1. The environment should be suitable for sleeping. If the objective conditions are poor, we should improve or overcome them as much as possible, such as the quiet degree around the room. If you live with your family, people around you should take good care of them, adjust their lives and activities reasonably, and don't interfere with each other.
Try not to think about anything that excites you or consumes your mind before going to bed, so as not to be too excited to sleep. If the night shift is a desk job, don't go to bed immediately after the end, and don't watch film and television dramas to avoid getting more excited. You can put on headphones, listen to light music for a while, relieve your nervous work mood, and then lie down. You can take a bath or iron your feet before going to bed in winter. Don't cover the quilt too thick when sleeping, and try not to wear thick pajamas to sleep, which will make you feel uncomfortable and sleep uneasily. If you rest during the day after the night shift, the curtains should be made of thicker materials to block the light and facilitate sleeping.
Don't eat too much at dinner or in the evening. Try to eat digestible foods such as porridge or pasta in winter, which is also suitable for human health in winter. Don't eat too greasy and salty, lest you get up thirsty and drink too much water at night. Don't eat foods that easily cause flatulence in the gastrointestinal tract before going to bed, such as bean products, sweet potatoes, potatoes, onions, oranges, taro, corn, bananas, etc. Never drink caffeinated drinks, such as cola, coffee or strong tea to refresh yourself.
People who can drink sometimes "induce" sleep by drinking some wine before going to bed. This method should not be advocated. Although alcohol stimulation can help you fall asleep, you will sleep faster and wake up faster when you go to bed at the same time. Its effective sleep quality can't be guaranteed, and it can't sleep for a long time, which is not good for your health.
Optimal sleep time
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. Unfortunately, modern people rarely do it, so there are fewer and fewer 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, the theory of traditional Chinese medicine also holds that "gallbladder is the official of healthy qi, and all the internal organs depend on gallbladder." 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. 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, which has obvious beauty effect).
Sleeping late at night is easy to hurt the gallbladder and get depression.
Because human cells are updated every 100 days, ancient health experts said: "Sleep is the first thing to keep healthy. If you don't sleep for a night, you can't make up for it for a hundred days. " In addition, sleeping too often at night will hurt your courage, and serious people will get depression. "The Emperor's Internal Classic" said: "It is courageous to be angry." "Eleven zang-fu organs depend on bravery." The qi of the five internal organs of the human body depends on the bile and the growth of bile. If bile can grow, the body will not be affected. From 23: 00 to 1: 00 in the morning, the single crystal is the most prosperous. People accumulate bile during sleep, but they will consume bile if they don't sleep. In severe cases, they will lack the courage to do things when they are depressed.
Not sleeping in childhood will not only cause adverse bile metabolism, but also cause anemia and insufficient blood supply. Deficiency of gallbladder can't improve eyesight, and deficiency of blood can't nourish muscles, which leads to eye fatigue and weak waist and knees. The liver and gallbladder are virtually blue, and it is easy to turn green if you don't sleep, and it is easy to be livid if you don't sleep. The lungs are almost white, and when they sleep in the late Yin Shi, their faces easily turn blue and gray.
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".
The bedroom should not be too big.
The bedroom should not be too big, mainly for gathering yang. Traditional health care pays attention to closing doors and windows when sleeping. Don't turn on the electric fan and air conditioner to sleep in summer, no matter how hot it is. When people fall asleep, a protective layer of yang will be formed on the body surface. If the wind blows this yang away, it will be replenished in the body. Wash Yang repeatedly, get up bored in the morning, his face is yellow, and his head is wrapped in cloth. If it is too hot in summer, you can close the bedroom door and turn on the air conditioner to blow the room cool, so that people can go to bed soon after taking a shower. The cool wind can last more than 1 hour, and people have fallen asleep. If you wake up halfway, you can do it again.
Dinner should not be too full before going to bed at night.
If you eat too much dinner, it will inevitably increase the burden on the gastrointestinal tract, and the information about your intense work will continue to spread to your brain, causing insomnia and dreams. Over time, it is easy to cause diseases such as neurasthenia. If middle-aged and elderly people overeat for a long time and repeatedly stimulate a large amount of insulin secretion, it will often cause the burden of insulin B cells to increase, leading to failure and inducing diabetes. At the same time, if you eat too much dinner, some protein can't digest and absorb it. Under the action of intestinal bacteria, toxic substances will be produced. In addition, the peristalsis of the intestinal wall will slow down during sleep, and relatively prolonging the residence time of these substances in the intestine may promote the occurrence of colorectal cancer. Therefore, we should not eat too much dinner, let alone overeating, because it is easy to induce acute pancreatitis, which will make people go into a state of shock during sleep. If not rescued, life will often be in danger.
In addition, eating too much dinner will consume too much gas, which will get angry and disturb the yang. At night, insufficient yang may lead to indigestion, and the food accumulated in the stomach will be converted into heat for a long time, which is easy to produce stomach heat, while when the yang is strong, it will cause poor sleep and affect the quality of sleep. Therefore, drinking at night should not be too full, and it is also a good way to sleep best.
Sleep methods vary from person to person. There are three ways.
1. Simply leg press before going to bed, then sit on the bed naturally, put your hands on your legs and breathe naturally. You feel your pores open and close with your breath. If you can yawn with tears, the effect is the best. When you want to sleep, sleep on your stomach.
2. Lie on your back and breathe naturally. Breathe like the spring breeze. Melt the big toe first, then the other toes, and then gradually melt the feet, calves and thighs. If you are not awake, do it again from the beginning.
People who fall asleep quickly can lie on their right side and hold their right ear with their right hand. The palm of the right hand is fire, and the ear is water, which forms the combination of fire and water, and forms the intersection of heart and kidney in the human body. For a long time, nourishing the heart and kidney.
Tip: Don't use sleeping pills to help you go to bed early.
Go to bed early, don't pass ten o'clock, and the elderly should take eight o'clock as the right time, not nine o'clock. At eleven o'clock, the sun is alive and belongs to the kidney. At this time, insomnia, kidney water will be deficient, heart and kidney are connected, water shortage will be prosperous, and it is the easiest to hurt. Never use sleeping pills to help you sleep. If it is at noon, that is, from eleven o'clock to one o'clock in the morning, it is the heart. If you can't sleep at this time, you can sit still for a quarter of an hour and close your eyes, then you will have a strong heart. Anyone with heart disease should pay attention. If you pay attention at 2 o'clock every day, your vitality will become stronger and stronger, and there will be no heartbeat, diarrhea, frequent urination and other phenomena.