The ancient Chinese believed: “Sleep restores vitality, nourishes energy, strengthens spleen and stomach, and fortifies bones and tendons.” Some said: “If I could meet the hermit of Mount Hua (Mountain in Shaanxi, China) in person, I would not seek the path to immortality, but rather ask him for the secret to a good sleep.” Others said: “Sleeping through the night is better than eating ginseng.” To many, falling asleep instantly and sleeping soundly until dawn is such a blissful state!
Overusing the brain can affect one’s sleep
Blood concentrates in the brain of those who use their minds intensely. Individuals who experience emotional disturbances or mental overexertion during the day often exhibit unstable brain function, which carries over into nighttime, making insomnia more likely.
‘Cool head, warm feet’ is an ancient sleep aid
“Cool head, warm feet” is the ideal condition for sleep; therefore, soaking your feet in slightly warm water for 10-15 minutes before going to bed relieves fatigue and helps you rest. Those who are sensitive to light and noise might cover their heads with blankets, leaving their toes exposed. This practice can cause the blood to accumulate in one’s head, creating a state of excitement that leads to insomnia. Similarly, engaging in mental activities before bed stimulates the brain, thus preventing one’s rest.
Moderate exercise and yongquan point massage
Exercise improves blood circulation and reduces mental fatigue. Moderate movement increases endorphin levels, which can relax muscles and lower core body temperature. This extends and deepens all sleep phases, achieving a restorative effect. Nevertheless, vigorous exercise within 3 hours of bedtime can stimulate adrenaline secretion, thus increasing energy levels and hindering sleep.
Before going to bed, it might be useful to rub the soles of the feet 70-80 times. The Yongquan (Gushing Spring) pressure point is located in the depression of your sole and corresponds to the kidney meridian. It plays a role in restoring energetic balance, calming the mind, and strengthening the kidneys. It can alleviate insomnia, dizziness, hypertension, and anxiety.
Meditation, mindfulness, and sleep rhythms
Sun Simiao (581-682), known as China’s King of Medicine, wrote in his book Essential Prescriptions Worth a Thousand Pieces of Gold: “Calm your mind, and your eyes will naturally close.”
Find a quiet spot and sit still for a moment. Close your eyes, relax your entire body, and feel the rhythm of your breath rise and fall. Gradually, your thoughts will become clearer and your mind calmer. The physical and mental tranquillity will facilitate sleep.
If you still cannot stop your thoughts after lying down, try recalling a story that brings you comfort and contentment. As you reflect on it, you should naturally doze off.
The optimal sleep window is from 10 p.m. to 6 a.m. Generally speaking, one should sleep late and rise early in spring and summer; sleep early and rise early in autumn; and sleep early and rise late in winter. Adults should aim for at least 6 hours of rest. Insufficient sleep exhausts the mind and depletes energy.
The ancient Chinese said: “Sleep until you are satisfied. Excessive sleep weakens the body and fosters sluggishness and dullness.” Similarly, traditional Chinese medicine holds that “prolonged lying harms vital energy.”
The root cause of chronic insomnia
Poor sleeping habits and eating in a disorderly manner could be the culprit for chronic insomnia. Irregular schedules, staying up late, smoking and drinking, napping during the day, watching TV, and staying in bed when not tired are common mistakes. To achieve good rest, it is essential to break these unhealthy routines.
Translated by Elaine and edited by Laura Cozzolino
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