There’s a saying: “Medicine nourishes less than food, and food nourishes less than sleep.” Indeed, it can be considered the premier form of rejuvenation. As the proverb goes: “A good night’s sleep revitalizes you, while a restless night drains your energy.” Hence, the quality of sleep is closely tied to our overall health.
The risks of late nights
Ancient wellness experts professed, “Sleep is the foremost path to wellness; missing one night takes a hundred days to recover.” Continually staying up late harms our gallbladder energy (a key concept in traditional Chinese medicine), and those affected severely might even develop depression. The energy of all our organs is linked to the vitality of the gallbladder. If this energy is nurtured, our bodies are less susceptible to external factors.
Importance of gallbladder energy
Between 11 p.m. and 1 a.m., your gallbladder energy is at its peak. Sleeping allows you to conserve this energy, while staying awake depletes it. Those deficient in gallbladder energy might exhibit signs of depression and show a lack of courage in their actions. Staying awake during this time not only hampers bile metabolism, but can also lead to anemia and poor blood supply, resulting in symptoms like tired eyes and weak knees.
The color of late nights
Failing to sleep between 11 p.m. and 1 a.m. may cause your complexion to turn pale. Staying awake from 1 a.m. to 3 a.m. can turn it to a steely hue, and if you miss sleep from 3 a.m. to 5 a.m., it may appear ash-grey.
Maximizing the benefits of sleep
In layman’s terms, daytime activities expend energy, while sleep is when you recuperate and recharge. This is essential for longevity. Here are some tips to optimize your slumber:
1. Ideal sleep time: 9 p.m. to 5 a.m.
The best time for sleeping is from 9 p.m. to 5 a.m.. The time between 9 p.m. and 11 p.m. is a time slot in which the triple burner meridian is at its peak, so sleeping during this time revitalizes the body, helping prevent severe ailments. Many people who have lived to be centenarians employ this pattern.
Traditional Chinese medicine (TCM) emphasizes the significance of the gallbladder, on which all other organs rely. The gallbladder’s pathways, known as the Shaoyang meridians, encompass both the hand and foot channels. A saying goes, “When Shaoyang doesn’t rise, the world cannot be seen clearly.” In essence, if one doesn’t get adequate rest at night or if the quality is compromised, the yang energy may not ascend properly the following day. This can lead to feelings of fatigue and a lack of vitality.
2. Waking up with nature
According to TCM, 3 a.m. is the time when the world greets the “dawn of spring,” and by 6 a.m., it embraces the day’s “spring equinox.” As the universe stirs to life at 3 a.m., so do the cells within our bodies. If one isn’t awake by 5 a.m., they might miss the invigorating energy surge of the 6 a.m. equinox, leading to feelings of listlessness and diminished vitality.
3. The beauty of napping
Apart from ensuring a good nighttime slumber, set aside 30 minutes for a nap during midday, preferably sometime between 11 a.m. and 1 p.m. Napping can be referred to as “beauty sleep,” since its rejuvenating effects on the skin and beauty are very noticeable.
4. Air out the bedroom
Traditional wellness practices emphasize that your sleeping quarters should not be overly spacious, primarily to concentrate and harness yang energy. When you sleep, a protective aura of yang qi envelops your body. To safeguard this energy, it’s recommended to keep doors and windows shut to prevent any wind from dissipating this vital shield.
However, for optimal sleep quality, it’s beneficial to air out the room for 15 minutes each evening, enhancing the room’s oxygen levels. At night, ensure the bedroom’s doors and windows aren’t fully sealed. A slight opening is ideal to allow a refreshing airflow.
5. Avoid overeating at dinner
If you overindulge at dinner, it can strain the digestive system. This state of constant digestion sends continual signals to the brain, which may lead to insomnia or restless sleep filled with vivid dreams. Over time, this can cause fatigue, headaches, and irritability.
At the same time, when eating too much for dinner, there may be some protein that cannot be digested and absorbed. Under the action of intestinal bacteria, these can produce toxic substances. Also, for older individuals, consistent heavy dinners can stimulate excessive insulin production, potentially leading to conditions like diabetes.
From the standpoint of TCM, overeating disperses vital energy, possibly leading to indigestion. Undigested food can cause internal heat, affecting sleep quality.
In essence, just as the natural world follows the rhythm of the sunrise and sunset, we should align our routines similarly. With a commitment to quality sleep after a day of hard work, we ensure lasting health and well-being.
Translated by cecilia
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