The quality of sleep is closely related to longevity. Research shows that among those who sleep less than 4 hours per night, 80% may shorten their lifespan. Particularly in the population over 65 years old, over half face sleep disorders primarily related to insomnia. Therefore, utilizing the time before sleep for appropriate activities can not only improve sleep quality but also promote wellness, contributing to longevity.
Traditional Chinese medicine emphasizes the importance of combing the hair before sleep, which can stimulate acupoints on the head, regulate the body’s meridians, and have a positive effect on maintaining brain function and preventing diseases, especially beneficial for hypertension, arteriosclerosis, and neurasthenia patients. In practice, one can use a comb or fingers to gently comb from the forehead to the back of the neck, massaging the scalp gently at the same time, for about 10 minutes.
Additionally, stretching before sleep is a simple and effective way of nurturing health, helping to clear meridians, balance the flow of Qi and blood, and long-term adherence can strengthen the body and relieve fatigue. The correct way to stretch is to extend the limbs as much as possible, tense the body when inhaling deeply, and completely relax when exhaling.
Abdominal presses are also a recommended health practice before sleep, promoting the circulation of Qi and blood in the abdomen and lower body, benefiting the spleen, stomach, heart, and kidney, significantly aiding in relieving obesity caused by emotional stress. When performing, lie flat on the bed, clench fists and press from the center of the chest towards the lower abdomen, repeat 10 to 20 times, maintain appropriate intensity, and pay attention to the response of the abdomen.
Tapping the Gallbladder Meridian is a good method for promoting blood circulation and detoxification. Lightly tapping along the outside of the thigh down to the side of the knee helps boost body energy and enhance waste removal. However, it is advisable not to do this after 11 pm to avoid impacting liver health.
Soaking the feet before sleep is a great way to relax the body and mind and promote better sleep. The right water temperature and soaking time of 15 to 20 minutes can effectively improve blood circulation, but avoid soaking feet immediately after meals and rest for a while after soaking before going to sleep.
Lastly, drinking a glass of water before sleep can prevent blood clots and protect the heart. Plain water is recommended, especially beneficial for those with cardiovascular diseases and diabetes.
In conclusion, by engaging in simple and practical activities before sleep such as combing the hair, stretching, abdominal pressing, tapping the Gallbladder Meridian, foot soaking, and moderate water intake, one can not only help the body detoxify and improve sleep but also promote health progressively and move towards a path of longevity.
