中醫談睡眠 (Advise for better sleep and Insomnia)
十二經絡氣血在身體裡按時迴轉不休 早上25, 晚上 25
子午睡- 最補陽氣, 午覺中午十一點到一點, 睡三十分鐘好過其他時間睡兩個小時
一個人最好事10:30 PM 上床, 11:00 PM 之前入睡, 需要的話早上 4~5點可以起來, 可是最好睡到自然醒 6~8小時
人體對癌細胞的應對系統: Natural Killer Cell, 退黑激素
Natural Killer Cells: 人在放鬆開心的時候最活躍
退黑激素: 大多在11:00 PM ~ 1:00 AM 在睡眠中產生
現代人缺少對失眠的警覺性
The twelve meridians circulate continuously in the body, with 25 cycles in the morning and 25 cycles in the evening.
Midday nap - the most beneficial for replenishing yang energy. A nap from 11:00 AM to 1:00 PM, sleeping for 30 minutes is better than sleeping for two hours at other times.
It is best for a person to go to bed by 10:30 PM, fall asleep before 11:00 PM, and if needed, wake up at around 4-5 AM. However, it's preferable to sleep until naturally waking up for 6-8 hours.
The body's response system to cancer cells: Natural Killer Cells, melanocyte-stimulating hormone.
Natural Killer Cells: They are most active when a person is relaxed and happy.
Melanocyte-stimulating hormone: It is primarily produced during sleep, between 11:00 PM and 1:00 AM.
Modern people lack awareness of insomnia.
•睡眠每季需要長度不同, 可是最重要的是睡眠的品質
•胃不和臥不安: 睡前兩小時盡量不要吃東西, 晚餐吃清淡吃少量
•睡前靜坐, 禱告, 放鬆安靜心情, 增加明天活力與效率
•睡前兩個小時盡量避免過度運動或者做會情緒激動的事情
•兩個小時盡量避免喝水, 吃水果 以免晚上起來小便
•兩個小時盡量避免有咖啡因食物和飲品
•除非脾胃虛寒者, 晚上不要喝紅酒, 小心上火傷肝
•脾胃虛寒者晚上可以喝小半杯溫牛奶幫助睡眠 (有濕熱者不要用)
•手足冰冷者睡前用熱水泡腳, 睡的時候可以穿襪子幫助睡眠
雖然因人而異, 最理想是加上睡覺時間有12小時空腹時間-前食不碰後食
Sleep duration varies with each season, but the most important aspect is the quality of sleep.
Digestive discomfort and restlessness during sleep: Avoid eating within two hours before bedtime and have a light and small dinner.
Engage in quiet sitting, prayer, and relaxation before sleep to cultivate a calm mindset and enhance vitality and efficiency for the next day.
Within the two hours before sleep, avoid excessive exercise or engaging in emotionally stimulating activities.
Try to avoid drinking water or eating fruits within two hours before sleep to prevent frequent urination during the night.
Within the two hours before sleep, avoid consuming foods and beverages containing caffeine.
Unless one has a deficiency of the spleen and stomach, avoid drinking red wine at night and be cautious of excessive heat that may harm the liver.
Individuals with a deficiency of the spleen and stomach can drink a small cup of warm milk at night to aid sleep (avoid if there is damp-heat condition).
For individuals with cold hands and feet, soak feet in warm water before sleep and consider wearing socks during sleep to promote better sleep.
Although it varies from person to person, ideally, there should be a fasting period of 12 hours between the last meal and the first meal of the day.