Every night, when we throw away our worries at work, unload our tiredness, and get home, we are eager to make full use of this personal time to do a lot of things. But in fact, some seemingly ordinary habits may make us more tired. In order to ensure that you are full of energy the next day, you’d better not do the following things after 9 p.m.
don’t play with your mobile phone many people will spend their evening lying in bed playing mobile games, watching the news, or talking on the phone with friends. This will not only make people relax, but also lead to more fatigue. A new study published in the US journal prevention shows that as long as people use their smartphones for 20 minutes after 9 p.m., they will obviously improve their fatigue level and even affect their concentration at work the next day. A British survey of 2000 people found that 50% of them spent at least one and a half hours on the Internet every night after going to bed, thus delaying the time of sex and going to bed, reducing the communication and communication between husband and wife, and the relationship between husband and wife may be damaged. Therefore, it is best to turn off your mobile phone after 9:00 p.m. every night, or keep your mobile phone away from your bedroom.
don’t watch exciting movies and TV programs from 11:00 p.m. to 6:00 a.m. is the golden time for sleep. In order to ensure high-quality sleep, it is best to go to bed before 11:00. According to traditional Chinese medicine, sleep your heart first, then your eyes. That is to say, you should calm your heart first, go to sleep in advance, and then close your eyes to sleep. Only in this way can you ensure a good night’s sleep. Therefore, it is best to avoid being too excited after 9 p.m., not to watch tense and intense movies and TV dramas, gunfight movies, and not to carry out activities that make the cerebral cortex more active, such as karaoke and mahjong. Otherwise, the excitement of the brain can not be turned off in time, which will lead to difficulty in falling asleep, or repeated dreams at night. After getting up the next day, you will feel drowsy and listless. Before going to bed, you can listen to soothing music and read books, which is conducive to sleep.
don’t take calcium tablets, vitamins and supplements many people take calcium tablets, multivitamins and other health nutrition before going to bed, but these will also add unnecessary burden to the intestines and stomach, resulting in poor rest. It is recommended to take it with three meals. In principle, unless the doctor instructs you to take therapeutic drugs in the evening, other drugs and health products should not be taken after 9 p.m. Moreover, when people sleep, all metabolic functions of the body are also in a sleep state, and some organ functions also start to “rest”, which is not conducive to the absorption of nutrients.
don’t eat midnight snack traditional Chinese medicine believes that “if the stomach is not harmonious, it is difficult to sleep.”. Only when the intestines and stomachs are comfortable and smooth can quality sleep be guaranteed. Therefore, it is better not to eat anything two hours before bed, so as not to increase the secretion of gastric acid and bring more burden to the intestines and stomach. If you feel particularly hungry before going to bed, you can eat a light diet, such as a slice of whole wheat bread. In addition, don’t eat too full for dinner, just 70-80%, don’t be too hot, and be light. Millet porridge is a good choice. Eat less potatoes, onions, beans, Chinese cabbage and other foods that are easy to produce gas, and don’t eat spicy foods such as peppers and garlic, so as to avoid gastrointestinal discomfort and affect sleep quality.
don’t drink a lot of water before going to bed, it is better not to drink a lot of water, especially for people who are prone to get up at night, otherwise getting up in the middle of the night to go to the toilet will interfere with sleep. If you are thirsty, you can take a small sip. Many people have the habit of drinking milk at night. In order to avoid getting up at night, they can drink a little earlier or only half a cup of milk. Caffeinated food can stimulate the nervous system and has a certain diuretic effect. It is a common cause of insomnia, so it is best not to drink coffee after 9 p.m. Drinking alcohol before going to bed was once thought by many people to promote sleep, but studies have proved that although it can make people fall asleep quickly, it keeps the sleep status in the light sleep period and makes it difficult to enter the deep sleep period.
don’t take strenuous exercise moderate exercise helps sleep, but try to finish the exercise before 9 p.m. Don’t do vigorous exercise such as running, playing ball, dancing, etc. 1-2 hours before going to bed, otherwise your brain will be in an excited state. Although it is easy to fall asleep, it will affect the quality of sleep. Before going to bed, you can do some gentle stretching exercises to calm down your body and mind. You can also rub your stomach, waist, Yongquan point, Baihui Point, Neiguan point and other points to maintain health, especially for the middle-aged and elderly. Waist rubbing is a good exercise. First, rub the palms of both hands together until they get hot, and then rub the waist from the left and right sides up and down through the cotton sweater until they get hot. It can promote sleep and has the function of health care.
don’t think about too much work many people are used to thinking about the life of one day before going to bed, and then start thinking about the work plan of the next day. Some people even remind themselves repeatedly that “there is still an important meeting to be held tomorrow, and they must sleep well today”. However, the past goes against their wishes, and it is difficult to sleep in the end. People’s brain cognition also needs a full rest, so that they can be fully prepared for the next day’s work. One of the important components is to completely separate from work the night before, which can also help people to stay away from work pressure psychologically and help brain areas to work and sleep and other physical recovery activities. When you go to bed, you’d better not think about anything. If you want to review today and plan tomorrow, you’d better record these things before 9 o’clock, and then go to bed.
two things before bed make you live longer
soak your feet in hot water to promote qi and blood circulation
The foot is the farthest part from the human heart, and it is not easy to get oxygen and blood. In addition, it is winter, so it is more likely to be stimulated by the cold to the blood vessels, which makes blood vessels constrict and blood supply difficult.
However, the foot is another concentrated area of human acupoints. If the blood supply is insufficient, it will affect the normal operation of liver, kidney and other parts. Therefore, soaking your feet in warm water before going to bed is beneficial to promoting blood circulation and accelerating metabolism.
In particular, Chinese herbal medicines can be added to the water for soaking feet, because there are many channels on the feet, which can absorb the drug ingredients in the water well. If you want to alleviate the cold and pain of your waist and legs by soaking your feet, you can put Angelica sinensis and Chuanxiong; If you want to slow down dizziness, you can put chrysanthemum and Prunella vulgaris; If you want to dispel dryness and beriberi, put in wormwood and so on.
five fingers combed to retain hair
We know that the head focuses on several important points on the body, which can be massaged by stimulation during combing.
First, comb your hair through with a comb, starting from your forehead and combing it from top to bottom with moderate force.
Then, gently massage the scalp with your fingers, comb the hair from the ear roots, neck roots and forehead roots to the top of your head with your fingers, and then rub the top of your head intensively. Repeat this for more than 30 times until your scalp feels numb.
Such actions can help dredge the blood of the brain and make the brain get enough oxygen. So as to improve memory, protect hair roots, consolidate hair follicles and eliminate brain fatigue.
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