How to adjust your work and rest schedule after the Frost Descent?

This is the 4623rd article of Da Yi Xiao Hu

When autumn comes to an end, the dew turns into frost, some of it condenses into some of the sun.

The lotus has withered and the banks of thousands of ponds are desolate, while the vast expanses of white cotton are being harvested.

This is a poem about solar terms. The poet closely grasps the basic characteristics of the Frost Descent solar term, describing the bleakness of flowers, plants and trees, represented by lotus, withering in the approaching winter, as well as the harvest scene in the countryside where "the vast expanse of white cotton is busy being harvested", vividly presenting the scenes of dew, frost and sunshine during the Frost Descent season to the readers.

Frost Descent is the eighteenth solar term in the twenty-four solar terms and the last solar term in autumn, marking the end of autumn and the beginning of winter. The sun moves to 210 degrees of the ecliptic longitude and the solar term falls on October 23-24 of the Gregorian calendar every year. "Collected Explanations of the Seventy-two Solar Terms of the Lunar Calendar" says, "In the middle of September, the air is cold and condenses, and dew turns into frost." "Explanation of the Twenty-Four Solar Terms" says, "The air is cold and frost falls, and the yin begins to condense." During this season, the temperature drops sharply, the temperature difference between day and night increases significantly, the earth begins to fall into cold, and the water vapor in the air condenses into white crystals on the ground, which is called frost. Frost Descent does not mean frost, but refers to the phenomenon that the weather is cold and the earth will produce the first frost.

Traditional Chinese medicine adheres to the Taoist philosophy of following nature, and advocates that people should adjust their work and rest patterns and physical and mental activities according to the changes of yin and yang in the four seasons. It also summarizes the principle of regulating the spirit in the four seasons of "spring growth, summer growth, autumn harvest, and winter storage", so as to achieve the effect of synchronization and harmonious resonance with heaven and earth, which is the so-called "unity of man and nature". The Yellow Emperor's Internal Classic points out: "The three months of winter are called closed storage... go to bed early and get up late, and wait for the sun... get rid of the cold and get warm... this is the response of winter qi, and the way to nourish storage." Winter is cold, and the grass and trees wither. It is the season when all things are dormant and hidden. This season is also the best time for the human body to nourish storage. People should pay attention to protecting yang energy, conserving energy, and go to bed early and get up late to wait for the sun.

After the Frost Descent, winter is approaching. People should change the habit of "sleeping late and getting up early" formed in summer, and try to "sleep early and get up early", gradually transitioning to "sleeping early and getting up late" in winter. In ancient times, people worked at sunrise and rested at sunset. The time of Xu refers to 19:00 to 21:00, also known as dusk; the time of Hai refers to 21:00 to 23:00, which is the time when the night is quiet, so it is also called "Ren Ding". "The Peacock Flies Southeast" "After the dusk, the quiet and quiet people begin to settle down". Here, "Ren Ding" means that people should settle down and prepare to sleep. There is an old saying that "Knowing the limit will lead to determination, determination will lead to tranquility, tranquility will lead to peace...". The time of Zi refers to 23:00 to 1:00. "Lingshu·Yingshenghui" "Midnight is the Yin Long, and after midnight, the Yin declines." Midnight is Zi, and Yin Long refers to the peak of Yin Qi. According to the law of Yin and Yang, Yin Qi is at its peak at this time. Therefore, it is recommended to fall asleep before midnight (23:00-01:00) every night during the Hai hour (21:00-23:00).

How long is the right amount of sleep per day? Is there a uniform standard?

Experts from the National Sleep Foundation (NSF) in the United States have given recommendations on the amount of sleep required by people of different ages in their latest research. Newborns should sleep 14 to 17 hours a day, adults should sleep 7 to 9 hours a day, and people over 65 years old can sleep 7 to 8 hours a day. However, sleep time varies from person to person, and the quality of sleep should also be judged based on a person's mental state and physical strength the next day.

Author: Yueyang Hospital of Integrated Traditional Chinese and Western Medicine affiliated to Shanghai University of Traditional Chinese Medicine

Shi YangDeputy Chief Physician