失眠的煎熬，经历者都深有体会：脑子里就像在放电影，越是刻意入睡，越是清醒难眠；辗转反侧，直至凌晨三点仍无法安睡……

对于长期受失眠困扰的人士，在坚持接受规范治疗的同时，不妨尝试一个小技巧作为辅助调理——入睡时将双脚露出被外。

Struggling with sleepless nights? You're not alone. For individuals grappling with chronic insomnia, experts suggest a simple supplementary tip to aid relaxation: letting your feet stay outside the covers when settling down to sleep.



图源：VCG

失眠，为什么建议睡觉把脚露外面？

睡觉把脚露外面可从三个方面促进睡眠。

首先，当人进入深睡眠时，体温会自然降低。如果身体过热，就会睡不踏实。睡觉把脚露外面可以帮身体散热，提高睡眠质量。

其次，露出脚还可以减轻脚部的束缚感，使血液循环更加顺畅，促进睡眠。

此外，脚被中医誉为“第二心脏”。脚部的经络、穴位与各脏腑相连，露出脚有助调节气血运行，从而助眠。

Sleeping with your feet uncovered may improve sleep in three ways. First, it helps release excess body heat, which can disrupt deep sleep. Second, it reduces pressure on the feet, improving circulation. Third, in traditional Chinese medicine (TCM), the feet are seen as the "second heart", with key meridians linked to internal organs — keeping them cool is believed to support energy balance and better rest.

从失眠的原因上来看，中医认为，失眠分多种类型，比如肝郁化火、阴虚火旺、痰热内扰、心脾两虚等，其中多与内热、内火有关。

医生提醒，一个人是否适合露脚睡，就是由体内“热”的运行状态决定的。有内火的人，晚上经常翻来覆去睡不着、半夜容易醒、口干舌燥、烦躁不安、容易发火，睡觉将脚露在被子外有助散热，身心也会更舒适。

相反，体质虚弱者、宫寒女性、风湿寒性关节病患者，则以保暖脚部为好。

另外，也要注意分季节，如果是在寒冬，即使失眠也不建议大家睡觉把脚露在外面。

TCM attributes insomnia primarily to internal heat or excessive "fire" within the body.

Doctors advise the feet-out sleep aid only for those with heat-related symptoms (e.g., restlessness, dry mouth), as it helps dissipate heat. However, individuals with weak constitutions should keep their feet warm. Exposing feet is discouraged in winter, regardless of insomnia.

如何改善失眠，培养秒睡技能？

对很多人来说，睡个好觉是一件奢侈的事。对于改善失眠，专家们推荐了以下几点：

▌培养睡眠节律

睡眠节律，也可以理解成“生物钟”。每日坚持同样的上、下床时间，久而久之就容易形成自己的生物钟。不管睡眠好坏，都要坚持。

失眠者推荐23点左右上床，早上6点左右下床。待失眠改善2周，再逐渐延长卧床时间。一般每周可延长15分钟，直至达到理想的睡眠时长。

For many, a good night's sleep has become a luxury. To combat insomnia, experts recommend maintaining a consistent sleep-wake schedule — starting with 11 pm to 6 am, then gradually extending time in bed by 15 minutes each week.

▌睡眠限制疗法

陈红梅医生介绍，“睡眠限制疗法”是通过缩短卧床中的清醒时间，清除床上一切非睡眠行为，来建立“床-睡眠”的联系，增加入睡驱动力以提高睡眠效率。具体做法包括：

睡不着时不要“硬”睡，起来做一些事直到真的困了；

缺觉时早上少补眠，周末少赖床，让上床、起床的时间相对固定；

不要在床上玩手机、开电脑，让床成为“仅仅用来睡觉”的地方等。

Sleep restriction therapy is also recommended. It trains the brain to associate the bed strictly with sleep. Its three key rules: leave the bed when awake, stick to fixed hours, and avoid electronics in bed.

▌睡眠松弛疗法

睡前躯体或心理的紧张，会导致失眠。放松方法有很多，比如腹式呼吸。

选一个舒适的姿势，将注意力集中在呼吸上，感受腹式呼吸时肚子的起伏，有助排除其他思维干扰，让活跃的神经放松下来，从而进入睡眠。

Anxiety before sleep is a common trigger of insomnia; diaphragmatic breathing helps calm the mind by focusing on abdominal movement.

▌中医疗法

中医认为，失眠多因肝郁化火、痰热内扰、阴虚火旺、心脾两虚等引起，可通过疏肝解郁、滋阴降火、补益气血等方法改善失眠。

比如，临床上酸枣仁汤是改善失眠的一种常用方剂，它能够养血以安神、清热以除烦。可在中医指导下通过内服中药、艾灸等方法改善失眠。

In TCM, insomnia is often linked to internal heat disrupting mental balance, which may be treated with herbal remedies or moxibustion under professional guidance.

编辑：樊子豪

见习编辑：裴禧盈

实习生：李然

来源：新华社 生命时报