Sleep occupies an important position in traditional Chinese health preservation, being regarded as an equally important way of health preservation as diet. The ancients said, “Medicine cannot compare to food, food cannot compare to sleep.” In short, high-quality sleep itself is an excellent way of health maintenance. Historical records show that good sleep can “restore vitality, nourish qi, strengthen the spleen and stomach, and invigorate the bones and muscles,” playing an undeniable role in prolonging life, restoring energy, and enhancing immunity.
Modern scientific research has also confirmed this ancient wisdom, pointing out that sleep is a critical period for body repair and energy accumulation, beneficial for eliminating fatigue and adjusting physiological functions. Emphasis is particularly placed on the importance of falling asleep during the Zi hour (11 p.m. to 1 a.m.), the most suitable time for nourishing yin and improving sleep quality. Rising around 5 a.m. in the morning, coupled with a midday nap, can conform to natural rhythms and promote physical and mental health.
In terms of sleeping posture, the “bow sleeping position” is recommended, not only comfortable but also reducing cardiac pressure, especially advantageous for snorers, as it can decrease the risk of breathing pauses. Regarding the sleeping environment, choosing a south-facing bedroom of moderate size helps gather yang energy and preserve joints. Closing doors and windows, wearing sleepwear, and creating a quiet, comfortable environment can facilitate deep sleep.
Furthermore, the orientation of sleep is also important, adjusting according to seasonal changes – head east in spring and summer, head west in autumn and winter, in line with the principle of yin and yang harmonization. Dinner should not be too heavy to avoid affecting digestion and sleep quality, which could lead to long-term health problems like neurasthenia or diabetes.
To improve sleep, experts recommend the following measures: morning sunlight exposure to adjust the biological clock; appropriate exercise to shorten the sleep cycle; raising body temperature before bed, such as with a hot bath; controlling afternoon nap time; avoiding intake of caffeine and excessive fluids in the evening; relaxing before bed, reducing mental stress; consulting a doctor when necessary and supplementing with magnesium, calcium, and other nutrients in moderation; establishing a direct correlation between bed and sleep, refraining from other activities in bed; ensuring a quiet, dark bedroom, optionally using eye masks or earplugs. When comprehensively applied, these methods can effectively enhance sleep quality and promote overall health.
