What you don't know about sleeping~~~

生活起居要有規律，時間久了就會養成習慣形成生物鐘，想改變都難。所以一定要科學睡覺—謹記睡覺四戒律，人很難變老。
Living habits must be regular. After a long time, it will become a habit to form a biological clock, and it will be difficult to change it. So we must sleep in science. Remember four rules of sleep.

第一條：子時之前一定要睡覺——在古人的養生概念中，睡覺是人生第一件大事。
The first is to sleep before the period of the day from 11 p.m. to 1 a.m.. In the ancient concept of health, sleeping is the first important event in life.

如果每天子時(相當於晚上11點—次日凌晨1點)前不睡覺，無論男女，直接傷肝，日久傷腎，逐步造成身體氣血雙虧，每天照鏡子時會覺得臉色灰土一片。
這時候就是天天營養品，天天鍛鍊身體，也不能輓回睡眠不足或者睡眠不好帶來的傷害。
因此，早起沒關係，但晚睡絕對不行。許多精神不振的人，多有晚睡的習慣，這往往容易傷肝傷精傷膽。這樣的人，眼睛往往也不好使，心情多抑鬱，快樂的時候不多(肺氣也受影響，長期得不到有效宣發的原因)。
還有的人認為晚上睡得晚了，白天可以補回來，其實根本補不回來，要麼睡不著，要麼睡不夠，即使感覺補過來了，其實身體氣血已經損傷大半了。

If you do not sleep at midnight every day (equivalent to 11 p.m. - 1 a.m. the next day), both men and women, directly hurt the liver, and hurt the kidney for a long time, gradually cause a double loss of body and blood, and feel a gray face in the mirror every day.
This is a daily nourishment. Exercising every day does not redeem the harm caused by insufficient sleep or bad sleep.
So it doesn't matter if you get up early, but you can't sleep late. Many people with low spirits often have the habit of staying up late. Such people, the eyes are often not easy to make, mood more depression, happy time is not much (lung Qi is also affected, long-term can not be effectively propagated reasons).
Others think that night is late and can be made up in the daytime. In fact, it doesn't have to come back, either can't sleep, or do not sleep enough, even if the feeling is filled, in fact, the body and blood have been damaged most.

第二條：睡時宜一切不思—這是入睡時的理想精神狀態。很多時候，失眠源於入睡時有揮之不去的雜念。
The second rule: sleeping without thinking is the ideal state of mind when asleep. Many times, insomnia comes from the endless distraction when sleeping.

此時，不要在床上輾轉反側，以免耗神，更難入睡，最好的辦法是起坐一會兒後再睡。
實際上，對於現代人來說，要想在晚上11點前入眠，早早地上床醖釀情緒也很關鍵，以便給心神一段慢慢沈靜下來的時間。
「先睡心，後睡眼」，說的就是這個道理。
如果還是不行，可以嘗試在睡覺前簡單地壓腿，然後在床上自然盤坐或者跏趺坐，兩手重疊放於腿上，自然呼吸，感覺全身毛孔隨呼吸一張一合，若能流淚打哈欠效果最佳，到了想睡覺時倒下便睡。

At this point, do not toss and turn on the bed to avoid wasting your energy and sleep. The best way is to sit up for a while and then go to sleep.
In fact, for modern people, it is crucial to go to bed early at 11 in the evening and go to bed early in order to give the heart a time to slow down.
If you still can`t sleep, you can try to simply press your leg before you go to bed, then sit on the bed, or sit on your legs, overlap your hands on your legs, breathe naturally, and feel the pores of your body with a breath. If you can yawn and yawn best, go down and sleep when you want to sleep.

第三條：午時宜小睡或靜坐養神——午時(相當於上午11點至中午1點)，此時如條件有限，不能睡覺，可靜坐一刻鐘，閉目養神。
Third: a nap or meditation at noon - noon (equivalent to 11 o'clock in the morning to 1 noon), if the conditions are limited, can not sleep, can sit in a quarter of the clock, close your eyes.

其實，正午只要閉眼真正睡著3分鐘，等於睡兩個鐘頭，不過要對好正午的時間。夜晚則要在正子時睡著，5分鐘等於六個鐘頭。
In fact, just closing your eyes for 3 minutes at noon is equivalent to two hours' sleep. At night, when you are asleep at the right time, 5 minutes equals six hours.

第四條：睡眠一定要早起——即使在冬天，也最好能在6點前起床，春夏秋季盡量在5點之前起床。
Rule 4: Get up early - even in winter, it's best to get up before 6 o'clock, and try to get up before 5 o'clock in spring, summer and autumn.

對人體養生而言，早起有利於人體的新陳代謝。早起的好處在於，可以把代謝的濁物排出體外，如果起床太晚，大腸得不到充分活動，無法很好地完成排泄功能。
For human health, early rising is beneficial to the metabolism of human body. The advantage of getting up early is that metabolic turbidity can be excreted from the body. If you get up too late, the large intestine can not be fully active and excretory function can not be well completed.

此外，人體的消化吸收功能在早晨7點到9點最為活躍，是營養吸收的「黃金時段」。
In addition, the digestion and absorption function of human body is most active from 7 to 9 in the morning, and is a prime time for nutrition absorption.

所以，千萬不要賴床，頭昏、疲憊不堪很多都是由於貪睡引起的。
So don't get out of bed, dizziness and exhaustion are caused by sleepiness.