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【星岛都市网】近日天气反复,早晚温差较大,整体温度亦明显降低,而且季候风不断。在换季气候改变下,睡眠质量最易受到影响,对于本身已有失眠问题人士,睡眠不足情况自更堪忧。注册中医师张勇教大家从起居习惯上配合气候变化,并进行针对性的食疗,以至进行穴位按摩等等,加以调理身体,提升睡眠质量,预防失眠问题。
换季2大情况易失眠
张勇医师表示,换季时候由于日照时间改变,以及温度变化,于这两种情况下,较易令人出现睡眠质量变差,甚至失眠的情况,而秋季是收敛的季节,人体也要相应配合,故宜比平日更早些入睡,养成早睡早起的睡眠习惯,而早起还可以帮助舒展肺气,有利整体健康。
中医理论认为,气血的运行是有特定的规律,一天之内,在不同的时间,气血会依序运行至不同的脏腑经络,若日常起居能顺应这个自然规律,则能使人体正气内存,不易被外邪所侵。
人体经络运行时间:
- 晚上9时到11时,是三焦经的循行时间,此时宜静心作睡前准备。
- 11时至1时气血循行至胆经,是睡眠的时间,宜保持情绪稳定,不宜思虑过多,并尽量于11时前睡觉。
- 1时至3时是肝经的循行时间,此时宜熟睡,以确保肝脏功能的正常,可以维持正常的疏通调节功能,以增强对抗疾病的能力。
换季10款食物预防失眠 安神助眠补肝肾
中医学上,秋季属于收敛的季节,人体亦要迎合气候转变,方可改善及提升睡眠质量。张勇医师表示,针对性地食用能助安神、宁心,以至有益肝脏及肾脏的食物,均能有效预防失眠。
4款食物防失眠 心烦宜吃百合
以下4款食物分别改善不同睡眠问题,包括心烦、虚烦、心悸而引致的睡不安寝等。
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/a92280113607714a3da809557dd3ed37/2023-10/1_14.png)
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6款药材改善脏腑机能 提升睡眠质量
另外,以下6款中药材亦有助改善睡眠质量,例如麦冬。食物例子、功效及食用宜忌如下:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/f87ddf1c56df5a32a2adb122b98b9567/2023-10/14_1_17.png)
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![](https://image.hkhl.hk/f/1024p0/0x0/100/none/b264ea1536690bfee6fa11dbdd814b0a/2023-10/19_1_11.png)
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男士防失眠汤水食疗 推荐4款安神补肝肾
要更有效地预防失眠,除了改善起居习惯,张勇医师建议可饮用能强化身体机能的汤水及茶疗,内外进行的整体调理。他分别按照男士及女士的体质特性所需,提供不同的食疗选择。
3款男士适用的汤水及茶疗为:姬松茸虫草花栗子核桃汤、党参淮山百合腰果汤、花旗参麦冬茶,用料、制法及功效等如下:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/24b0461bad544ead392e06ba534f1394/2023-10/33_17.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/66e9db9207dfddca3f1d76f01f5e19d5/2023-10/34_16.png)
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另外,男士预防失眠宜饮养阴、清心助眠茶的疗。张勇医师表示,可以饮用“花旗参麦冬茶”,功效、材料、做法如下:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/d0eeaeed8f09a1e4535d8a99ccc5184c/2023-10/51_5.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/87148b44be4e790b7140d647ab5b4c5f/2023-10/52_4.png)
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女士防失眠汤水食疗 推荐3款减压健脾
男女体质有别,女士的睡眠困扰亦有所不同,部分女性的思虑较多,常有情绪易见低落的情况,加上如压力大,失眠情况会更甚。
张勇医师建议女士们,可饮用以下2款茶疗及1款汤水,加以调理,提升睡眠质量。
当中,2款茶疗分别包括“酸枣仁枸杞子茶”及“合欢花茶”,制法简易:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/ce3dd905a0c319076b64276114499c79/2023-10/59_2.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/fc0119e1a80d5055ad7687928d198477/2023-10/60_2.png)
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另外,女士预防失眠宜饮健脾益气、安神的汤水。张勇医师推荐“百合安神汤”,其功效、材料、做法如下:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/b45f29434454baf0faa8a89027bb1157/2023-10/72_1.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/ec989b9ae9b743726f2849c86d4ae596/2023-10/73_2.png)
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按摩2大穴位改善失眠 增强助眠效果
要改善睡眠质量,避免失眠困扰,除了饮食上作出调节,日常亦可借助按摩穴位来加以配合,增强助眠效果。
张勇医师建议按摩以下2个有助安眠的穴位:
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/9eb7d36ae6d2e9f778f16c012ae6a157/2023-10/82_2.png)
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