Sleep is essential for our health. However, for many people, falling asleep quickly is not easy. Lying in bed at night, tossing and turning over and over, eagerly looking forward to the moment of falling asleep. If you fall into this category, don't worry!Today, I'm going to teach you a few tips from TCM practitioners to help you fall asleep quickly within three minutes, and you can see early and benefit early!
1.Breathe soothing and sleep comfortably.
Breathing is one of the basic activities of our lives. Traditional Chinese medicine believes that by adjusting the way of breathing, the balance of yin and yang in the body can be regulated, which can achieve the effect of soothing the mood and helping to fall asleep. We can try the following:
First, find a quiet environment, sit on a bed or chair, and close your eyes.
Then, focus your attention on your breathing. Take a deep breath and exhale slowly, exhaling as long as you can.
Repeat this process, and each time you exhale, imagine your tension and worries being expelled from your body as you exhale.
Slowly, you will feel a sense of relaxation in your body and a calming mind, which in turn will help you fall asleep quickly.
2.Soak your feet before going to bed to relieve fatigue.
Traditional Chinese medicine believes that the feet are the second heart of the human body, and the flow of qi and blood throughout the body can be regulated through the acupuncture points on the soles of the feet. Soaking your feet before going to bed can soothe fatigue, promote blood circulation, and help you fall asleep. Here's how:
Prepare a basin and fill it with lukewarm water at a tolerable temperature.
Add an appropriate amount of salt or herbs to enhance the effect of foot soaking. Commonly used Chinese herbs are chrysanthemum, mint, rose, etc., which can be selected according to individual needs.
Soak your feet in a basin, focusing on the soles of your feet, and try to soak your entire foot in water.
Massage the soles of the feet, focusing on Yongquan acupoints, Taichong acupoints, etc. It can be gently massaged with your hands, or the acupuncture points can be stimulated with tools such as small wooden sticks.
The foot soak time is about 15-20 minutes. After soaking your feet, dry your feet with a dry towel and put on dry socks.
This simple foot soak process can melt away the fatigue of the day and help you relax and fall asleep faster.
3.Diet to help you sleep and sleep peacefully.
There are many ingredients and herbs in TCM that can help us sleep and help us fall asleep quickly through dietary therapy. Here are a few commonly used dietary therapy sleep aids:
1) Bananas: Rich in magnesium and vitamins, they help relieve tension and promote sleep.
2) Oats: Rich in protein and B vitamins, they can promote blood circulation in the brain and help you fall asleep.
3) Goji berry: It has the effect of nourishing yin and nourishing the kidney, can regulate the balance of yin and yang in the human body, and has a certain improvement effect on dreaminess and insomnia.
4) Lemon slices: Lemon has the effect of clearing heat and detoxifying, calming the nerves. Eating a slice of lemon after dinner can help improve insomnia.
The above are a few simple and effective TCM sleep aid methods and diet therapy programs, I hope it will be helpful to you. Falling asleep is not easy, and ensuring good sleep quality is essential for our physical health. Falling asleep fast is a goal that can be achieved through TCM methods, and it is believed that with consistent practice, you will soon have healthy sleep habits.
References: 1Wang Shu, Yu Liang. Chinese Medicine Acupuncture Course (Revised Edition)[M].China Science and Technology Press, 2015