Reader question: 'I am finding it difficult to sleep. Either I can't drop off, or I wake very early. What should I do?'
Claire Donaldson says:
There is nothing more enjoyable or healthy than a good, solid night's sleep. Not only is sleep restorative to one's mind and vitality, it is also critical to the proper functioning of organs such as the liver, which performs most of its detoxification at night while you sleep.
Sleep deprivation causes problems ranging from suppressed immunity, mood disorders, and digestive ailments to elevated cholesterol and blood pressure.
Chinese medicine has long known that adequate night time sleep helps restore yin that keeps yang in check.
Ge Hing, a famous Taoist physician recommended a particular set of exercises - to be done one immediately after the other - to treat and prevent insomnia.
Chinese studies show they dramatically improve the sleep quality of chronic insomniacs when performed nightly for two to four weeks.
Set one: Lie on your back with your knees bent. With your hands, pull your knees toward your chest and breathe naturally. Hold the position for one minute, then relax, straighten your legs and rest your arms and hands at your sides.
Set two: Remain on your back. Inhale and stretch both arms upward above your head. As you exhale, bring your hands down and massage your body from your chest to your abdomen, then rest your hands at your sides. Repeat with every breath for about one minute.
Set three: Remain on your back. Make fists with both hands and place them under your back as high as possible towards the shoulder blades, on either side of the spine.
Take three complete breaths, then reposition your fists downward one notch and repeat, moving downward every third breath until your fists are at waist level. Here, take five breaths, then position your fists on either side of the tailbone and take five more.
Set four: Lie face downward and place your hands under your abdomen. Slowly inhale, filling your abdomen and chest, and feel the energy permeate your whole body. Then slowly exhale and visualise negativity leaving your body. Pause after each exhalation and relax every muscle. Do this for one minute.
After you have completed the four sets, turn partway over to sleep on your right side. This is called the ‘deer sleep posture' because it resembles the position of a deer asleep in the wild.
Your right arm is bent at the elbow, the palm facing up in front of your face; your left arm rests with elbow on hip, hand dropped down in front of your abdomen. The right leg is naturally straight, and the left knee is bent, resting on the mattress in front of your right thigh.
Sweet dreams.
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