One third of a person’s life is spent in sleep, but many people are often plagued by insomnia. A bad night’s sleep is not just a simple matter of increasing fatigue, but also invites a variety of diseases. This issue, Chinese medicine experts to teach you how to sleep well. Sleep looks simple, but in fact there are a lot of instructions. Incorrect sleep habits can affect the quality of sleep, as well as work, study, life. The old sleep is not awake, may be qi deficiency. Sleep actually does not have a clear time, mainly based on whether we are energetic the next day to judge. Adults generally ensure that about 6 hours of sleep is enough, while adolescents and children should sleep a little more than adults due to the needs of growth and development. If you still feel tired after 6 hours of sleep, you can extend the sleep time. But also to consider the external factors that affect the quality of sleep, such as whether the sleep environment is quiet, whether sleep is dreamy, etc.. Some people who have slept for 10 hours or even 12 hours still feel that they are not getting enough sleep, this may be a case of qi deficiency, which needs to be treated under the guidance of a doctor. In addition, you should adjust your sleep time according to the rhythm of nature. In simple terms, it is to adjust to the rising and setting of the sun. In spring, when everything is reviving and Yang energy is growing, you should get up early even if you feel sleepy. In summer, when Yang energy is strong, people can sleep a little later, but they must get up early in the morning. In autumn, people should go to bed early and get up early. In winter, people should sleep early and get up late, especially the elderly. In winter, the natural yang energy is weak, so unless the body is relatively strong, it is not recommended to get up early to do outdoor sports. Sleep “three steps”. If there is a long-term insomnia problem, sleep may be divided into three steps: Step 1: the bedtime preparation stage. Ensure that the bedroom has enough space and relative confinement. The bed should be a little wider, not too soft, or just sleep to bring comfort, a waking body may have aches and pains and other discomfort. The bedding should be warm and comfortable, and the pillow should be of moderate height, soft and comfortable, and breathable. Step 2: Sleeping stage. We have to be quiet first, do not do strenuous exercise half an hour before going to bed, do not think about something that hurts your brain, do not get angry. Before going to sleep should not eat, sleep when the body metabolism slows down, if you eat too much will make the food stay in the gastrointestinal tract for a long time, which is not conducive to digestion. When sleeping, the body is best curled and bent, take the side lying position, especially the right side lying is better. Chinese medicine believes that “the head for all the yang will”, the head cold to help sleep. So sleep should not cover the head, should not be close to the heating equipment, should let the head in a cooler environment, while the stomach and feet should pay attention to keep warm. Step 3: Get up. Just woke up should not immediately get up, should first let the body from the side of the curled position into a flat position, lying slightly in bed for a while, so that the limbs and all joints stretch. After getting up, you can do some simple stretching exercises to warm up the body. Three steps to help you sleep. If you can’t achieve good sleep through the above three-step sleep method, you can also try the following methods to help you sleep: 1, pillows to help you sleep method. In the choice of pillow, it is best to consult a professional doctor’s opinion. Generally should choose a soft texture, fresh and calming pillow, such as chrysanthemum, silkworm sand, bamboo and other material pillow. If the hard texture of the drug, can be ground into powder and other processing methods to change its texture into a pillow. 2, massage acupuncture points to help sleep method. The simplest acupuncture point to help you sleep is to massage the Yongquan point, that is, rub the soles of the feet. The palms of opposite hands rubbing each other until both hands are hot, with the right hand rubbing the left foot (the front 1/3 of the middle of the foot), with the left hand rubbing the right foot until it feels hot. 3, food therapy to help sleep method. You can eat some food to clear the heart and calm the mind, such as lily, lotus seeds, etc.. Here we recommend a medicinal meal — sour date porridge. Take 30-50 grams of fried sour dates, boil them in water for 15 minutes, strain them out, and use the strained water to cook the porridge. However, this sleep-aid porridge may be irritating to the digestive tract and should be consumed with caution by people with poor digestive function.