Sleep is the easiest way to stay healthy
But did you know
there is a “quality sleep time”?
Choose the right time to sleep! 10 minutes can reach 2 hours
Quan Yihong, director of the Department of Traditional Chinese Medicine of Wuhan Central Hospital in Hubei Province, said that when you go to bed, you must choose the noon hour.
Traditional Chinese medicine believes that midnight and noon are the most suitable times of the day for sleep, which can quickly help the human body repair damage, recharge, and achieve the best state.
● Mid-hour: 11:00 p.m. ~ 1:00 a.m.
● Midday: 11:00 noon ~ 1:00 p.m.
Zi-hour and noon-hour are both “yin and yang” At the time of “alternation”, it is suitable to calm down and rest in order to adapt to the changes in the external environment and maintain the balance of yin and yang.
Especially, taking a nap is most conducive to raising the sun. A ten-minute rest at noon can last for two hours!
In addition, every hour has different meridians “on duty”, following the law of the meridians, sleep will be more efficient.
The “gallbladder” is on duty when the child is on duty
The child is resting, the bile can be metabolized normally, the function of the gallbladder is normal, and the decision-making power of the brain is enhanced.
The “heart” is on duty at noon
If the heart is nourished and nourished, the complexion will be rosy and lustrous, and the pulse will be gentle and strong, which will make people refreshed, energetic, and quick-witted.
Missing the golden sleep time of midnight and noon may lead to symptoms such as yellow complexion, rough skin, long spots, and white hair.
How long do you sleep? Midnight sleep is different.
At the same time, Dr. Quan Yihong said that the sleep time at midnight and noon are different.
Zi Shi Dasleep
“Zi’s sleep” is best to sleep for two hours (23:00~01:00).
Start to go to sleep from 10:30 in the evening, you can go to sleep around 11:00, until 6-7 in the morning, that is, the best effect.
Even if there are only 30 minutes left in Zi Shi, it is considered a “Zi Jue” after sleeping for a while, hurry up and sleep!
Naptime
Nap naps only need 10 to 30 minutes of sleep to stay energized all afternoon.
How to get a good night’s sleep?
The doctor in the top three hospital said this
“I also know that getting enough sleep is good for my health, but I really can’t sleep!”
Don’t panic, top three Hospital doctors come to help! I recommend it to everyone after the well-off girl’s personal test is effective~
1. White noise when I can’t sleep
“Doctor Ren Rong”, an associate professor at the Sleep Medicine Center of “West China Hospital of Sichuan University”, had Introduced, white noise can indeed treat many mental illnesses including insomnia.
The working principle of white noise sleep aid is not that it can hypnotize itself, but that it can block other noises.
A well-off girl who usually falls asleep.
A well-off girl who fell asleep listening to white noise.
And white noise makes people completely immersed in soothing music, which can relax people’s nerves and reduce people’s sensitivity to external reactions. At this time, a calming effect can be achieved.
2. Get up at a fixed time in the morning
Some people stay up late at night and wake up a few hours later the next day to restore their energy.
“Sichuan Provincial Psychiatric Center” Sleep Medicine Center “Dr. Su Liuhui” recommends not to supplement sleep in this way, because it will affect our “sleep homeostasis”.
Our body, during the awakening period during the day, will gradually increase the amount of sleep pressure. When the sleep pressure increases to a certain value at night, we will want to enter the sleep state.
Indiscriminate sleep supplementation will break the body’s own biological clock, but will affect the normal sleep the next day.
This is also the reason why many people occasionally do not have a good rest for a day, and the state of the next few days will be continuously affected.
3. Focus completely on a certain part
“Dr. Zou Zhili”, Psychosomatic Medical Center of “Sichuan Provincial People’s Hospital” Introduction, I often use this method myself, and the test is effective!
Specifically, lie on the bed with your eyes closed, focus your attention on one part of your body, let your thoughts deepen and your body relax, and you can slowly fall asleep.
This is a type of mental hypnosis.
4. Cover a heavy blanket when sleeping
A clinical trial report found that adding a blanket between 6kg and 8kg can not only cure most insomnia patients within a year , but also reduces symptoms of depression and anxiety.
“Yu Yue”, the attending physician and psychotherapist of “Chengdu Fourth People’s Hospital”, introduced:
A thick blanket can wrap a person closely, just like in a baby’s mother Like in the womb, it gives us a sense of security and allows our neurons to relax to help sleep.
And the fluffy blanket creates a feeling of being hugged and stroked, which promotes deeper sleep.
5. You can also try the methods of traditional Chinese medicine
Press the Yongquan point
The location of Yongquan Point is in the middle of the sole of the foot. Soak your feet in hot water for half an hour, and then press Yongquan acupoint 40 to 50 times. After pressing, if there is a feeling of soreness, numbness and pain in the local area, it means that the effect is effective.
● Using Traditional Chinese Medicine Aromatherapy
The aromatherapy of Chinese herbal medicines such as Suanzao Ren, Polygalaceae, Acacia, Nocturne, Amber, Cassia, Salvia, etc. Capsule, has the effect of calming the heart and calming the nerves, promoting blood circulation and removing blood stasis.
However, finally, I have to remind:
● When a person wants to sleep more than 2 times a week, but after going to bed more than 2 times Can’t fall asleep for 30 minutes;
● Or more than 2 times a week, wake up repeatedly halfway after falling asleep, and can’t fall back to sleep for more than 30 minutes after waking up;
● Or and because of sleep problems, causing significant impact on daytime life, fatigue, drowsiness, anxiety, irritability, inability to concentrate, etc…
In these cases, you should suspect that you have a sleep disorder, and you need to promptly Seek medical treatment, early detection, early treatment!
Sleep well, starting today~