October 22, 2019

【養生秘訣】對抗拖延症從早睡早起開始

#看似簡單的目標但需要無比恆心
#提早就寢時間早起的成功率更高
#星期二提升正能量

微調睡眠模式
「早起的鳥兒有蟲吃」「一日之計在於晨」這些老掉牙的至理名言大家都聽過,但有多少人去實踐?事實上不少人都習慣早起,例如李嘉誠每天5點59分起床聽英語新聞及打高爾夫球才去上班;前美國總統奧巴馬每天早上6:45起床,先去健身室再與家人吃頓豐富早餐然後工作;同樣6:45起床的股神巴菲特,起床後先閱讀5至6份報章;Microsoft創辦人Bill Gates早上7時起床,一邊做帶氧運動一邊看短片;Tim Cook甚至凌晨3:45起床,處理電郵後去健身,歎過咖啡後才工作。

他們的共通點是甚麼?早起!

中醫養生理論亦提倡早睡早起,人體的生理時鐘應該順應大自然規律,建議晚上11時或之前睡覺,因為根據《黃帝內經》的「子午流注圖」,晚上11時開始就是膽、肝及肺經當值時間,在這段時間睡覺就能讓氣血在各臟腑運行順暢,排走毒素,強身防病。如果這段時間不睡覺,容易出現膽火上逆,出現口苦、頭痛等症狀;或者造成肝血不足,就會心煩易怒及影響專注力。早上5時大腸經當值,宜起床排便;而早上7時胃經當值,適合吃一頓豐富早餐,然後精神奕奕開展一天的工作。

除了根據子午流注圖的時間睡覺,睡眠時間亦應跟隨四季稍微調節,春夏季宜晚睡早起,秋季宜早睡早起,冬季宜早睡晚起,簡單來說就是白天多走動,晚上多休息就是養生之道。

Fine tune your sleeping routine 
There are old Chinese saying that talk about how early birds have advantage on feeding and how your day is shaped by how you plan your day in the morning. How many of you put these into practice? A lot of people have the habit of waking up in the morning. For example, Lee Ka Shing wakes up at 5:59am to listen to the news and play golf; former US President Barack Obama wakes up at 6:45am to go to the gym and have a hearty breakfast with family before heading to work; Microsoft Founder Bill Gates wakes up at 7am to do cardio exercises and watch short clips; Tim Cook gets up at 3:45am to go through his emails and work out, then have a cup of coffee and head to work. 

What is the common thing here? Getting up early!

Chinese medicine promotes going to sleep early and wake up early to be healthy. The human biological clocks should follow the laws of nature. It is recommended to sleep before 11pm, as Chinese medicine believes that a 24 hour day can be divided into 12 intervals. Gallbladder meridian, liver meridian and lung meridian are on duty from 11pm. Sleeping during this period will allow the qi and blood to circulate smoothly in the organs, remove toxins, and strengthen the body. If you stay up late, it may lead to gallbladder fire, causing bitter taste in mouth, headache and other symptoms, or insufficient liver blood which may cause irritability and affect concentration. Large intestine meridian is on duty at 5am. It is suitable to have bowel movement. Stomach meridian is on duty at 7am. It is best to have breakfast and start working with full energy.

In addition to sleeping according to the time of the meridian flow chart, the sleep time should be adjusted slightly with the four seasons. It is better to go to bed late and wake up early in the spring and summer, go to sleep early and wake up early in the fall, and go to bed early and wake up late in the winter. In general, move around more during the day and rest more at night. It is the best way to live healthily.

#男 #女 #平和

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