Advice on Chinese medicine and sleep
Studies have found that sleeping less than 7 hours or more than 9 hours per night can significantly increase the risk of cardiovascular disease.
We sleep every day, but do you really know how to sleep? We in Chinese medicine say that sleep should follow the laws of nature and sleep on time in order to nourish our essence and thus keep away from diseases.
A. How to get a good sleep
These three types of sleep should be less: 1.
1, Sleep lazy
Sleeping lazily does not relieve fatigue, but can affect the normal sleep cycle and lead to insomnia at night.
In addition, the ideal amount of sleep for a normal adult is about 8 hours. Studies have found that sleeping less than 7 hours or more than 9 hours per night can significantly increase the risk of cardiovascular disease.
2, Upside down sleep
The human sleep-wake shows a circadian rhythm characterized by a 24-hour cycle. Staying up late at night, insomnia, and working long shifts may lead to circadian rhythm disorders.
Late to bed and late to rise “night owl” is a circadian rhythm disorder. Long-term, this will induce cardiovascular, gastrointestinal, metabolic, cognitive and emotional disorders, resulting in impaired learning, work and other functions.
3, Emotional sleep
Many people go to bed thinking back to the events of the day, recreating both pleasant and unpleasant events in their minds. After forming a habit, they will involuntarily think about it, leading to insomnia.
Sleep first, do not bring bad emotions to bed, sleep with emotions will lead to insomnia, night awakenings.
B. Teach you to sleep “good sleep”
With the arrival of spring, the weather is getting warmer, some people have the phenomenon of spring sleepiness, some people are still suffering from insomnia, what is the reason for this?
Chinese medicine believes that spring insomnia is related to the growth of Yang Qi in spring. Especially when we are not careful in maintenance, it is very easy to lead to liver qi stagnation or liver fire, and the ensuing mood of irritability, anxiety and depression will affect the quality of sleep.
Suggestions to promote sleep.
1, 478 breathing method
The 478 breathing method involves inhaling through the nose for 4 seconds, then holding your breath for 7 seconds, followed by exhaling through the mouth for 8 seconds, and repeating 4 times.
This repetitive breathing action helps relax the body and mind, making it easier to fall asleep. But be careful not to focus too much on counting when you inhale, hold your breath, and exhale, or you will become more conscious and harder to fall asleep.
When practicing, pay attention to slow, soft and deep. People with weak lungs should not hold their breath for too long, otherwise it will easily lead to dizziness, and they should do it according to their physical condition and according to their ability.
2, Sleep habits are important
If you want to get rid of insomnia, you must first adjust your sleep habits. It is recommended to go to bed around 10:30, try to ensure indoor ventilation, and choose a comfortable mattress and pillow.
It is also important to cultivate the correct sleep posture, generally advocating lying on the right side, slightly bending the legs, the body naturally relaxed, one hand bent elbow in front of the pillow, one hand naturally on the thigh.
3, Adjust the mind
Some people are prone to insomnia because usually things exist in the heart, will not resolve bad emotions, easy to sentimental or angry.
For such people, they should learn to regulate their own minds and emotions, avoid excessive tension, anxiety, depression, panic, anger and other bad emotions, to keep the mood, to relaxed state of mind towards life. Before going to bed, you can listen to some soothing, soft music to help sleep.
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