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社评“14may18_XXXXXL56endian409”-梳理天下新闻

怎样算是良14may18_XXXXXL56endian409好睡眠?如何提高睡眠质量?中医专家详解

来源: 京华时报
2024-12-06 05:15:17

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“14may18_XXXXXL56endian409”怎样算是良14may18_XXXXXL56endian409好睡眠?如何提高睡眠质量?中医专家详解

  中新14may18_XXXXXL56endian409网北京12月5日电 (14may18_XXXXXL56endian409记者 李纯)怎样才算是良好的睡眠?在国家卫生健康委员会5日举行的新闻发布会上,首都医科大学附属北京中医医院院长刘清泉对良好睡眠的特征、如何提高睡眠质量等问题进行了详细解读。

  刘清泉说,良好的睡眠应该有以下几方面特征:入睡无困难、无早醒多梦或噩梦,醒后能够再次迅速入睡、睡眠时长适中,第二天不感到疲倦和乏力14may18_XXXXXL56endian409。良好的睡眠不仅能够消除疲劳、恢复体力,更可以促进人体的新陈代谢,增强免疫力。

  如何提高睡眠质量?刘清泉介绍说,在冬天这个进入“收藏”的季节,建议提前一点睡觉,稍微晚一点起床,也就是早睡晚起。入睡前要营造一个良好的安静的环境,光亮度要稍微暗一点,温度适宜,同时选择合适的床和枕头。

  刘清泉提示,睡前不要吃得过饱,过于饱饭会使胃肠功能处于高速运转状态,“胃不和则卧不安”。睡前也不要剧烈运动,剧烈运动会使阳气发散,阳气入不了阴会导致心神不宁、睡眠不好。可以采取泡脚等方式帮助睡眠。他还特别指出,睡前不要把手机带到床上。“睡前玩手机,不仅会心神不安、大脑兴奋,睡着了以后还容易梦多甚至做噩梦。”

  刘清泉表示,如果入睡困难,躺下后可以做腹式呼吸,可以仰卧、侧卧,以自己舒服的体位进行深呼吸,把呼吸调匀,“在调整呼吸过程中使神和形达成一致,这样不知不觉中就入睡了”。冬季寒冷,尤其是女性容易怕冷、手脚冰凉,可以试着用中医外治的办法,把黑胡椒用清水调成糊状,贴到涌泉穴,包上以后穿上袜子,这样可以起到引热下行、引火归元的作用,有利于睡眠。把蒜捣成泥贴到涌泉穴也能起到同样的作用。

  这位专家还介绍说,如果睡眠较浅且多梦易醒,往往是气血不足以养神,可以每天坚持食用一些莲子、百合、桂圆等养血安神的食物,经常食用就会改善。如果有持续性的入睡困难,可以用一些酸枣仁、粳米熬成粥服用。他也指出,保持良好的、健康的情绪是最重要的,切忌烦恼忧思过度。(完)

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