Some people say that being warm in the quilt in winter is more comfortable than sleeping in summer, so don't be afraid of insomnia. In fact, insomnia can happen all year round. According to the theory of traditional Chinese medicine, the biological clock of human body should conform to the laws of nature. Healthy sleep depends not only on the normal routine, but also on the changes of the four seasons and the laws of growth, growth, harvest and storage.
Ms. Yu is the editor of a newspaper. She is busy on weekdays, and it is common to stay up late. After working for a year, she obviously feels that she can work normally during the day if she works overtime in summer, but as long as she works overtime at night in winter, her mental state will be very bad the next day. Sometimes she wants to go to bed early, but occasionally she suffers from insomnia.
In fact, these phenomena of Ms. Yu are caused by the different sleep needs of the four seasons. Generally speaking, spring and summer are suitable for staying up late and getting up early, and you need to sleep for 5 to 7 hours every day. Autumn is suitable for going to bed early and getting up early, and the required sleep time is 7 to 8 hours every day. Winter is suitable for going to bed early and getting up late, and you need to sleep for 8 to 9 hours every day. Due to the fixed working hours of modern people, it is difficult to strictly adjust their work and rest according to the changes of the four seasons, but for busy urbanites, they should try their best to sleep regularly. "Prevention before illness" is the top priority of TCM health care. Therefore, if you sleep skillfully according to the climate of the four seasons and the changes of the human body before insomnia, you will definitely sleep well all year round.
Spring should be "lying late and getting up early"
Spring is the season to bid farewell to the old and welcome the new. The ancient poem "I wake up easily in this bright spring morning" describes that in early spring, many people are particularly sleepy and want to go to sleep early, and when they wake up, they are refreshed. According to Neijing's "Four Qi Tunes the Spirit", March in spring is the season when everything begins to grow, and the qi of heaven and earth begins to germinate in this season, so the sleep in March should be "lying at night and getting up early". Don't confuse the "night" here with the "night" of modern urban nightlife. Bars and KTV are places frequented by young people in this city. In their eyes, it is not called "night" until midnight. The night here should mean between ten and eleven. After ten o'clock, the endocrine in the body began to flourish. If you are in a deep sleep state during this time, it will help your body to detoxify naturally. Therefore, in spring, people should go to bed at night, get up early, take a walk in the yard, spread their hair and stretch their bodies to make their mood lively and full of vitality. ? In addition, in the theory of traditional Chinese medicine, spring belongs to "wood", and the liver in the five internal organs of the human body also belongs to "wood", so spring is not only the best season to nourish the liver, but also the season with frequent liver diseases. To nourish the liver, we must first pay attention to sleep and sleep soundly. Many busy people, in fact, their liver diseases are "cooked". Everyone who stays up late knows that metropolis' eyes are red after staying up late. In fact, this is a symptom of rising liver fire. If you do this for a long time, it will definitely hurt your liver.
When the body is in a high-quality sleep state, the "four self" function will appear in the body. That is, self-construction, self-transformation, self-improvement and self-repair. Especially in spring, the liver is affected by yang and easily gets angry. Moreover, the liver is the official of the general, responsible for drainage and detoxification. Therefore, high-quality sleep in spring is very important for nourishing the liver.
It is worth noting that after getting up early in spring, it is best not to do strenuous exercise immediately, such as running, but to "slow down", that is, mainly in the form of walking, so that the spirit can be slowly improved. Only when the body is fully awake can strenuous exercise be carried out. In addition, we should pay attention to maintaining a happy mood this season and don't get angry easily. At this time, we should also pay attention to being close to nature and take a walk in places with many animals and plants such as Woods and botanical gardens to absorb fresh air.
Take a nap in summer to stay healthy.
In all seasons, hot summer is the most difficult season for people to fall asleep. Due to the characteristics of long days and short nights in summer, people spend more time in the daytime and lack sleep time at night. Hot weather easily interferes with people's sleep and makes people more impetuous. Mosquito bites, interference from others, etc. It's hard to be quiet. In this case, most people also find summer nights difficult, and those who have poor sleep add fuel to the fire, and even stay up all night. In summer, everything is at its peak and begins to decline, so is the human body. The vitality of the human body will gradually reach its peak, and the waking time will be greatly increased. The human body's yang is also the most vigorous, and it is also the period when yang is the easiest to vent.
In summer, most people only sleep for five or six hours, which is a natural physiological phenomenon. We should follow the principle of harmony between man and nature and conform to nature. Health care should pay attention to the collection and discharge, starting with the discharge and ending with the collection. Therefore, summer health should pay attention to taking a nap. Taking a nap is not only a fast and effective method of "healthy charging", but also can make up for the lack of sleep at night, relax and rest people's brain and body system, and make use of work and study in the afternoon and evening. At the same time, it is beneficial to prevent apoplexy, cardiovascular and cerebrovascular diseases, anti-aging, prolonging life and beauty beauty. It is advisable to take a nap for a moment to half an hour. In order to be quick, it is not recommended to fall asleep in a ventilated or air-conditioned low-temperature room.
At the same time, it should be noted that in summer, those with strong heart fire, slightly deficiency of lung qi and insufficient kidney water should avoid eating cold to promote Yang Qi, save sexual intercourse and rest and nurse.
Pay attention to sleep more in autumn.
"Su Wen Four Seasons Tune" said: "Autumn and March are called Rongping. The weather is urgent, the atmosphere is clear, early to bed and early to rise, the chickens are happy. Calm the mind, slow down the autumn shape, converge the air, calm the autumn air and clear the lungs. This autumn is the way to raise your income. "
In other words, in the three months of autumn, when the air is crisp and everything is collected, people's daily life should adapt to the climate. After relatively little sleep in summer, you can pay attention to sleep well in autumn, just to compensate.
The climate in autumn is cool, and compared with the hot summer, the climatic conditions for people to sleep are greatly improved. Some friends began to sleep, but they didn't pay attention to the way of sleeping in autumn, which not only failed to live up to the cool and suitable sleeping conditions, but also was not conducive to health care in autumn.
The general principle of autumn sleep is to go to bed early and get up early to cope with the autumn weather. Autumn is a mature season, and so is the human body. If spring stays healthy and summer grows well, then in autumn, the state of the human body will reach the most balanced state all year round. At this time, the sleep time should be relatively changed from the excitement in summer to the introverted time in autumn. Compared with spring's sleep with "life" as the mainstay, autumn's sleep with "harvest" as the mainstay. So at this time, if possible, it is best to fall asleep at 8 o'clock in the evening, or keep 9 10 hours of sleep every day. But you should also pay attention to getting up early the next day. Although autumn begins to converge, there is no need to hide. Therefore, when you go to bed early, you must pay attention to getting up early. Getting up early in the morning in autumn is refreshing.
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. Therefore, autumn sleep should pay attention to several aspects.
Never eat before going to bed. This will increase the burden on the stomach, easily lead to indigestion, harmful to the body, and affect sleep. If you are really hungry before going to bed, you can eat a little and rest for a while before going to bed.
You should also pay attention to drinking tea, and don't drink too much tea before going to bed. Caffeine in tea can stimulate the central nervous system and cause excitement. Moreover, drinking too much tea can easily cause frequent urination at night and affect sleep.
Don't entertain excessively before going to bed. Young men and women who love "bars" need to pay attention to reducing "nightlife" as much as possible in autumn. Excessive entertainment activities before going to bed, especially intense and exciting activities for a long time, will make people's nerves excited continuously and make it difficult to fall asleep.
Avoid talking too much when sleeping. Some friends like to talk about the habit of calling people to chat before going to bed. In fact, lying down and talking too much is easy to hurt the lungs, which will also make people excited and affect their sleep. Don't open your mouth before going to bed. Sleeping with your mouth shut is the best way to stay active. If you breathe with your mouth wide open, the inhaled cold air and dust will hurt your lungs and your stomach will catch cold. Avoid blowing when sleeping. The human body's ability to adapt to environmental changes is reduced during sleep, and it is vulnerable to wind and evil. In addition, the temperature in autumn is unstable, so you should pay attention to keep warm when sleeping, and you must not let the wind blow directly.
Sleep in winter, go to bed early and get up late.
For many people, getting up in winter is very difficult. Chinese medicine believes that winter is the Tibetan calendar season, and frozen water turns into ice in dry land. The human body needs to gather yang at this time. Sleep at this time to ensure adequate sleep time every day. In fact, the human body has spontaneously adjusted its sleep constitution in this season, so many people like to sleep "late" in winter, which is a physiological reaction made by the body according to the changes in the natural environment.
Huangdi Neijing says, "Get up early and get up late to wait for the sun". This means that people must go to bed early and get up late in the cold winter. Of course, "getting up late" does not mean sleeping late, but it is best to get up after the sun comes out. Going to bed early nourishes the human yang and keeps the body warm. Get up after sunrise, at this time, the yang of human body rises rapidly, and the content of adrenocortical hormone in blood also rises gradually. Getting up at this time can not only make you clear-headed and quick-witted, but also avoid catching a cold.
There is relatively little yang in winter, so some people always feel cold hands and feet and can't sleep at night. This is mainly because the natural temperature drops, the yang is insufficient, the human body itself is also insufficient, and the body appears yang deficiency. In addition, due to the cold weather, the ability of human blood vessels to contract back to blood will be weakened, which makes the blood circulation of hands and feet, especially fingertips, not smooth, that is, people often say that "nerve endings are not smooth", which leads to cold hands and feet. Therefore, washing feet with hot water before going to bed in winter is more important than the other three seasons.
China has a folk song: "Wash your feet in spring, and the sun rises and takes off;" Washing feet in summer can dispel summer heat and dampness; Wash feet in autumn, moisten lungs and intestines; Washing your feet in winter makes your abdomen warm. "This folk song also succinctly expresses the benefits of washing feet in the four seasons. When Lu You was 82 years old, she still insisted on washing her feet with hot water before going to bed in winter. He said: "The old man is no longer engaged in agriculture and mulberry. He has not forgotten to count chickens. It's really fast to wash feet and sleep, and my little grandson is getting better and better. "
Washing feet with warm water before going to bed 15 ~ 20 minutes can dilate blood vessels in feet, promote blood circulation and make people fall asleep easily. Soaking feet before going to bed has hypnotic and fitness effects. The amount of hot water for washing feet is better to submerge the ankles of feet, and the water temperature is 42℃ ~ 45℃, which is warm and comfortable. At the same time, massage your feet slowly and easily with your hands, first instep and then instep, until it gets hot. This can dilate local blood vessels, excite peripheral nerves, accelerate blood circulation and enhance metabolism. If it can be persisted for a long time, it not only has health care function, but also has good curative effect on dizziness, insomnia, dreaminess and other symptoms caused by neurasthenia.
Because it is cold in winter, many people like to bury their heads in the quilt and be an out-and-out "shrinking turtle". People who sleep with their heads covered are very unhealthy. Because I sleep with my head covered, the inhaled and exhaled gases are confined in the narrow space of the bed. The air is dirty and stagnant, lack of oxygen is unclear, sleep is not good, and nightmares are easy to happen. When you wake up, you will feel dizzy, tired and mentally exhausted. Of course, don't sleep barefoot. It is cold in winter. If you sleep with bare shoulders, pathogenic wind and cold can easily invade the shoulder joint, leading to qi and blood obstruction in local meridians and joints, which is easy to cause joint pain. Some couples don't know whether they are too close or afraid of the cold. They like to hug each other and sleep in winter. Sleeping like this will lead to muscle tension, poor blood supply, nerve compression, local or corresponding limb pain, numbness, pain and so on. At the same time, two people often sleep opposite each other, which will lead to the fact that most of the gas inhaled by one party is the exhaust gas exhaled by the other party, and its adverse consequences are similar to sleeping under a quilt.