{"id":8987,"date":"2019-11-16T23:24:06","date_gmt":"2019-11-16T23:24:06","guid":{"rendered":"http:\/\/chinesemoment.com\/chinese-reading\/jian-kang-shui-mian-xiao-tie-shi-top-tips-for-a-sweet-sleep\/"},"modified":"2019-11-16T23:24:06","modified_gmt":"2019-11-16T23:24:06","slug":"jian-kang-shui-mian-xiao-tie-shi-top-tips-for-a-sweet-sleep","status":"publish","type":"post","link":"https:\/\/chinesemoment.com\/mm\/jian-kang-shui-mian-xiao-tie-shi-top-tips-for-a-sweet-sleep\/","title":{"rendered":"\u5065\u5eb7\u7761\u7720\u5c0f\u8d34\u58eb Top tips for a sweet sleep"},"content":{"rendered":"
\u4eba\u751f\u4e09\u5206\u4e4b\u4e00\u7684\u65f6\u95f4\u662f\u5728\u5e8a\u4e0a\u5ea6\u8fc7\u7684\uff0c\u56e0\u6b64\u5f88\u96be\u5ffd\u89c6\u7761\u7720\u7684\u91cd\u8981\u6027\u3002\u4f20\u7edf\u4e2d\u533b\u7406\u8bba\u548c\u4e34\u5e8a\u5b9e\u9a8c\u5747\u8bc1\u660e\uff0c\u6539\u5584\u7761\u7720\u6709\u76ca\u4e8e\u5065\u5eb7\u3002<\/p>\n

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\u674e\u5927\u592b\u8bf4\uff1a“\u5982\u679c\u60a3\u8005\u7761\u7720\u4e0d\u597d\uff0c\u670d\u7528\u4e00\u4e9b\u4e2d\u836f\u4f1a\u6709\u6240\u5e2e\u52a9\uff0c\u4f46\u5fc5\u987b\u9075\u533b\u5631\u670d\u7528\u3002”<\/p>\n

Top tips for a sweet sleep<\/p>\n

Since one third of our lives are spent in bed, it is hard to overlook the significance of sleep. Tips to improve sleep, from traditio<\/em>nal Chinese medicine (TCM) theories to clinical practices, can therefore benefit your life.<\/p>\n

TCM practitio<\/em>ners believe that spring and the liver have the same property of "mu" (wood), thus the liver tends to be over-active, making people touchy.<\/p>\n

The stomach and spleens have the "tu" (earth) property and are the opposite of "mu". If the opposition between these two properties becomes too strong, people will feel uncomfortable.<\/p>\n

"Obviously, being angry and uncomfortable makes it hard to fall into sleep," says Dr Li Haicong, director of the Office of Geriatrics at the China-Japan Friendship Hospital in Beijing, who is also an experienced TCM practitioner.<\/p>\n

The solution is to calm down the activity of the liver, and to reduce the burden on stomach and spleen, which can be fulfilled by a light diet and gentle exercise.<\/p>\n

"Do not have too much strong-flavored food. Avoid intake of stimulating food or drink, such as pepper, alcohol and coffee," Li says.<\/p>\n

Stro<\/em>ngly recommended food includes fish, pork, duck, lily root, Chinese yam, asparagus lettuce, lotus seed, apples and bananas. Chicken, mutton, beef and oranges are not advisable in spring.<\/p>\n

"Aerobic exercises, such as jogging, playing badminton and swimming, are also beneficial to good sleep," Li adds.<\/p>\n

Aerobic exercises will improve oxygen co<\/em>nsumption and will prepare the body for peaceful sleep. But it should be done at least three hours before going to bed.<\/p>\n

Taking a nap between 11 am to 1 pm, a traditio<\/em>nal practice in China, is healthy, too, although many people have dropped the habit due to their faster-paced life.<\/p>\n

"A nap should not be too long. a<\/em>bout 15 to 30 minutes are enough," Li notes. "The quality of sleep is more im<\/em>portant than the length."<\/p>\n

For the elderly, who often have insomnia, perhaps due to chro<\/em>nic diseases, a good night’s sleep is extremely im<\/em>portant.<\/p>\n

Li and his colleagues have found that a restful sleep will improve the co<\/em>ndition of patients, which will in turn improve the sleep. And vice versa.<\/p>\n

"If patients cannot sleep well, taking some TCM will be helpful, but that must be co<\/em>nducted under a doctors’ guidance," Li says.<\/p>\n

(China Daily co<\/em>ntributed the story, translated by Li Jingrong for China.org.cn on April 6, 2011)
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