During the winter, the daytime is shortened and the night grows. People should also follow the “Winter Tibet†principle, extend their sleep time appropriately, and adjust their daily work schedule to “early to bed and late eveningâ€, and sleep one or two hours earlier than other seasons, and then get up one or two hours late. . The elderly with weak yang, it is best to wait for the sun to come out and get up again to avoid cold evil. Otherwise, it may cause colds, coughs, asthma and other respiratory diseases due to cold, and even induce angina and other accidents.
Best sleep time
The best sleeping time should be from Hai (21-23) to the end of the day (3-5), that is, sleeping at 21.00 and getting up at 5am. When the Hainan Sanjiao Jingwang, Sanjiao passes through a hundred veins, it enters a sleep state at this time. Baimai can be cultivated and lived, and it can make one's life a serious illness. The common feature of centenarians is that they sleep when they fall asleep. Unfortunately, modern people rarely do so, so fewer and fewer people are ruddy on the street. If women want to keep their sleep for a long time, they should go to bed early and get up early.
In addition, Chinese medicine theory also believes: "The gallbladder is the official of the Zhongzheng, and the internal organs are dependent on the gallbladder." The gallbladder is also Shaoyang. "The Shaoyang does not rise, and the world is unknown." If you can't sleep in the evening, or if you have poor sleep quality, the air of Shaoyang will not rise on the second day, and people will become sleepy and have no spirit. In addition to ensuring good sleep at night, noon (11-13 pm) should also be arranged for half an hour to fall asleep (a nap is known as a beauty sensation, the effect of beauty is obvious).
During the hibernation period, sleep for 8-9 hours.
According to the internal classics of the Yellow Emperor's Internal Medicine in the classic of traditional Chinese medicine, the schedule of health should be synchronized with the rhythm of nature. The so-called "sunrises in the sun and enters", the sleep time is closely related to the time of darkness. In spring and summer, it is dark and it is too late. People are suitable for late nights and early mornings. The daily sleeping time is 5-7 hours. In the winter, when it is dark and early, it should be natural. People should also “early go to bed early and get up lateâ€. It is advisable to spend 8-9 hours of sleep a day.
However, this "early to bed and late rise" is not absolutely equal to "sleeping late." Sleeping at 12 o'clock in the evening, getting up at 8 o'clock in the morning, sleeping at 10 o'clock in the evening and getting up at 6 o'clock in the morning, the difference in sleep quality is 1.5 times. Sleep quality is more important than midnight. The "golden sleep time" is from 11 pm to 2 am the next day. This view was jointly approved by Chinese medicine and Western medicine. Chinese medicine advocates sleeping “zigs†and considers that the child is the last day of yin. Sleeping is beneficial to yin, and it is also in line with the laws of natural daily routines. Western doctors believe that 11 points are the best period for human cells to rest and metabolize. In particular, youngsters are growing taller. Growth hormone is mainly metabolized in the evening. Therefore, if you want to grow taller, it is best to fall asleep at 8-9 pm. Therefore, it is best to fall asleep at 11 o'clock in the evening and get up at 7-8 o'clock in the morning.
Sleeping late at night is easy to hurt the gallbladder, but also suffering from depression
Since people's cells are renewed in about 100 days, ancient health workers said: "Sleep is the first of health. You can't sleep overnight, and you can't make it back in 100 days." In addition, often sleeping too late at night will hurt courage, severe cases of depression. "Emperor's Canon of Internal Medicine," said: "Qi is courageous." "The eleven organs are dependent on gallbladder." The body's vital energy depends on gall bladder, and it depends on the development of gall bladder. If gall bladder can be born, the body will not be affected. From 23 o'clock in the morning to 1 o'clock in the morning, the most dazzling. People have accumulated courage in their sleep. They will consume gall bladder if they do not sleep. In severe cases, “depression†will also have a lack of guts.
Do not sleep at the time, in addition to causing adverse bile metabolism, but also can cause anemia, insufficiency. Courage does not appear on the head, blood deficiency does not raise tendons, the formation of tired head, fatigue, Yaoxisuanruan disease. The liver and gallbladder is virtually green in color, and it is easy to return to green when it is not sleeping, and to be iron green when it is ugly. The lung is virtually white, and it is easy to get rid of it when you sleep.
Sleep well
The bedroom environment is also important
A good night's sleep is what many people dream about. Good sleep not only ensures sufficient time but also improves quality. People who have difficulty falling asleep can try to change their bedroom environment, do a good night's sleep, and achieve a better sleep. If you want to drink warm milk before bed, listen to music, bubble feet. In addition, combing is beneficial for head blood circulation, combing 3-5 times a day for at least 5 minutes each time, which also helps improve sleep.
This bedroom environment is conducive to sleep
1. Color: The bedroom should not be too white, the contrast is too high
2. Bedroom decoration: Do not hang too many photos on the wall, clean as well
3.Temperature: indoor not less than 24-25 degrees Celsius
4. Bedding: good breathability is the key
5. Aromatherapy: choose a natural fragrance, not too thick
6. Noise: Quiet bedroom helps sleep
World Health Organization definition of insomnia
1. Difficulty falling asleep, maintaining sleep disorders or feelings of recovery after sleep.
2. At least 3 times a week and maintain sleep disturbances for at least 1 month, causing significant discomfort or affecting everyday life.
3. There is no insomnia caused by neurological diseases, use of psychotropic drugs or other drugs.
Sleep well and easy old
Can also cause diabetes hypertension
The World Health Organization recently announced that a quarter of the world’s people suffer from insomnia and announced that insomnia has become the number one rival of human health.
Insomnia is a great health hazard. Wu Weikang said that only 4 hours of sleep every night, insulin secretion will decrease; if it continues for a week enough to make healthy people have abnormal glucose tolerance and prodromal symptoms of diabetes. If you can't sleep for two consecutive nights, autonomic dysfunction can occur and sympathetic nerves are excited, leading to increased blood pressure, and then cerebral hemorrhage, hemiplegia, and other diseases. For people who sleep less than five hours, the risk of high blood pressure is five times that of those who sleep more than six hours.
Long-term insomnia can also cause skin darkness, relaxation, wrinkling, hair loss, accelerated aging, and reduced body immunity.
Long-term insomnia can also cause serious diseases such as breast cancer and coronary heart disease. The Australian Society of Cancer Research proposes that cell division is most likely to occur during sleep, and that cancerous cells are produced during division. Once the regularity of sleep disorders, often insomnia body is likely to appear cancerous lesions under the influence of external factors. Therefore, the long-term insomnia sufferers have a significant increase in the risk of breast cancer, and the cancer will intensify insomnia.
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