Comfortable sleep in early summer

This is the 4372nd article of Da Yi Xiao Hu

As the temperature gradually rises, clinically, patients who feel tired and weak during the day and restless at night are beginning to be seen. It is early summer, the days are getting longer and the nights are getting shorter, and adequate sleep makes one feel refreshed. According to the "Theory of the Four Qi to Regulate the Spirit" in the "Inner Canon of Medicine", "The three months of summer are the season of abundance and beauty. The qi of heaven and earth interact, and all things blossom and bear fruit. Sleep at night and get up early, do not be tired of the sun, keep your mind from getting angry, let the flowers and fruits bloom, and let the qi be released. If the loved ones are away, this is the response of the summer qi, and it is also the way to nourish and grow..." This means that in summer, people should go to bed late and get up early, do not hate the hot weather, keep a happy mood and not get angry, avoid overeating raw and cold food, and sleep properly to ensure the body rest.

There is a lot of rain in the south of the Yangtze River at the turn of spring and summer, and weak people are prone to discomfort. This will cause chest tightness, poor appetite, weakness in the limbs, listlessness, loose stools, slight fever and drowsiness, and some people sweat a lot, and gradually lose weight. Usually, you can use products that nourish the lungs, strengthen the spleen and replenish qi to regulate, and eat less greasy and heavy food to reduce the burden on the spleen and stomach. In summer, it is advisable to take aromatic prescriptions to clear turbidity and dampness and heat. In terms of drink therapy, you can drink a small amount of light salt water or mung bean soup. If you use watermelon juice, reed root water, or sour plum soup, the effect will be better.

It is easy to get tired in the summer, and proper sleep can help us restore a better physical condition. Sleep regularly, go to bed late, get up early, and take a nap. In summer, the days are long and the nights are short, and naps can maintain the normal physiological activities of the human body, eliminate fatigue, and restore energy. In summer, people often go to bed late and get up early, which is relatively insufficient sleep time. Because of the hot weather, the quality of sleep is poor, and it is easy to get tired during daytime work. A proper nap can not only compensate for the lack of sleep at night, but also conform to the physiological needs of the human body. The best time for a nap is about half an hour after lunch, and the sleep time is preferably 30 minutes. The best sleeping position is lying on the right side with legs slightly bent.

In summer, people sweat a lot and sleeping naked can easily cause cold. You should wear light cotton pajamas, which can absorb sweat and prevent cold without affecting the quality of sleep. The room temperature should be around 28℃, not too high or too low or fluctuating. In summer, the temperature is high, and swimming is the best choice for physical exercise, which can cool you down at the same time. When exercising, you should pay attention to hydration, especially drinking some warm light salt water, which can quickly adjust the body's dehydration. It is best to exercise in the early morning or evening when the weather is cooler in summer, and the venue should be chosen near rivers, lakes, parks, courtyards and other places with fresh air.

In the hot summer, you do need to turn on the air conditioner to cool down. The author advocates not to turn on the air conditioner for a long time, especially at night. You can't sleep with the air conditioner on all night. The air conditioner temperature is set at around 26℃. Generally, you must open the windows for ventilation after the air conditioner is turned on for four or five hours. Otherwise, the air in the room will not circulate, and the cleanliness will not meet the standards, which will cause illness. Ventilation is an important condition in the bedroom. Fresh and flowing air is more important than anything else. Regardless of the temperature outside, you should open the windows for ventilation before going to bed. If you use a fan, it is best not to blow it in the right direction. You can set it to shake your head. Another thing to note is that you should not blow through the wind and do not sleep on the north-south ventilation vents.

As the saying goes: Whether summer is good or not depends on how well you sleep. Fan yourself, read a book or newspaper, and you will feel cool. Sleep well and you will feel good.

Author: Xu Liang is the chief physician of Shanghai Hospital of Traditional Chinese Medicine, the inheritor of Wang Qiaochu, a famous national traditional Chinese medicine doctor, and the chairman of the Traditional Chinese Medicine Sleep Medicine Committee of the Chinese Sleep Research Society.