Sleep is what everyone needs, but do you know the sleep routine of people?
In daily life, to know how to sleep, you should find a suitable sleep routine from the traditional theory of Chinese medicine.
Spring, summer, autumn and winter have their own regularities. Spring and summer should "lie down late and get up early", and autumn should "lie down early and get up early". Normal people generally sleep about 8 hours, and weak and sick people should appropriately increase sleep time.
Head north foot south positioning is accurate. The human body is affected by the earth's magnetic field at any time and anywhere, and the brain is also disturbed by the magnetic field during sleep. When people sleep, they adopt a posture of head north and feet south, so that the magnetic field lines pass smoothly through the human body, making sleep more sweet.
The sleeping posture is relaxed. The body sleeps like a bow posture best, and the burden is light on the right side. Studies have shown that "sleeping like a bow" can reduce the force of geocentric force on the human body. Since the human heart is mostly on the left side of the body, lying on the right side can reduce the pressure on the heart. "Meridian" sleep is more effective with less. Whether it is a "late sleeper" person or an "early sleeper" person, you should find your biological clock and improve the efficiency of sleep. Traditional Chinese medicine theory believes that the two hours of Zi (23 o'clock to 1 o'clock the next day) and noon (11 o'clock to 13 o'clock) are the times when the temperature difference changes the most every day, and the human body should rest appropriately.
If you want to sleep well, it is very important
More than one-third of a person's life is spent in sleep. Normal and good sleep can regulate physiological functions and maintain the balance of the nervous system, which is an important part of life. Poor sleep and lack of sleep will cause dizziness and general weakness the next day. It can be seen that sleep is closely related to health, work and study. In order to get a good night's sleep, it is very important to pay attention to the three taboos before going to bed.
Sanyi: 1. Take a walk before going to bed. 2. Foot bath before bedtime, "burn your feet before going to bed, better than take sleeping pills". Wash your feet with warm water for 15~20 minutes before going to bed to dilate blood vessels in your feet, promote blood circulation, and make it easy to fall asleep. 3. Brush your teeth before bed.
Three taboos: one taboo is full, and dinner is seven or eight full. Do not eat before going to bed to avoid increasing the burden on the stomach and intestines. Second, avoid excessive entertainment. It is not advisable to watch intense film and television dramas and ball games before going to bed, and do not talk about nostalgic or frightening things. Avoid drinking strong tea and coffee. So as not to affect sleep due to frequent urination and mental excitement. In addition, pay attention to the comfortable environment at night, the bedroom is tidy, and the air is circulated to benefit health.
Tip: These foods are hypnotic
Food has a certain relationship with sleep. If you eat a little hypnotic food before bed, it is easier to fall asleep.
Milk: Drink a glass of milk before going to bed, the amount of tryptophan in it is enough to play a restful sleep effect. The feeling of warmth and satiety from drinking milk also increases the hypnotic effect.
Walnuts: Eat some walnuts every morning and evening to help sleep.
Gui Yuan: Gui Yuan meat nourishes the heart and spleen, nourishes blood and calms the nerves, and can cure insomnia, forgetfulness, neurasthenia, etc.
Lotus seeds: Those who are upset and dreamy and insomnia, can use lotus seeds with a little salt, fry in water, and take them every night before going to bed. Vinegar: When you are tired and sleepless, you can take 1 tablespoon of vinegar and put it in warm water and take it slowly. Drink quietly and close your eyes, and you can fall asleep peacefully in a moment.
7 hours for the most well-being
Have you ever calculated how long you sleep on average in 1 day? The latest Japanese research shows that people who sleep 7 hours a day can live the longest, and the more they sleep, the higher the mortality rate, if people who sleep more than 9 hours a day may have physical problems, you must see a doctor to thoroughly find out the cause.
Snoring does not mean sleeping well, sleep violence is of course worse sleep, and oversleeping may lead to high mortality.
The Japanese JACC study showed that people who slept 6 to 7 hours had the lowest mortality rate, followed by those who slept less than 6 hours, and slept more than 8 hours with the highest mortality rate.
The survey also shows that sleeping more than 7 hours is generally low education, single, have had a stroke, cancer or depression, if you have to sleep more than 9 hours, the body must have a disease, the core finding of this report is that sleep 7 hours, golden health time.
However, young and middle-aged women often work and have a fever at home, either sleeping less or not sleeping well, while the elderly generally sleep less but do not sleep well due to the decrease in the total number of sleep hours, the shortening of the deep sleep period and the high proportion of sleep interruption.
Sleep too little high death, sleep too much is easy to die, generally speaking, chronic obstructive pneumonia, frequent urination or depression are easy to cause insomnia, but if there is a problem of drowsiness, in addition to there may be diabetes, abnormal liver and kidney function or brain lesions, it is more likely to occur suddenly fall asleep at work, sudden cataplexy when walking and even sleep paralysis, no wonder it is easy to die. Find out what's wrong, get a good 7 hours of sleep, and you'll live a long life.
Ten taboos for healthy sleep
Sleep accounts for one-third of life. Sleep is the most effective means for people to eliminate fatigue and restore energy. Modern medicine proves that during human sleep, all organs are working to achieve metabolism. Good sleep is a sign of people's health.
To be healthy, sleep well; To sleep well, you must develop good sleep habits from an early age; To develop good sleep habits, it is necessary to achieve ten taboos and advocate drinking water before and after going to bed.
First, avoid sleeping on your back, avoid putting your hands on your chest, compressing the heart and lungs, and the base of your tongue falls back when lying on your back, affecting breathing and snoring. In addition, lying down will compress the chest and abdomen, and lying on the left will compress the heart, which is inappropriate. Only "lying right like a bow" can best relax the muscles of the whole body, increase liver blood flow, and smooth breathing.
Second, avoid thousands of thoughts before going to bed Cai Jitong of the Song Dynasty said in "Sleeping Tips": "Morning and evening, first sleep the mind, then sleep the eyes." About 80% of insomnia in modern research is caused by mental illness. Therefore, it is very important to know how to relieve stress and avoid emotions such as unfounded worry, so it is best not to read books and newspapers before going to bed.
Third, avoid talking Confucius Ziyun: "Food without speaking, sleep without speaking", Gein nagging before going to bed will make the mind excited, the brain is not peaceful, thus affecting sleep.
Fourth, avoid drinking and eating, the ancients believed that "if the stomach is not harmonious, you will be restless", and today people believe that not eating 3 hours before going to bed can make the stomach get enough rest, but sometimes a glass of hot milk can avoid not sleeping well due to hunger. As for drinking a small amount of alcohol, it can relax and reduce tension, which is good for falling asleep.
Fifth, avoid turning on the light in sleep Traditional Chinese medicine believes that from sleep to sleep, entering the state of sleep is a process of attracting yang into yin. When awake it is yang, when sleeping it is yin, when it is light it is yang, and when it is dark it is yin. Recently, Western medicine has also reported that sleeping at night and turning on the lights will affect intellectual development, so it is best to develop the habit of turning off the lights at night.
Sixth, avoid masked sleeping, the ancients had the saying of "lying down at night", because covering their heads with quilts when sleeping will cause people to inhale a large amount of carbon dioxide and cause difficulty breathing.
Seventh, it is forbidden to sleep in the ancient book "Trivial Records" that the sleeping place should not be the wind, and when the wind "is afraid of the wind in the head, the back is washed by the wind, and the shoulder is hurt by the wind. "Electric fans and air conditioners in modern life should also be careful during sleep, because people have lower physiological functions and weak resistance during sleep.
Eighth, avoid mouth breathing, ancient Chinese medicine king Sun Simiao said: "Lie down at night and often close your mouth" because mouth breathing, the air is not "preheated" and "filtered" by the nasal cavity, which is easy to cause dry throat, cough or other infections.
Ninth, modern research believes that holding urine and forbearance is harmful to the human body and will also affect sleep.
Tenth, avoid sleeping, lazy sleep, China's "Nei Jing" has long had the admonition of "going to bed early and getting up early" and "lying down for a long time and hurting qi", so sleep should be based on awakening, and sleeping lazy is harmful to the human body. However, the inner scripture says that sleep should be arranged according to the four seasons, spring and summer should go to bed late and get up early, autumn early bed and early rising, winter early bed and late rise...
A glass of water before bedtime
People will naturally sweat during sleep, lose water and salt, and generally cannot replenish water during sleep, which is why you wake up in the morning and feel dry mouth. Therefore, half an hour before going to bed, it is necessary to replenish water and electrolytes in advance, so that the body can still maintain a balanced state during sleep, and at the same time, it can also reduce the concentration of urine and prevent the occurrence of stones.
Get up with a glass of water
Early morning can be said to be the best time of the day to replenish water, early morning drinking water can make the stomach wake up immediately, stimulate peristalsis, prevent constipation, more importantly, after a long period of sleep, blood concentration increases, this time to replenish water can quickly reduce blood concentration, promote circulation, make people refreshed, restore wakefulness.
Maintaining adequate sleep quality is the key, which is good for good health.