Many people, especially the elderly, aspire to enjoy a good night’s sleep every night. However, external disturbances often affect the quality of sleep, leading to easy awakening or shallow sleep. How to improve this situation? Below are three traditional Chinese medicine conditioning suggestions.
Traditional Chinese medicine regards sleep as a key factor in nighttime health maintenance, and long-term shallow sleep not only keeps the brain continuously excited but may also lead to mental fatigue and even become a cause of health issues.
Reasonable dinner arrangements Traditional Chinese medicine theory believes that insomnia is related to “stomach disharmony,” and the dinner portion should be moderate. Excessive hunger or overeating may both cause insomnia. It is recommended to choose easily digestible foods for dinner, keep the food intake at 70% full, and those with weak digestion can choose liquid foods. Drinking a glass of warm milk before bed also helps relieve insomnia.
Massaging acupoints for sleep assistance The head contains numerous acupoints and meridians of the body, among which the Baihui acupoint is located at the Governor Vessel and is related to the overall qi and blood circulation in the body. Massaging the Baihui acupoint before bed can promote smooth circulation of qi and blood, help calm the mind, and quickly enter deep sleep.
Foot soaking in warm water Feet are considered the second heart of the human body, rich in acupoints and meridians. Soaking the feet in warm water can stimulate these areas, dilate blood vessels, promote circulation of qi and blood, reduce cerebral congestion, relieve fatigue, and make it easier to fall asleep. The water temperature for foot soaking should be around 50℃, and the duration should be approximately 15 to 30 minutes.
Other sleep assistance suggestions – Creating a comfortable environment: A quiet and well-ventilated bedroom is crucial for quality sleep. – Maintaining good emotions: Avoid excessive worrying about sleep and maintain a calm mindset. – Milk and honey: Drinking warm milk with honey before bed, utilizing the calming effects of tryptophan and honey to promote sleep. – Suitable sleeping position: Choose a comfortable sleeping position, do not overly worry about hairstyles or their impact on the heart, as natural relaxation makes falling asleep easier.
In conclusion, by adjusting dietary habits, proper physical conditioning, and creating a good sleep environment, it is possible to effectively improve shallow sleep conditions and enhance sleep quality.
