Every person spends 1/3 of his or her life in sleep. With the accelerated pace of life in modern society and the increasing pressure people face, various factors often lead to sleep disorders such as easy waking, early waking and dreaming. These symptoms, in turn, can lead to memory loss, low work efficiency, life disorders, decreased immunity and other symptoms. Chinese medicine’s view on sleep time is that if yin energy is strong, you sleep (fall asleep), and if yang energy is strong, you wake up (wake up). Therefore, you should go to bed at night before the zi zhi (21 to 23 o’clock) and enter the best sleep state at the zi zhi. This is because according to the sleep theory of Huangdi Neijing, the midnight of the night is the time when yin and yang meet and water and fire meet, which is called “he yin”, and it is the heaviest time of the day when yin is the main source of quietness, so you should sleep long at midnight. According to the theory of Chinese medicine, the biological clock of the human body should follow the laws of nature. A healthy sleep not only depends on the normal rest and rest routine, but also in accordance with the changes of the four seasons, adapting to the laws of birth, growth, harvest and storage. In general, the spring and summer seasons are suitable for late to sleep and early to get up, need to sleep 5 hours to 7 hours a day. Autumn is suitable for early to bed and early to rise, the daily sleep time required in 7 hours to 8 hours. The winter season is suitable for early to bed and late to rise, need to sleep 8 hours to 9 hours a day. Due to the fixed nature of modern working hours, it is difficult to strictly adjust the work and rest according to the changes of the seasons, but for busy urban people, they should try to regularize their sleep time. From 9 p.m. to 3 a.m. is the time when human cells grow fastest and human growth hormones are secreted. Missing this “golden hour” of sleep will affect cell metabolism and accelerate aging. Ways to improve the quality of sleep 1, nap. “Zi, noon” is the body’s meridian gas “Yin” and “Yang” time, conducive to nourishing Yin and Yang. Sleep before 11 p.m., the most nourishing yin, the best sleep effect. Napping only at noon (11:00 to 13:00) rest for about 30 minutes, because at this time the Yang Qi is strong, the best work efficiency. 2, moderate exercise. According to the survey, those who exercise regularly in terms of sleep quality is significantly better than those who do not exercise, and less insomnia. Keep 20 minutes of outdoor activities every day, so that the body to achieve a state of excitement, so that the evening will feel fatigue, fast into sleep. 3, avoid caffeine, alcohol and tobacco. Stay away from drinks containing caffeine in the hours before bedtime. Coffee, tea, soda and chocolate can cause excitement in human nerves, which in turn affects the quality of sleep. 4. Soak your feet in warm water before going to bed. Warm water foot soak can promote the heart and kidney intercourse. Heart and kidney intercourse means that the water and fire together, the promotion of Yin and Yang together, Yin and Yang together, sleep of course, to achieve the best state. 5, keep the bedroom clean, quiet, away from noise, avoid light stimulation, etc.