9 nasvetov za boljši spanec

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1. Izogibajte se prenajedanju/izjemni lakoti, ki vas zagrabi ponoči.

Prvo pravilo patologije nespečnosti v TKM je: neusklajenost želodca vodi v nespečnost. Mastna hrana, preveč mesa, težki mlečni izdelki, sladkarije in močne začimbe so zelo neprijazne do prebavnega sistema. Če jemo prepozno, prehitro ali preveč, lahko to povzroči zastoj hrane, kar lahko vodi v nelagoden spanec, ki ga spremljajo napihnjenost želodca, epigastrična bolečina in kislinski refluks. Pri večerji se izogibajte hrani, ki jo je težko prebaviti. A to ne pomeni, da morate obrok kar preskočiti. Vaše telo potrebuje redno dobavo energije. Lahek obrok, ki ga je enostavno prebaviti, vsaj tri ure pred spanjem vam ne bo škodil.

2. Vzdržujte primerno ravnovesje med delom in počitkom.

Vaše telo deluje v skladu z biološko uro, ki vodi vaše delovanje in počitek. Ustrezna količina počitka ali spanca je bistvena za ohranjanje notranje harmonije. S tem poskrbite za energijo jin in osvežite energijo jang, ki se nemoteno pretaka po telesu in vam pomaga umiriti misli ter izboljšati odpornost.

3. Zmanjšajte pitje stimulativnih napitkov pred spanjem ali se mu izogibajte, ponoči pa omejite vnos tekočin.

Stimulativnih napitkov, kot so kava, čaj, sodavica, vroča čokolada ali druge oblike energetskih napitkov, se je treba izogibati, saj se tako izognete motnjam spanja zaradi polnega mehurja.

4. Ponoči se izogibajte razburljivim filmom, televiziji, igram in uporabi elektronskih naprav.

Ko vaši možgani postanejo aktivnejši, naraste njihova električna aktivnost, nevroni pa začnejo divjati – to stanje je v nasprotju s tistim, kar bi se moralo dogajati pred spanjem. Drugi razlog je povezan z vašim telesom: telo se na video igrice ali celo e-sporočila odzove tako, da se napne. Ko ste pod stresom, se lahko telo odzove s stanjem, ki je pripravljeno na borbo ali beg. Tudi modra luč, ki jo najdemo na elektronskih napravah, vam ne pomaga pri boljšem spancu. Kitajska medicina razlaga, da to izzove preveč energije jang (kortizola), medtem ko je energija jin (melatonin) potlačena. To povzroči, da se ne moremo primerno umiriti in zaspati.

5. Podnevi redno telovadite, zvečer pa nežno meditirajte z energijsko vadbo či gong.

Primerna količina vadbe na splošno pomaga pri cirkulaciji krvi in energije Qi v telesu. Če je pretok neoviran, sistemi organov delujejo učinkovito, zato je spanec boljši.

6. S hrano vzdržujte energijo jin.

Gomolj lilije (Baihe, 百合) je nežno živilo, primerno za ljudi vseh starosti, saj vzdržuje našo pljučno in srčno energijo jin. Če težko zaspite, si vsako jutro pripravite čaj iz goji jagod, saj tako obogatite krvno energijo. Dobri izbiri sta tudi črni sezam in oreh, saj z njima utrdimo splošno energijo jin. Če sta vaš jezik ali konica jezika rdeča, pomeni, da imate preveč ognjene energije oz. energije jang, zato uživajte več zelene zelenjave (ki mora seveda biti kuhana), čaj iz krizanteme (bodite pazljivi, če imate šibek želodec), kumarice in morsko travo, da se ohladite.

7. Globoka sprostitev s TKM.

Svetovna zdravstvena organizacije je akupunkturo že pred dolgo časa prepoznala kot zdravljenje težav z nespečnostjo, saj je učinkovita pri usmerjanju in uravnavanju premikanja Qija. Odvisno od vrste neusklajenosti zdravniki TKM izberejo določene akupunkturne točke, kjer uporabijo stimulativne ročne tehnike za lajšanje težav z nespečnostjo. Za dosego boljših rezultatov včasih vključijo tudi zeliščna zdravila.

Pogoste akupunkturne točke so: KI3, KI6, HT7, EX-HN 8

(V ločenem videu si lahko ogledate masažo akupunkturnih točk.)

8. Če dolgo bedite, si povrnite energijo.

Določeni posamezniki za povrnitev energije po dolgih nočeh pijejo ameriški ginseng ali čaj iz goji jagod. Ameriški ginseng telo ponovno napolni z energijo qi, ki zagotavlja moč, medtem ko goji jagode obogatijo energijo jin, ki pomaga pri obnavljanju telesa.

9. Zdravstvene težave rešujte v zgodnjih fazah.

V teoriji TKM zdravniki nespečnost klinično delijo na dva tipa:

tip pomanjkanja: šen (duh) je podhranjen, saj nima dovolj krvi ali energije Qi.

tip odvečnosti: šen (duh) je razdražen zaradi patogenov, kot so tuji napadalci, ogenj, vlaga in zastoj krvi.

Ta dva tipa se lahko pomešata z neravnovesji različnih sistemov. Nespečnost je lahko zelo zapletena. Ko ugotovite, da vam kmečka pamet pri tem ne pomaga, vas prosim, da ne hitite z jemanjem dopolnil ali tablet. Že v zgodnji fazi poskusite poiskati strokovno pomoč. Če posameznik trpi še za drugimi zdravstvenimi težavami, so lahko njegovi sistemi zelo poškodovani, zato je potrebno individualno in sistemsko zdravljenje.

Prevod: Klara Lubej

Vir fotografije: internet

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9 Tips to promote sleep

1. Avoid overeating/extreme hunger at night.

Rule No.1 of TCM insomnia pathology: Disharmony of the stomach leads to insomnia. Greasy foods, too much meat, heavy dairy, sweet, strong spices are all hard on the digestive system. Eating too late, too fast or too much for dinner may cause stagnation of food, which could lead to sleep discomfort that is accompanied by stomach bloatedness, epigastric distension or acid reflux. Avoid eating food that is difficult to digest during dinner. But it does not mean that you should skip this meal completely. Your body needs a regular energy supply. A light, easy to digest meal at least 3 hours before sleep will be fine.

2. Maintain proper work-rest balance.

Your body works in accordance with a biological clock that governs your activities and rest. An adequate amount of rest or sleep is crucial to maintaining internal harmony. It enables the nourishing Yin energy and refreshing Yang energy to flow smoothly in your body and helps to calm your mind and enhance immunity.

3. Cut down on stimulant drinks or avoid taking them before sleep and limit your fluid intake during the night.

Stimulant drinks, such as coffee, tea, soda, chocolate or other forms of energy drinks should be avoided. This is also to avoid disruption of your sleep due to a full bladder.

4. Avoid exciting movies, TV, games and use of electronics at night.

As your brain revs up, its electrical activity increases and neurons start to race -- the exact opposite of what should be happening before sleep. A second reason has to do with your body: The physical act of responding to a video game or even an e-mail makes your body tense. As you get stressed, your body can go into a “fight or flight” response. That “blue light” from electronics is also at work against quality shuteye. In the Chinese medicine understanding, too much Yang energy (cortisol) is provoked while the Yin energy (melatonin) is suppressed resulting in failure of proper calming and sleeping.

5. Exercise regularly in the daytime; gentle mediation or Qigong at night.

Generally, an appropriate amount of exercise helps to promote Qi and Blood flow in your body. When the flow is smooth, all organ systems will perform efficiently and sleep will be enhanced.

6. Nourish the Yin energy using food.

Lily Bulb (Baihe, 百合) is a gentle food for all ages to nourish our Lung and Heart Yin energy. If you have difficulty falling asleep, make yourself Goji tea every morning to enrich the Blood energy. Black sesame and walnut are also good choices to strengthen our general Yin energy. If you have reddish tongue or red tip of your tongue, it means that your have too much fire/Yang energy, so eat more green vegetables (cooked of course), Chrysanthemum Tea (be aware if you have weak Stomach), cucumber and seaweed to cool down.

7. Deep relaxation with TCM.

Acupuncture has long been recognised by the World Health Organisation to be a treatment for insomnia problems. It is effective in directing and regulating Qi movements. Depending on the type of disharmony, TCM physician would select specific acupoints and use stimulating hand techniques to ease insomnia problems. Herbal medication may be incorporated to achieve better results.

Commonly used acupoints: KI3, KI6, HT7, EX-HN 8

(We have a seperate video showing the acupoint massage.)

8. Restore energy after staying up late.

One may drink American Ginseng and Goji tea to help restore energy after staying up late. American Ginseng helps to replenish Qi to provide the power while Goji enrich Yin energy to assist the repairment of body.

9. Manage your health problems early.

Under the TCM theory, clinically, physicians classify insomnia into two major types:

Deficient type: the shen (spirit) is undernourished, such as having insufficient blood or qi.

Excess type: the shen (spirit) is irritated by pathogens, such as foreigner attackers, fire and dampness as well as blood stasis.

These two types can actually mix with different systems’ imbalance. Insomnia could be complicated. Once you find the simple common sense does not help you, please do not rush into any supplements or pills. Seek professional help early. If a person suffers from other health conditions, their systems could be very damaged and require individualized and systemic treatment.

#SpanjeSleep #SamopomočSelfhelp #PrehranaDiet