Sleep is an important process for restoring the function of the body and brain. However, many people face sleep problems and have difficulty falling asleep quickly. Today, as an experienced old Chinese medicine practitioner, I will introduce you to some scientific ways to fall asleep quickly by combining Chinese medicine theories and ancient and modern prescriptions.
1.Adjust your routine.
Maintaining a regular routine is essential for falling asleep quickly. Waking up on time, eating regularly, exercising regularly, etc., can help adjust the body's body clock and ensure a good sleep cycle. Try to avoid napping for too long and avoid stimulant foods, caffeine and alcohol at night. Gradually developing healthy lifestyle habits can help you fall asleep more easily.
2.Traditional Chinese medicine conditioning.
Traditional Chinese medicine believes that sleep problems are related to the disorder of the body's yin and yang balance. Through the conditioning methods of traditional Chinese medicine, it can promote the balance of the body and help you fall asleep quickly. For example, you can try massaging the Taichong, Yongquan, and Neiguan acupoints to increase blood circulation and soothe the mind and body. In addition, some herbs in Chinese herbal medicine can also be used to treat sleep problems, such as yellow essence, wolfberry and sea buckthorn, which have the effect of nourishing kidney qi and nourishing the heart and nerves.
3.Relaxation techniques.
Relaxation is the key to falling asleep quickly. You can try some relaxation techniques, such as taking deep breaths, soaking your feet in warm water, and listening to light ** while lying in a comfortable environment. In addition, mind-body exercises such as yoga and tai chi can also help relieve stress and balance physical and mental energy. Choosing relaxation techniques that work for you can help you fall into a deep sleep.
4.Bedtime environment adjustment.
Creating an environment that is suitable for sleep is also one of the key points to fall asleep quickly. Make sure the bedroom is moderately warm, well ventilated, and uses comfortable and soft linen and pillows. Avoid playing with mobile phones or electronic devices in bed, as blue light can inhibit the secretion of melatonin and affect sleep. If the ambient noise is high, try using tools such as earplugs or a white noise machine to minimize ambient noise and create a quiet sleeping space.
To sum up, by adjusting the daily routine, traditional Chinese medicine conditioning, relaxation techniques and bedtime environment adjustment, we can help fall asleep quickly and maintain good sleep quality. At the same time, different methods may be suitable for different people, so we should choose the appropriate method according to our own situation. If you have long-term problems falling asleep, it is recommended to consult a professional doctor or TCM practitioner.
The purpose of this article is to share our views and experiences with you, and we hope to provide you with some inspiration and help by sharing our views and experiences. If you have any questions or suggestions, please feel free to leave a message and we will reply as soon as possible. At the same time, you are also welcome to like and share this article, so that more people can understand our views and experiences. Thank you again for reading and supporting!
References: 1Li Chuntian, Common Methods and Prescriptions for Insomnia in Traditional Chinese Medicine, First Medical Network, 2021.
2. wang, y., wang, q., zeng, f., zhou, y., chen, y. (2020). comprehensive and systematic evaluation of sleeping related cognitive disorder treated by traditional chinese medicine. journal of sleep research, 29(1), e12860.