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Veliko ljudi se spopada z nemirnimi nočmi, zbujajo se utrujeni in nenaspani. Stres, slaba prebava in preveč aktiven um lahko porušijo ravnovesje v telesu, kar otežuje kakovosten spanec. V tradicionalni kitajski medicini (TKM) je nespečnost pogosto znak globljih neravnovesij – naj bo to presežek vročine, oslabljena prebava ali porušeno ravnovesje med jin in jang energijo. Dobra novica? Preproste spremembe življenjskega sloga, ki temeljijo na modrosti TKM, lahko pomagajo ponovno vzpostaviti harmonijo in spodbuditi globok, obnovitveni spanec. Tukaj je devet ključnih nasvetov za boljši spanec na naraven način. [Preberi več: Nasveti za dobro spanje: pristop TKM]
1. Izogibajte se prenajedanju in pretirani lakoti pred spanjem
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. [Preberi več: Prehranski nasveti TKM] [Preberi več: Hrano je potrebno skuhati – tradicionalna kitajska medicina pojasni prebavni sistem]
2. Ohranjajte 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. [Preberi več: Cirkadiani ritmi in telesna ura kitajske medicine (1/2)]
3. Omejite uživanje poživil in nočni vnos tekočin
Stimulativnih napitkov, kot so kava, čaj, gazirane pijače, vroča čokolada ali druge oblike energijskih napitkov, spodbujajo živčni sistem in otežujejo umirjanje. Poleg tega pitje prevelikih količin tekočine ponoči poveča število nočnih prebujanj zaradi polnega mehurja. Izogibajte se poživilom pozno popoldne in omejite količino tekočine pred spanjem, da izboljšate kakovost spanja. [Preberi več: Skrita zdravstvena tveganja energijskih pijač] [Preberi več: Kaj se zgodi, ko spijete preveč vode?]
4. Izogibajte se stimulativnim dejavnostim pred spanjem
Gledanje intenzivnih filmov, igranje videoiger ali uporaba elektronskih naprav pred spanjem lahko prekomerno spodbudi možgane. 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 boj ali beg. Tudi modra svetloba, ki jo oddajajo elektronske naprave, 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. Redno telovadite, zvečer pa izberite nežne oblike vadbe
Redna telesna dejavnost spodbuja nemoten pretok energije qi in krvi, kar izboljšuje splošno zdravje in kakovost spanja. Vendar intenzivna vadba tik pred spanjem lahko preveč poživi telo. Namesto tega raje izberite sproščujoče aktivnosti, kot so meditacija, Qi Gong ali taj či, ki pomagajo umiriti um in telo. [Preberi več: Preproste vaje čuječnosti]
6. S hrano podprite energijo jin
Določena živila podpirajo ravnovesje med energijama jin in jang ter prispevajo k boljšemu spancu:
Gomolj lilije (Baihe, 百合): Podpira energijo jin pljuč in srca.
Goji jagode: Krepijo krvno energijo in izboljšujejo kakovost spanja, če jih uživate kot jutranji čaj.
Črni sezam in orehi: Utrjujejo splošno energijo jin.
Živila, ki hladijo telo (za simptome presežka toplote, kot je rdečica na konici jezika): Krizantemin čaj (izogibajte se, če imate občutljiv želodec), kuhana zelena zelenjava, kumare in morska trava pomagajo uravnavati notranjo toploto in spodbujajo sprostitev.
7. Globoka sprostitev s TKM
Akupunktura je že dolgo priznana s strani Svetovne zdravstvene organizacije (SZO) zaradi svoje sposobnosti zdravljenja nespečnosti z usmerjanjem pretoka qija in obnavljanjem notranjega ravnovesja. Glede na vrsto neravnovesja, bo zdravnik TKM izbral specifične akupunkturne točke in uporabljal stimulativne tehnike za lajšanje težav z nespečnostjo. Zeliščna zdravila so lahko prav tako vključena v kombinaciji z akupunkturo za dosego boljših rezultatov.
Akupresura je tudi lahko učinkovita samopomoč. Nekatere koristne akupunkturne točke vključujejo:
KI3 (Taixi) & KI6 (Zhaohai): Krepita ledvični jin in umirjata um.
HT7 (Shenmen): Znana kot "Vrata duše", ta točka pomaga pri lajšanju tesnobe in spodbujanju spanja.
EX-HN8 (Yintang): Pomaga pri lajšanju stresa in spodbuja sprostitev.
8. Obnovite si energijo po pozni noči
Če ste ostali budni do poznih ur, si povrnite energijo z zeliščnimi pripravki. Odličen izbor je čaj z ameriškim ginsengom in goji jagodami—ameriški ginseng obnavlja qi, medtem ko goji jagode obnavljajo jin energijo, kar podpira proces okrevanja telesa.
9. Pravočasno reševanje osnovnih zdravstvenih težav
V teoriji TKM zdravniki nespečnost klinično delijo na dva tipa:
Mnogo primerov vključuje mešanico obeh, kar zahteva personaliziran pristop. Če preproste spremembe življenjskega sloga ne izboljšajo spanja, se izogibajte prehitremu poseganju po prehranskih dopolnilih ali zdravilih. Namesto tega poiščite pomoč pri zdravniku TKM, ki bo obravnaval osnovni vzrok neravnovesja.
9 Essential Tips for Better Sleep with TCM
Many people struggle with restless nights, waking up tired and unrefreshed. Stress, poor digestion, and an overactive mind can throw the body out of balance, making it difficult to get quality sleep. In Traditional Chinese Medicine (TCM), insomnia is often a sign of deeper imbalances—whether it’s excess heat, weak digestion, or disrupted Yin and Yang energy. The good news? Simple lifestyle changes rooted in TCM wisdom can help restore harmony and promote deep, restful sleep. Here are nine essential tips to sleep better naturally. [Read more: Sleep tips: TCM approach]
1. Avoid Overeating or Extreme Hunger Before Bed
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. [Read more: TCM Dietary Advice] [Read more: Cook your food - digestive system explained in Traditional Chinese medicine]
2. Maintain a 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. [Read more: Circadian Rhythms and the Chinese Medicine Body Clock (1/2)]
3. Cut Down on Stimulants and Late-Night Fluids
Stimulant drinks, such as coffee, tea, soda, chocolate or other forms of energy drinks stimulate the nervous system, making it harder to wind down. Additionally, drinking too much fluid at night increases nighttime awakenings due to a full bladder. Avoid stimulants in the late afternoon and limit fluids before bed to improve sleep quality. [Read more: The Hidden Health Risks of Energy Drinks] [Read more: What happens when you drink too much water?]
4. Avoid Stimulating Activities Before Bed
Watching intense movies, playing video games, or using electronic devices at night can overstimulate the brain. 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, but Choose Gentle Movement at Night
Regular exercise improves Qi and Blood flow, enhancing overall health and sleep quality. However, vigorous exercise too close to bedtime can be overly stimulating. Instead, opt for gentle activities like meditation, Qigong, or Tai Chi in the evening to calm the mind and body. [Read more: Simple mindfulness exercises]
6. Nourish Yin Energy with the Right Foods
Certain foods help maintain the body's Yin-Yang balance and promote restful sleep:
Lily Bulb (Baihe, 百合): Supports Lung and Heart Yin energy.
Goji Berries: Nourish Blood energy; drinking Goji tea in the morning can support better sleep at night.
Cooling Foods (for excess heat symptoms like a red tongue tip): Chrysanthemum tea, cooked green vegetables, cucumbers, and seaweed help regulate internal heat and promote calmness.
7. Deep Relaxation with TCM
Acupuncture has long been recognised by the World Health Organisation (WHO) for its ability to treat insomnia by directing Qi flow and restoring internal balance. Depending on the type of disharmony, TCM physician would select specific acupoints and use stimulating hand techniques to ease insomnia problems. Herbal medication may also be incorporated to achieve better results.
Acupressure can also be effective for self-care. Some beneficial acupoints include:
KI3 (Taixi) & KI6 (Zhaohai): Strengthen Kidney Yin and calm the mind.
HT7 (Shenmen): Known as the "Spirit Gate," this point helps alleviate anxiety and promote sleep.
EX-HN8 (Yintang): Helps relieve stress and encourage relaxation.
8. Restore Energy After Staying Up Late
If you’ve had a late night, replenish your energy with herbal remedies. A great option is American Ginseng and Goji tea—American Ginseng restores Qi, while Goji berries replenish Yin energy, supporting the body's recovery process.
9. Address Underlying Health Issues Early
In TCM, insomnia is categorized into two main types:
Many cases involve a mix of both, requiring a personalized approach. If simple lifestyle changes don’t improve sleep, avoid rushing into supplements or sleep aids. Instead, seek guidance from a TCM practitioner to address the root cause of the imbalance.
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