Learning How to Take a Healthy Afternoon Nap with Four Traditional Chinese Medicine Masters
Learning How to Take a Healthy Afternoon Nap with Four Traditional Chinese Medicine Masters
The Afternoon Dream
By Lu You, Southern Song Dynasty
Endlessly, I love long afternoon naps by the tranquil window,
In this place, I temporarily forget about the world's hustle and bustle.
If only I could see the true face of the recluse from Mount Hua,
I wouldn't seek the path to immortality but rather the secret to falling asleep.
Translation of the Poem
I truly enjoy taking long afternoon naps in a peaceful window nook. It's a brief escape from the noisy world. If I could see the real appearance of the recluse from Mount Hua, I wouldn't seek the path to immortality but instead ask for advice on how to fall asleep.
Poem Analysis
The phrase "苦爱" used in the poem can be translated as "deeply love," signifying a strong affection. "幽窗" refers to a quiet and tranquil window area. "午梦" means an afternoon nap or siesta. In ancient times, individuals who were adept at leading a secluded life and not pursuing fame and fortune were called "处士" (recluses). "华山处士" specifically refers to Chen Tuan, who was renowned for his ability to sleep well and was called the "Sleeping Immortal." In the poem, Lu You expresses his love for afternoon naps and the desire to temporarily forget about the worldly troubles.
Lu You's life was marked by patriotic ideals and challenges. He faced obstacles in his official career due to political disputes but remained committed to resisting foreign invasions. His experiences of unfulfilled ambitions and the bitterness of love could explain his desire to temporarily escape from the world through afternoon naps.
It's worth noting that this poem is sometimes mistakenly attributed to Wang Anshi as "花竹幽窗午梦长," but it is correctly attributed to Lu You.
Interpreting Health Tips
Afternoon napping is not only a recommended practice in traditional Chinese medicine but is also recognized by modern medical research. For example, a study from Saarland University in Germany found that just a 45-minute nap can boost memory by up to five times. Similarly, a study published in the journal "Frontiers in Systems Neuroscience" in Brazil found that short naps or power naps can enhance memory in students.
Research has also shown that poor sleep can have detrimental effects on overall health. For instance, a study from Brigham and Women's Hospital in the United States found that men with insomnia have a higher risk of death from cardiovascular disease. Another study published in the "European Heart Journal" found that insomnia significantly increased the risk of heart failure.
In China, it's estimated that 42.5% of the population experiences varying degrees of insomnia. With the pressures of modern life, increased work stress, and various distractions like the internet, more people are likely to experience insomnia. After the transition to spring, when the weather becomes warmer, rain becomes abundant, and the sun shines brightly, many people may experience daytime drowsiness and difficulty sleeping at night. So, let's learn about the art of taking an afternoon nap for good health from these four traditional Chinese medicine masters.
Traditional Chinese Medicine Master Li Yuqi: Sleep Well to Nourish the Heart
Traditional Chinese medicine master Li Yuqi lived to the age of 94 and was renowned as a pillar of traditional Chinese medicine in Liaoning province. Li often said, "To sleep well, first nourish the heart." In traditional Chinese medicine, the heart is considered the ruler of the body, and the spirit resides in it. All the blood in the twelve meridians is governed by the heart, and all the qi in the twelve meridians responds to the heart. If the heart lacks nourishment, the spirit cannot reside. Therefore, the treatment of insomnia should begin by nourishing heart qi.
Based on ancient Chinese medical wisdom, Li Yuqi developed a refined formula called "养心丸" (Yang Xin Wan), which focuses on replenishing heart qi. It not only nourishes but also soothes, addressing issues related to inadequate heart nourishment and brain insufficiency, promoting vitality, nourishing blood, and calming the spirit.
Dr. Li Jing, an expert in treating insomnia at the Center for Preventive Medicine at the Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, explained that during the spring transition, when the weather gradually warms up, there's abundant rainfall and abundant sunlight, many people experience daytime drowsiness and poor sleep at night. The key to quality sleep in spring is to follow the advice of traditional Chinese medicine masters like Li Yuqi, who emphasized the importance of nourishing the heart.
Traditional Chinese Medicine Master Li Shimao: Embrace the Afternoon Nap
At the age of 80, traditional Chinese medicine master Li Shimao was affectionately called an "80's kid" by his students. He was among the first group of postdoctoral mentors at the China Academy of Chinese Medical Sciences. This "80's kid" master's secret to staying healthy lies in nurturing the spirit. This insight was derived from his early life experiences. After graduating from college in 1962, Li Shimao was assigned to work at the Daqing Oilfield General Institute. The conditions in the northern wilderness were harsh, and besides honing his medical skills, Li Shimao's greatest hobby was to concentrate his thoughts through reading. He maintained the habit of waking up early to read because he believed that one's mind is sharpest in the morning. Due to his habit of reading in the morning, he consistently prioritized afternoon naps.
According to Dr. Xia Gongxu, deputy director of the insomnia clinic at the Center for Preventive Medicine at the Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, traditional Chinese medicine believes that noon spans from 11 AM to 1 PM and represents the convergence of yin and yang. This time, known as "合阳" (he yang), corresponds to the peak of yang energy. Taking a nap during this period is beneficial for nourishing yang. Afternoon naps can relax the cardiovascular system and reduce bodily tension. Furthermore, excessive work-related stress can lead to elevated blood pressure, and a short nap during the day can help lower blood pressure. Napping also aids in the better digestion of carbohydrates, maintaining hormonal balance. Multiple studies have shown that even a 20-minute nap is more effective than sleeping an extra 20 minutes in the morning.
Traditional Chinese Medicine Master Lu Zhizheng: Soak Your Feet Before Bed
Director of the China Academy of Chinese Medical Sciences and traditional Chinese medicine master Lu Zhizheng is 97 years old. He has maintained a disciplined daily routine, sleeping for approximately six hours, waking up at 5:30 AM, and going to bed at 11 PM. Lu Zhizheng states that staying up late can be harmful to the body, leading to fatigue and lowered immunity. Thus, ensuring adequate sleep is crucial. He has a unique approach to drinking water: he typically drinks half a cup of water before going to bed. He explains that this practice helps replenish lost fluids during sleep, especially for those with a history of cerebral infarction or myocardial infarction, as it can prevent the risk of another stroke or heart attack due to dehydration.
Dr. Wang Dongxu, deputy chief physician in the Department of Geriatrics at the Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, suggests that some elderly individuals may have difficulty sleeping due to conditions such as blood stasis or imbalances in yin and yang. In addition to internal Chinese medicine treatment, external therapies like foot soaking can be more effective. He offers a foot soak recipe for those with blood stasis: 6 grams of Artemisia argyi leaves, 6 grams of safflower, 30 grams of Achyranthes bidentata, 30 grams of Salvia miltiorrhiza, and 10 grams of Cinnamomum cassia. Before using any such remedies, it is recommended to consult a traditional Chinese medicine practitioner in a reputable hospital to ensure proper treatment and avoid misuse.
Traditional Chinese Medicine Master Xuan Guowei: Drink Half a Cup of Water Before Bed
Traditional Chinese medicine master Xuan Guowei maintains a regular daily routine. For many years, he has consistently slept for about six hours, waking up at 5:30 AM and going to bed at 11 PM. He emphasizes that staying up late can be harmful to the body, leading to increased fatigue and a weakened immune system. Thus, ensuring a certain amount of sleep is essential. Xuan Guowei has a unique water-drinking routine: he drinks half a cup of water before going to bed. He explains that this practice helps replenish lost fluids during sleep, especially for those with a history of cerebral infarction or myocardial infarction, as it can prevent the risk of another stroke or heart attack due to dehydration.
Dr. Yang Xiaohui, a Chinese medicine doctor with a Ph.D. and an expert in the treatment of insomnia at the Center for Preventive Medicine at the Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, explains that Chinese medicine believes water can nourish yin and generate fluids. It is the top natural ingredient for nourishing yin and moistening dryness. The most significant benefit of drinking water before bed is that it can reduce blood viscosity. Therefore, even if you're not thirsty before bed, it's advisable to drink a little water before sleep to dilute blood viscosity and reduce the risk of sudden events such as myocardial infarction, angina pectoris, and cerebral infarction. For cardiovascular patients, it's recommended to keep a glass of water by the bedside, which can be sipped when waking up at night. For diabetic patients, maintaining hydration is also beneficial for blood sugar control.
Some may question whether this practice could burden the kidneys or cause facial swelling the next morning. In fact, for the vast majority of people, drinking water before bedtime is harmless. The key is to drink in moderation, typically half an hour before sleep, consuming a small glass of water. It's important not to drink a large quantity of water before bed, especially for individuals with severe renal failure or those already undergoing dialysis, as excessive water intake can overload the body and lead to symptoms like edema, and in severe cases, it can induce heart failure. People with poor heart function who drink a large amount of water before bed may also be at risk of heart disease. Additionally, drinking a large amount of water before bed can increase nighttime urination, affecting sleep quality.
The Afternoon Dream
By Lu You, Southern Song Dynasty
Endlessly, I love long afternoon naps by the tranquil window,
In this place, I temporarily forget about the world's hustle and bustle.
If only I could see the true face of the recluse from Mount Hua,
I wouldn't seek the path to immortality but rather the secret to falling asleep.
Translation of the Poem
I truly enjoy taking long afternoon naps in a peaceful window nook. It's a brief escape from the noisy world. If I could see the real appearance of the recluse from Mount Hua, I wouldn't seek the path to immortality but instead ask for advice on how to fall asleep.
Poem Analysis
The phrase "苦爱" used in the poem can be translated as "deeply love," signifying a strong affection. "幽窗" refers to a quiet and tranquil window area. "午梦" means an afternoon nap or siesta. In ancient times, individuals who were adept at leading a secluded life and not pursuing fame and fortune were called "处士" (recluses). "华山处士" specifically refers to Chen Tuan, who was renowned for his ability to sleep well and was called the "Sleeping Immortal." In the poem, Lu You expresses his love for afternoon naps and the desire to temporarily forget about the worldly troubles.
Lu You's life was marked by patriotic ideals and challenges. He faced obstacles in his official career due to political disputes but remained committed to resisting foreign invasions. His experiences of unfulfilled ambitions and the bitterness of love could explain his desire to temporarily escape from the world through afternoon naps.
It's worth noting that this poem is sometimes mistakenly attributed to Wang Anshi as "花竹幽窗午梦长," but it is correctly attributed to Lu You.
Interpreting Health Tips
Afternoon napping is not only a recommended practice in traditional Chinese medicine but is also recognized by modern medical research. For example, a study from Saarland University in Germany found that just a 45-minute nap can boost memory by up to five times. Similarly, a study published in the journal "Frontiers in Systems Neuroscience" in Brazil found that short naps or power naps can enhance memory in students.
Research has also shown that poor sleep can have detrimental effects on overall health. For instance, a study from Brigham and Women's Hospital in the United States found that men with insomnia have a higher risk of death from cardiovascular disease. Another study published in the "European Heart Journal" found that insomnia significantly increased the risk of heart failure.
In China, it's estimated that 42.5% of the population experiences varying degrees of insomnia. With the pressures of modern life, increased work stress, and various distractions like the internet, more people are likely to experience insomnia. After the transition to spring, when the weather becomes warmer, rain becomes abundant, and the sun shines brightly, many people may experience daytime drowsiness and difficulty sleeping at night. So, let's learn about the art of taking an afternoon nap for good health from these four traditional Chinese medicine masters.
Traditional Chinese Medicine Master Li Yuqi: Sleep Well to Nourish the Heart
Traditional Chinese medicine master Li Yuqi lived to the age of 94 and was renowned as a pillar of traditional Chinese medicine in Liaoning province. Li often said, "To sleep well, first nourish the heart." In traditional Chinese medicine, the heart is considered the ruler of the body, and the spirit resides in it. All the blood in the twelve meridians is governed by the heart, and all the qi in the twelve meridians responds to the heart. If the heart lacks nourishment, the spirit cannot reside. Therefore, the treatment of insomnia should begin by nourishing heart qi.
Based on ancient Chinese medical wisdom, Li Yuqi developed a refined formula called "养心丸" (Yang Xin Wan), which focuses on replenishing heart qi. It not only nourishes but also soothes, addressing issues related to inadequate heart nourishment and brain insufficiency, promoting vitality, nourishing blood, and calming the spirit.
Dr. Li Jing, an expert in treating insomnia at the Center for Preventive Medicine at the Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, explained that during the spring transition, when the weather gradually warms up, there's abundant rainfall and abundant sunlight, many people experience daytime drowsiness and poor sleep at night. The key to quality sleep in spring is to follow the advice of traditional Chinese medicine masters like Li Yuqi, who emphasized the importance of nourishing the heart.
Traditional Chinese Medicine Master Li Shimao: Embrace the Afternoon Nap
At the age of 80, traditional Chinese medicine master Li Shimao was affectionately called an "80's kid" by his students. He was among the first group of postdoctoral mentors at the China Academy of Chinese Medical Sciences. This "80's kid" master's secret to staying healthy lies in nurturing the spirit. This insight was derived from his early life experiences. After graduating from college in 1962, Li Shimao was assigned to work at the Daqing Oilfield General Institute. The conditions in the northern wilderness were harsh, and besides honing his medical skills, Li Shimao's greatest hobby was to concentrate his thoughts through reading. He maintained the habit of waking up early to read because he believed that one's mind is sharpest in the morning. Due to his habit of reading in the morning, he consistently prioritized afternoon naps.
According to Dr. Xia Gongxu, deputy director of the insomnia clinic at the Center for Preventive Medicine at the Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, traditional Chinese medicine believes that noon spans from 11 AM to 1 PM and represents the convergence of yin and yang. This time, known as "合阳" (he yang), corresponds to the peak of yang energy. Taking a nap during this period is beneficial for nourishing yang. Afternoon naps can relax the cardiovascular system and reduce bodily tension. Furthermore, excessive work-related stress can lead to elevated blood pressure, and a short nap during the day can help lower blood pressure. Napping also aids in the better digestion of carbohydrates, maintaining hormonal balance. Multiple studies have shown that even a 20-minute nap is more effective than sleeping an extra 20 minutes in the morning.
Traditional Chinese Medicine Master Lu Zhizheng: Soak Your Feet Before Bed
Director of the China Academy of Chinese Medical Sciences and traditional Chinese medicine master Lu Zhizheng is 97 years old. He has maintained a disciplined daily routine, sleeping for approximately six hours, waking up at 5:30 AM, and going to bed at 11 PM. Lu Zhizheng states that staying up late can be harmful to the body, leading to fatigue and lowered immunity. Thus, ensuring adequate sleep is crucial. He has a unique approach to drinking water: he typically drinks half a cup of water before going to bed. He explains that this practice helps replenish lost fluids during sleep, especially for those with a history of cerebral infarction or myocardial infarction, as it can prevent the risk of another stroke or heart attack due to dehydration.
Dr. Wang Dongxu, deputy chief physician in the Department of Geriatrics at the Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, suggests that some elderly individuals may have difficulty sleeping due to conditions such as blood stasis or imbalances in yin and yang. In addition to internal Chinese medicine treatment, external therapies like foot soaking can be more effective. He offers a foot soak recipe for those with blood stasis: 6 grams of Artemisia argyi leaves, 6 grams of safflower, 30 grams of Achyranthes bidentata, 30 grams of Salvia miltiorrhiza, and 10 grams of Cinnamomum cassia. Before using any such remedies, it is recommended to consult a traditional Chinese medicine practitioner in a reputable hospital to ensure proper treatment and avoid misuse.
Traditional Chinese Medicine Master Xuan Guowei: Drink Half a Cup of Water Before Bed
Traditional Chinese medicine master Xuan Guowei maintains a regular daily routine. For many years, he has consistently slept for about six hours, waking up at 5:30 AM and going to bed at 11 PM. He emphasizes that staying up late can be harmful to the body, leading to increased fatigue and a weakened immune system. Thus, ensuring a certain amount of sleep is essential. Xuan Guowei has a unique water-drinking routine: he drinks half a cup of water before going to bed. He explains that this practice helps replenish lost fluids during sleep, especially for those with a history of cerebral infarction or myocardial infarction, as it can prevent the risk of another stroke or heart attack due to dehydration.
Dr. Yang Xiaohui, a Chinese medicine doctor with a Ph.D. and an expert in the treatment of insomnia at the Center for Preventive Medicine at the Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, explains that Chinese medicine believes water can nourish yin and generate fluids. It is the top natural ingredient for nourishing yin and moistening dryness. The most significant benefit of drinking water before bed is that it can reduce blood viscosity. Therefore, even if you're not thirsty before bed, it's advisable to drink a little water before sleep to dilute blood viscosity and reduce the risk of sudden events such as myocardial infarction, angina pectoris, and cerebral infarction. For cardiovascular patients, it's recommended to keep a glass of water by the bedside, which can be sipped when waking up at night. For diabetic patients, maintaining hydration is also beneficial for blood sugar control.
Some may question whether this practice could burden the kidneys or cause facial swelling the next morning. In fact, for the vast majority of people, drinking water before bedtime is harmless. The key is to drink in moderation, typically half an hour before sleep, consuming a small glass of water. It's important not to drink a large quantity of water before bed, especially for individuals with severe renal failure or those already undergoing dialysis, as excessive water intake can overload the body and lead to symptoms like edema, and in severe cases, it can induce heart failure. People with poor heart function who drink a large amount of water before bed may also be at risk of heart disease. Additionally, drinking a large amount of water before bed can increase nighttime urination, affecting sleep quality.
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