Have you ever had any of the following sleep problems?
It is difficult to fall asleep at night, stay up late to sleep every night, sleep unsteadily, often wake up, sometimes fall asleep, wake up very early, sometimes wake up in the middle of the night, it is difficult to fall asleep again.........
The World Health Organization conducted a study of more than 20,000 patients in 14 countries and found that 27% of them suffered from insomnia. In particular, the incidence of insomnia in middle-aged and elderly people is particularly high!Today, Dr. Liang will introduce you to four small ways to help you sleep.
If you want to fall asleep normally, the yang in our body needs to dive into the yin, and the active state is suppressed by the quiet state, so that you can fall asleep normally at night.
But if you think too much, your mind will be conscious, and it will be easy for your heart to be angry, resulting in "yang not entering yin".
This type of insomnia is characterized by difficulty falling asleep, not being able to fall into deep sleep, and waking up at the slightest movement.
For this kind of insomnia that often wants to worry, think too much, and have a hot heartLao Gong AcupointYou can come and help.
Lao Gong Acupoint, which is also the meaning of "the place of labor". It can clear the heart and heat and relieve the liver fire.
Figure 1: Locating the Lao Gong acupoint.
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[Easy acupuncture]:Make a natural fist with the tip of your middle finger touching the palm of your hand. It's the Lao Gong Acupoint. (one on the left and one on the left).
[Operation Method]:
1. Hold with your thumb and pinch this acupuncture point downward for 2 3 minutes. Or align the position of the Lao Gong acupoint with both hands and massage it at the corner of the table. Left and right hands crossed.
2. The effect is better with the spring point on the sole of the foot (see the figure below for the location). Half an hour before going to bed every night, first rub the palms of both hands, massage the left spring with the right palm, and massage the right spring with the left palm 36 times each, which can lead to fire and promote sleep.
Figure 2: Positioning of Yongquan Point.
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This "getting angry" refers more to sulking and feeling uncomfortable. The liver qi is uncomfortable, depressed and hot, the liver is burning and the heart is burning, and the mind is disturbed and causes insomnia.
Traditional Chinese medicine believes that "the liver hides the soul", so people with a strong liver fire have unstable sleep and are easy to wake up. and difficulty falling asleep and dreaming. In this case, yesStimulates the Taichong acupoint to clear the liver and reduce fire
Figure 3: Taichong acupoint positioning.
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[Easy acupuncture]:On the dorsum of the foot, between the two toes of the big toe, push upward, push until you can't push, and the depression is this acupoint (one on the left and one on the left).
[Operation Method]:Use the pads of your thumb to push from the toes to the heels for 1-3 minutes each time. It can play a role in clearing the liver and reducing fire.
Traditional Chinese medicine says that "if the stomach is not in harmony, you will be restless".
If the spleen and stomach are weakened, or if you eat too much, it will lead to food accumulation in the stomach, resulting in dampness and heat, suppressing in the middle of the coke, disturbing the mind on the dampness and heat, losing the harmony of stomach qi and then unfavorable qi lifting, loss of yin and yang, and eventually affecting sleep.
There are also some elderly people who already have acid reflux and belching, and when they lie down at night, the contents of the stomach are not easy to drain down, which will also irritate the cardia.
Such patients can generally fall asleep normally, but they tend to wake up at three or four o'clock in the morning when they fall asleep. It is also accompanied by stomach bloating, stomach pain, or bad breath.
If you want to treat this type of insomnia, you can do it every nightRub your abdomen before going to sleep.
Figure 4: Abdominal rubbing.
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[Specific actions]:Lie flat on the bed, close your eyes, and release stress. Try to relax your body, breathe slowly, keep the dantian, take the navel as the center point, rub the abdomen upwards to the xiphoid process of the sternum, and downward to the pubic bone, 81 circles clockwise and 81 circles counterclockwise.
This type of insomnia is a common condition in older people.
As we get older, the yin fluid in the body begins to be insufficient, and the ability of yin to restrain yang is weakened, and it is difficult for yang to latent in yin for a long time, so it is particularly susceptible to external influences, and some small disturbances will wake up.
Therefore, the biggest problem for this part of the patient is that they will wake up early. However, compared with early awakenings caused by acid reflux, such patients tend to wake up at one or two o'clock in the morning. It is often accompanied by dry mouth, anxiety, irritability, etc.
If you want to get two more hours of sleep every night, you can rub one before bedThe acupuncture point that nourishes yin and clears heat and calms the nerves - Zhaohai acupoint
Figure 5: Positioning according to the sea hole.
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[Easy acupuncture]:Medial of the foot, depression below the tip of the medial malleolus.
[Operation Method]:After soaking your feet in the evening, you can rub this position with strength to feel some slight soreness. The kneading time can be a little longer, and you can alternately knead left and right while watching TV.
Sleep Tips:
1. Regular work and rest, develop good living Xi.
2. "If the stomach is not in harmony, you will be restless", dinner should be early and light, and avoid drinking a lot of water and raw and cold melons and fruits after dinner.
3. Sleep well in the "meridian sleep", sleep for half an hour at noon (11 o'clock to 13 o'clock), and try to fall asleep before the sub-hour (23 o'clock to 1 o'clock in the evening) at night, so that the blood returns to the liver and the yang enters the yin, so as to achieve the secret of yin and yang.
4. "Calm your body before calming your mind", be quiet before going to bed to avoid light and noise interference, avoid using electronic products before going to bed, and calm down in advance.
5. Appropriately participate in physical labor or moderate exercise, such as Baduanjin, Taijiquan, Wufowl Opera, etc.
Tips: Traditional Chinese medicine pays attention to "thousands of people and thousands of prescriptions", and the compatibility and dosage of the prescriptions described in the article are only for reference Xi learning. If medication is required, it is recommended to learn from and apply it under the guidance of the TCM practitioner in person, and do not try blindly.