We have to sleep every day. Sleep is closely related to health. Of course, sleep is also a science, and the time of sleep is also particular. Next, I would like to introduce you to the sleep time of TCM health preservation, hoping it will be useful to you!

Chinese medicine health care sleep time

At noon (7-9 pm), you should enter the stage of getting ready for sleep, do not take strenuous exercise, avoid drinking strong coffee or strong tea (especially green tea), take a proper walk or listen to soothing music, relax yourself and give yourself a hint that you are about to fall asleep.

For those who have a foundation, make full use of this time period to practice static qigong and inhale and exhale. (Note: It is not recommended for people who have no foundation to practice by themselves, which is easy to hurt blood. )

Midnight (9~ 1 the next night),? Are you not tired of sleeping and feeling comfortable? You can bend your knees and lie down when you sleep, and stretch your feet to relax when you wake up, so that qi and blood can circulate. Don't fix a posture.

Ugly time is in Yin Shi (1~5 o'clock), and it happens when it is fine, which is most suitable for sleeping. Avoid sexual intercourse, which will harm your health and affect your next sleep.

Factors related to sleep time

Other factors affecting sleep

The change of sleep time is also related to the nature of work, physical consumption and living habits. Manual workers need longer sleep time than mental workers, while mental workers need longer REM time than manual workers. Modern research thinks that everyone's optimal sleep time (called sleep center time) is different. Can be divided into? Owl type? And then what? Lark type? . Cat-headed people have doubled their thinking ability every night, full of energy and high work efficiency, but their spirits are poor in the morning. Lark-type people are characterized by going to bed early, waking up early, being energetic during the day and being tired at night. Generally speaking, most people are lark rhythm. In addition, the length of sleep time is also related to mental factors, nutritional status, working environment and so on. Although the sleep time required by individuals varies greatly, it is considered normal as long as it meets the sleep quality standards.

(2) Physical and personality factors

The length of sleep is also closely related to people's physique and personality. As early as Neijing, it was clearly stated:? This man has a big belly and wet skin, but he can't understand meat. If the stomach is big, the gas will last for a long time, if the skin is wet, the meat will be indissoluble, and if it stays in the yin for a long time. If the gas is not refined, the gas will not be smooth. Why lie down more? . ? His stomach is small, his skin is smooth and his flesh is slow, his meat is divided, and his defensive qi stays in Yang for a long time, so he is not so embarrassed. The above shows that the amount of sleep is related to the size of the human body. Generally speaking, according to the classification of clinical constitution, Yang-excess type and Yin-deficiency type have less sleep time; Phlegm-dampness type and blood stasis type have relatively more sleep time. According to the composition of the five elements, the golden type and the fire type have relatively less sleep time, while the water type and the earth type have more sleep time. According to the classification of body fat and thin, fat people sleep much more than thin people, and fat people who are thick and often catch colds sleep the longest. Why? How healthy is it? It's different. Westerners believe that personality is related to sleep. Introverted and thinking people sleep more, while extroverted and practical people sleep less.

(3) Environmental and seasonal factors

Different environments and seasonal changes affect the regulation of sleep. It is generally believed that it is advisable to go to bed late and get up early in spring and summer (about 5-7 hours of sleep every day), to go to bed early and get up early in autumn (about 7-8 hours of sleep every day) and to go to bed early and get up late in winter (about 8-9 hours of sleep every day). This combines the four seasons growth collection method. In sunny days, people usually sleep for a short time, and in bad weather, people usually sleep for a long time. With the increase of regional altitude, the average person's sleep time is slightly reduced. With the increase of latitude, the average person sleeps a little longer.

Sleep quality standard

In the Eastern Jin Dynasty, was there a picture of immortals in Zhang Zhan's Health Collection? It is forbidden to lie down for a long time. ,? No more sleep, god let go? . Think? Does it hurt to lie down for a long time? , make the sun be the spirit is strong, slack spirit. Therefore, sleeping more may not meet the health requirements.

Sleeping too much and falling in love with bed can cause cerebral cortex inhibition and make brain cells hypoxic. In determining whether you get enough sleep, besides quantity requirements, quality requirements are more important. The quality of sleep depends on the depth of sleep and the rate of rapid eye movement. Rapid eye movement plays an important role in improving brain fatigue.

Experiments show that the behavior of cats and mice deprived of heterogeneous sleep will change, such as memory loss and overeating.

According to statistics at home and abroad, the percentage of REM in total sleep is 50% for newborns, 40% for infants, 65,438+08.5% ~ 25% for children, 20% for adolescents, 65,438+08.9% ~ 22% for adults and 65,438+03.8% ~ 65,440 for adults. If the above ratio is not reached, the shallow sleep period in chronic sleep will be compensatory prolonged, and the result is often the feeling of being unable to sleep.

In real life, you can use the following criteria to check whether you have a high-quality sleep:

1 fall asleep quickly. 5 ~ 15 minutes before going to bed;

2 deep sleep. Breathe evenly during sleep, do not snore, and it is not easy to wake up;

③ There is no night. Sleep less dreams, no dreams, less nights;

Get up quickly. Wake up in the morning with light body and good spirit;

⑤ Clear thinking during the day, high work efficiency and no drowsiness. Generally speaking, if the quality of sleep is good, you can sleep less.