In the fast-paced life, quality sleep is gradually moving away from us. Waking up at night has quietly become an "uninvited guest" for many people every night, which not only disturbs our hard-won dreams, but also greatly reduces the mental state of the next day.
A few night wake-up times to pay attention to:
No.1
sub-hours
When I woke up from 11 o'clock at night to 1 a.m. the next morning, most of them had a problem with my guts.
If you wake up when you are a child, it will cause the bile to not get enough rest, and over time, there will be problems with the bile meridian, which is manifested as bitter mouth, vomiting, anorexia, abdominal distention, etc. In severe cases, jaundice, dry and rough skin, and a feeling of warmth on the thighs and ankles may also occur. The courage is decisive, the courage is insufficient, and it is common to see abnormal changes in mood such as good and frightened, timidity, etc.
The way to regulate the gallbladder meridian is to knock the gallbladder meridian on the outside of the thigh, try not to eat supper, and you can also often rub the wind pool acupoint (below the sides of the back of the head) and so on.
No.2
Ugly time
Waking up between 1 and 3 a.m. may indicate a liver problem.
The deeper you sleep, the better the return of liver blood. If you wake up when the liver meridian qi and blood are at its most vigorous, it will cause the blood to be unable to return to the liver, and the blood will continue to run through the meridians.
Problems will occur in the liver under overload, manifested as dry eyes, blurred vision, numbness of limbs, etc., and "liver master drainage", abnormal excretion, mostly manifested as head pain, irritability, depression, chest and rib pain, etc.
"The Yellow Emperor's Neijing" also talks about "the liver, the general's officer, the plan out of the Yan", the liver is closely related to the human body's thinking activities, the liver qi is sufficient, the thinking activities are agile; On the contrary, often waking up between 1 and 3 a.m., many people will have problems such as lack of energy and slow reaction during the day.
The methods of regulating the liver meridian include knocking and kneading the Yin Bao acupoint and Taichong acupoint of the liver meridian, and knocking and kneading for 5~10 minutes at the most obvious pain point. You can also push the liver meridian: sitting, straighten the right leg, bend the left leg flat, overlap the hands, press the root of the thigh with the palm root, push forward to the knee joint along the position of the liver meridian on the inner side of the right thigh, push about 50 times repeatedly, and then push the left leg.
No.3
Yin time
Waking up between 3 and 5 a.m. is most likely a sign of lung problems.
During this period, qi and blood flow from the liver meridian to the lung meridian, which is the beginning of yang qi, and the body's qi and blood begin a new round of distribution.
If you often wake up at this time, accompanied by nasal congestion, sneezing, chills, poor breathing, coughing and wheezing, etc., it is most likely that there is a problem with your lungs.
To nourish the lung meridian, you can pat the lung meridian: raise the forearm of the hand, palm up, hold an empty fist on the other side, and pat and rub at least Shang acupoint (outside the thumbnail cover, 0.1 inch away from the nail angle) from the Yunmen acupoint (collarbone) and Zhongfu acupoint (next inch to the Yunmen acupoint) of the lung meridian, and the pain can be pressed and rubbed for 5~10 minutes.
How does diet affect sleep?
Diet and sleep go hand in hand. When we don't get enough sleep, we become less appreciative; Conversely, the nutrients and phytochemicals contained in some foods can also regulate the body's physiological functions and help improve sleep quality.
1. A glass of milk or a teaspoon of honey before bed: Drinking milk in moderation before bed can help relax your body and mind and promote sleep. If you are not a person with high blood sugar, you can add a small spoon of honey for better results.
2. A small handful of pistachios and other nuts a day: Nuts are a good source of good fats, a healthy afternoon tea snack, and a source of energy.
3. Eat a banana with a meal in the evening: Bananas are rich in tryptophan, potassium, magnesium, etc., these nutrients can not only help with the synthesis of melatonin, but also relieve tension and anxiety, thereby promoting sleep.
4. 200-300g of leafy greens per day: Leafy greens are rich in B vitamins and are also a good source of minerals and dietary fiber for the body.
5. Meals should have whole grains: cook porridge, steam rice every day, and add one-third or one-half of whole grains (e.g., millet, oats, etc.). These foods are rich in tryptophan, B vitamins and minerals to meet the body's needs, and the dietary fiber in them can also regulate blood lipids and blood sugar.
6. Cook a pot of chamomile herbal tea during the day: Chamomile has a sedative and anti-anxiety effect, which can shorten the time to fall asleep, improve sleep quality, enhance immunity, and promote good health.
7. Sour jujube kernel soup: Sour jujube kernel soup has the effect of nourishing blood and calming the nerves, clearing away heat and troubles, and is often used to treat insomnia, palpitations, dizziness, etc. It is recommended to take it under the guidance of a Chinese medicine practitioner.
8. Avoid drinking coffee, strong tea, excessive alcohol consumption, etc. before going to bed, so as not to over-excite the nerves and make it difficult to fall asleep. Excessive alcohol consumption can also cause you to wake up thirsty in the middle of the night, disrupting your sleep cycle.
9. Dinner should be light and moderate. Oversaturation and eating too oily can cause difficulty falling asleep. And eating too little can also wake up hungry.
Source: Wellness China
Editor: Bi Yangjing
Editor-in-charge: Yan Wenbin
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