Registered Chinese medicine practitioner Chen Yinghui
In the past six months, due to the impact of the epidemic, our daily lives have changed a lot. We can't travel, can't gather with friends, and even go out to drink tea and go shopping. Under the influence of such a general environment, Emotions become more and more depressed, tense, anxious and fearful, and sleep will be the first to be affected.
I once read a report that a university conducted a telephone interview with 807 citizens and found that 6.8 out of every ten citizens had suffered from insomnia in the past six months. More than 60% of the citizens surveyed said it was related to the epidemic. Insufficient sleep will affect our daily work and social activities. If it becomes chronic insomnia, it will lead to a decrease in immunity and induce many chronic diseases such as cardiovascular disease, emotional illness, diabetes, obesity, and tumors. Recently, friends often ask me if there is any way to increase immunity and help fight the epidemic. In fact, from the perspective of traditional Chinese medicine, having a good mood and adequate sleep are undoubtedly the best tonics, which can greatly replenish one's own righteousness and improve immunity.
How much sleep do you need every day to be considered normal? Most modern research suggests that you should go to bed around 11 pm, and 7-8 hours a day is best, but we often hear that some people go to bed later, and only 4-5 hours of sleep each night is enough. Some people need more than 8 hours to fall asleep, so it varies from person to person. As long as you wake up and feel energetic the next day, it is normal. Traditional Chinese medicine believes that healthy sleep should not only conform to the changes in the four seasons of the year, but also conform to the law of the twelve hours. There are two sleep regimens advocated by the ancients, one is called the nap method and the other is called the four-hour nap method.
"Huangdi Neijing" says: "Sleep at Zi hour and take a nap at noon." It is recommended that we should go to bed at Zi hour and noon every day. Zi hour is 11-1 pm and noon is 11-1 noon, because these two periods are The important period for the handover of Yin Qi and Yang Qi, such as Zishi, is the time when Yin Qi is at its peak, and it is also the end of Yin Qi. When Yin Qi has finished, it will be handed over to Yang Qi, and Yang Qi has just emerged. As the saying goes, when Yang Qi is first born, it is also when Yang Qi is at its weakest, so it is not suitable to be consumed. You should protect this newly born Yang Qi. The best way is to take a good rest and sleep well at this time, so that the Yin and Yang Qi of the body can be absorbed. Successfully completed the handover conversion. There is another sleeping method called the four-season sleeping method. The Huangdi Nei Jing says: In the spring and March months, you should lie down at night and get up early, and sleep slowly... In the third month of summer, you should go to bed late and get up early, and don’t get tired of the sun... In the third month of autumn, you should go to bed early and get up early to be in harmony with the chickens... In March in winter, you should go to bed early and get up late, so as not to disturb the sun... Generally speaking, spring and summer are the seasons when all things are growing and developing, with strong yang energy and vitality. Therefore, you can go to bed later and get up earlier in spring and summer, and sleep for about 6 to 7 hours a day. In autumn, all things converge. , fallen leaves are flying, and Yang Qi is not as strong as in spring and summer, so we need to rest longer than in spring and summer, and we need to sleep for about 7 to 8 hours a day. In winter, it is the season for collecting all things. It is cold and freezing, and animals will hibernate to spend the winter. We should go to bed early and get up late in winter, and sleep 8 to 9 hours a day. Reduce consumption and replenish yang energy by sleeping longer.
I will introduce you to several soups that can help you sleep .
✨Wolfberry rose tea
Material:
10 wolfberry capsules
4 roses
step:
1. Wash the ingredients and brew the wolfberry in boiling water for 15 minutes.
2. Add roses
It is suitable for insomnia patients with liver qi stagnation, who often present with insomnia, depressed mood, anxiety, nervousness, chest and hypochondrium pain, sighing, and women may also experience breast and abdominal distension and pain during menstruation, irregular menstruation, etc.
✨Shenqiyuan broth
Material:
Astragalus 3 qian, Codonopsis pilosula 3 qian
Yuanrou 3 qian, 2 candied dates
Bamboo shredded chicken (appropriate amount) or 2 taels of pork belly
practice:
1. Wash the ingredients with clean water. If you want to add bamboo chicken and pork belly, please rinse with water first and set aside.
2. Wash astragalus, dangshen and yuanrou
3. Put all the ingredients into a stew pot and simmer over water for 3 hours before eating.
It is suitable for insomnia caused by deficiency of Qi and blood and deficiency of heart and spleen. Patients may suffer from insomnia, fatigue, drowsiness in limbs, shortness of breath, palpitations, palpitation, pale complexion, dizziness, etc.
✨Dendrobium and Huaishan Fish Maw Snail Head Soup
Material:
Dendrobium 3 qian, Huaishan 3 qian
1 fish maw, 2 scallops
2 snail heads, 3 red dates
practice:
1. Soak the conch heads and scallops overnight until soft. Wash the conch heads with a brush and soak the fish maw in advance.
2. Wash red dates, dendrobium and yam
3. Put all the ingredients into a stew pot and simmer over water for 3 hours before eating.
It is suitable for patients with yin deficiency and internal heat, who often have symptoms such as difficulty falling asleep, waking up early, irritability and palpitations, heat in the palms and soles, night sweats, hot flashes, dry throat and mouth, sores on the mouth and tongue, red tongue with less coating and other symptoms.
If you don’t want to have too much trouble making soup, you can simply use Sydney lily, Ophiopogon japonicus to make tea.
✨Sydney Lily Ophiopogon japonicus tea
Material:
1 pear, 5 lily
Ophiopogon japonicus 5 cents, a little honey
practice:
1. Wash the pears, peel them and cut them into small pieces. Wash the lilies and Ophiopogon japonicus.
2. Put all the ingredients into a stew pot and simmer over water for 2 hours before eating.
3. After cooling, add a little honey to taste
If you are not sure which type you belong to, you can choose the following Ganoderma tea series to drink.
✨Ganoderma tea series
- Ganoderma lucidum honey tea
- Ganoderma lucidum and jujube tea
- Ganoderma longan tea
- Ganoderma lucidum and wolfberry tea
practice:
1. Ganoderma lucidum 2 qian (can be soaked for half an hour first)
2. You can choose any one of the other ingredients (6 jujubes, 2 qian longan, 2 qian wolfberry). After washing, boil about 1 bowl with 2 bowls of water and you can drink it.
3. After cooling, add a little honey to taste