After the beginning of autumn, do you know how to sleep well?

This is the 4498th article of Da Yi Xiao Hu

Beginning of Autumn is the 13th solar term among the 24 solar terms and the first solar term of autumn. The summer heat is gone and the coolness is coming. You should be able to sleep well, but why do you still suffer from insomnia?

The "China Sleep Research Report (2022)" shows that in the past 10 years, the Chinese people have fallen asleep more than two hours later, and the average sleep time has been reduced from 8.5 hours in 2012 to 7.06 hours in 2021. Only 35% of Chinese people sleep for 8 hours.

What "steals" our sleep time? According to a survey report on sleep quality, it is mostly related to the stress of life and work for young and middle-aged people, and it is mostly related to the decline of physiological functions or certain systemic diseases for the elderly. In addition, the fear of insomnia and the restlessness during insomnia caused by long-term insomnia are called "emotional disturbance" insomnia, which accounts for 40% of the total number of insomnia patients. Studies have shown that insomnia is closely related to psychological suggestion.

How to sleep well after the beginning of autumn?

"Collected Explanations of the 72 Lunar Calendars" states: "The Beginning of Autumn is the seventh month... Autumn means restraint, and things restrain and gather during this period." The Beginning of Autumn is the transition period from hot to cool, and it is also the transition period when the yang of the human body decreases and the yin increases. Therefore, in autumn, health preservation, mental state, diet, daily life, and exercise should all be based on the principle of nourishing and gathering.

"The Yellow Emperor's Classic of Internal Medicine" states: "The third month of autumn is called Rongping. The weather is urgent and the ground is bright. Go to bed early and get up early, and wake up with the cocks. Calm the mind to ease the punishment of autumn, restrain the spirit, make the autumn air peaceful, do not let your mind wander, and clear the lungs. This is the response to autumn air and the way to nourish and store."

1. Keep a regular schedule

“Go to bed early and get up early, and wake up with the rooster” means that one should have a regular daily routine in autumn. Go to bed early to comply with the contraction of Yang Qi, and get up early to allow the lung Qi to expand and prevent excessive contraction.

2. Adjust your mindset

"Calm your mind and ease the punishment of autumn." The harshness of the natural environment in autumn can easily make people feel sad and depressed. During the change of seasons, keep your mind stable and cultivate an optimistic mood to improve your sleep.

3. Pay attention to your diet

Pay attention to nourishing yin and moistening dryness in diet. Choose more yellow and white foods, such as millet, corn, pumpkin, pear, citrus, persimmon, etc. After entering autumn, the rain gradually decreases, the weather becomes cooler and the climate becomes dry, which is very easy to cause autumn dryness. You can eat more white fungus, lily, lotus seeds, lotus roots, yam, honey, etc. to nourish yin and moisten the lungs. Try to eat less spicy foods such as garlic and ginger that help yang. But everything has two sides. Excessive consumption of so-called "sleep-aiding" foods in order to get a better sleep will not only affect digestion, but also affect sleep quality, and increase the risk of other diseases.

Traditional Chinese medicine adheres to the Taoist philosophy of adapting to 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 four-season spirit-regulating principles of "spring for growth, summer for growth, autumn for harvest, and winter for storage" to achieve synchronization and harmonious resonance with heaven and earth, which is the so-called "harmony between man and nature."

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

Shi YangDeputy Chief Physician