the human spine in a normal physiological state and ensure comfortable sleep.
Massage more.
Massage yourself before going to bed. For example, massaging the scalp can promote scalp blood circulation, relax nerves, eliminate fatigue, improve head nutrition and oxygen supply, and have a good effect on preventing white hair and alopecia. Massage the face helps to remove the old and aging cuticle of the skin and accelerate metabolism. Massage the abdomen is helpful for gastrointestinal digestion and fat metabolism, and prevents the abdomen from "fattening". Each massage takes very little time, but it will be effective after a long time.
Lie down like a bow
Chinese medicine believes that at night, the human body turns full of yin and the yang is restrained. Bowing like a bow is conducive to the convergence of yang and the complete relaxation of human muscle fascia, which is easy to eliminate fatigue. At the same time, it is best to lie on the right side, which can reduce the burden on the heart and brain and promote the blood storage function of the liver and brain and the smooth operation of the gastrointestinal tract.
Warm feet
Washing feet with hot water before going to bed can promote the vasodilation of feet and accelerate blood circulation. There are many acupoints in the foot, and the stimulation of hot water can play a good health care role, especially for people with insomnia and varicose veins in the foot. Washing feet with hot water can also relieve symptoms and make it easy for you to fall asleep.
Choose the time to sleep.
According to the law of human biological clock, the best time to fall asleep is 22 ~ 23 o'clock and get up at 5 ~ 6 in the morning. You can get the best sleep effect by sleeping according to this rule.
make-up water
When people fall asleep at night, the blood viscosity will increase due to dehydration such as breathing, urination and sweating, so getting up is the high incidence time of cerebral infarction. Therefore, water should be prepared before going to bed, and water should be replenished in time when waking up at night and getting up in the morning, which can play a role in health care and disease prevention.
Make good use of pillows
The neck is the weakest part of the human body. Too high or too low pillow will affect the natural relaxation of neck muscles. Therefore, the pillow can only make the head slightly higher than the body, and the height should be controlled at 9- 15 cm.
Cover the quilt.
Sleep should be warm and sweet, but the quilt should not be too thick and heavy, otherwise it will put some pressure on the body and hinder its relaxation and rest. In addition, avoid wearing tights when sleeping, otherwise it will affect sleep.
The sleep mode introduced today is the most valuable for health preservation. As long as you can develop this good habit of keeping in good health, your physical fitness will get better and better, and your physical fitness will naturally become healthy. If you want to have a healthy body, you might as well try the sleep style introduced today.
2. TCM sleep mechanism
The sleep mechanism of TCM is that you will fall asleep when Yin Qi is abundant, and you will wake up when Yang Qi is abundant. So you should go to bed before midnight (2 1-23 o'clock) and get into the best sleep state at midnight. Because according to the sleep theory in Huangdi Neijing, midnight is the meeting of Yin and Yang, and fire and water meet Thai, which is called "closing Yin". It is the heaviest time of the day when Yin dominates quietness, so I want to sleep at midnight.
There are four magic weapons to improve sleep quality. The first is to advocate sleeping at noon. "Noon" is the time when the human body closes the yin and yang, which is conducive to nourishing yin and strengthening yang. Go to bed before 1 1 at night, and the effect is the best. Because resting at this time is the best way to nourish yin, and the sleep effect is the best, which can play a multiplier role. Just take a nap at noon (1 1 o'clock-13 o'clock) and rest for 30 minutes, because it is "sunny" time and the sunshine is strong, so the work efficiency is the best.
Also, slow down your breathing before going to bed. You can sit still, take a walk, watch slow-paced TV and listen to slow-paced music before going to bed. Make your body gradually quiet, when it is quiet, it will be cloudy, and when it is full, it will be sleepy. It's best to lie in bed and do quiet qigong for a few minutes to keep your mind inside.
Before going to bed, you can eat something nourishing the heart, such as rock sugar lily lotus seed soup, millet red jujube porridge, lotus root starch or longan meat water. Because people are still working hard after sleeping, and the heart is the hardest of the five internal organs, it will be helpful to make up the heart yin properly.
Insomnia patients should not forget to soak their feet with warm water before going to bed, which can promote the intersection of heart and kidney. The intersection of heart and kidney is to combine fire and water and promote the combination of yin and yang. Yin and Yang embrace each other, and of course sleep is at its best.
The above is an introduction to the sleep mechanism of traditional Chinese medicine. Both Chinese medicine and western medicine attach great importance to your sleep quality. If you have trouble sleeping, your health will be affected. Therefore, it is very important to give yourself enough sleep.