Ensure that you can face your work and life with full energy every day. It is recommended not to do these things after 9 pm.
Don't go to bed to play with your mobile phone.
Many people are used to playing mobile games in bed at night, watching the news, and maybe talking on the phone with relatives and friends, which will only make their bodies more tired.
A recent study in the United States found that using a smartphone for more than 20 minutes after 9 pm can significantly improve the degree of fatigue and even affect the attention at work the next day.
A survey of 2,000 people in Britain shows that 50% of them spend at least 1.5 hours surfing the Internet after going to bed at night, and then postpone their sleep time to reduce the communication between husband and wife, which may also affect the relationship between husband and wife.
Therefore, it is best not to play mobile phones after 9: 00 every night, and do massage before going to bed to ensure the quality of sleep.
Don't watch more exciting movies and TV programs.
165438+ 0 pm to 6 am is the prime time to sleep. In order to ensure the quality of sleep, it is best to go to bed before 1 1 in the morning.
Chinese medicine believes that sleeping first and then sleeping is to calm your mind before going to bed, enter a state of physical and mental peace in advance, and then close your eyes to sleep, so as to ensure the quality of sleep.
Therefore, after 9 pm, we should avoid getting too excited, watch TV dramas and gun battles with exciting plots, and do some activities to stimulate the cerebral cortex, such as karaoke and playing mahjong, because when the brain is excited, it will be difficult to fall asleep, and it will also lead to insomnia and dreaming. Woke up the next day feeling groggy and depressed.
Listening to soothing music and reading books before going to bed will help you fall asleep quickly.
Don't eat calcium tablets and vitamins.
Many people will take calcium tablets, vitamins and other health care products before going to bed, but these supplements will only add unnecessary burden to the stomach and lead to a decline in sleep quality. Advocate taking it with three meals.
Other medicines and health products should not be eaten after 9 pm in principle, unless the doctor tells you to eat at night. When people sleep, the metabolic function of the body is at rest, and most organs are at rest, which is not conducive to the absorption of nutrients.
Don't eat midnight snack.
Chinese medicine believes that "the stomach can't sleep well." A comfortable and smooth stomach can ensure the quality of sleep. So don't eat again two hours before going to bed to prevent the increase of gastric acid excretion and bring more burden to the stomach. If you feel extremely hungry before going to bed, you can eat a light diet, such as a piece of whole wheat bread.
Don't eat too much for dinner, seven minutes full and not too hot. It should be light. Xiaomi porridge is a good choice. Eat less gas-producing foods such as potatoes, onions, beans and Chinese cabbage, and do not eat spicy foods such as peppers and garlic to prevent gastrointestinal discomfort and affect sleep quality.
Don't drink too much water before going to bed.
Don't drink plenty of water before going to bed, especially those who often get up at night, otherwise going to the toilet late at night will seriously affect sleep. If you are thirsty before going to bed, take a sip.
Many people have the habit of drinking milk at night. In case you can't get up at night, you'd better drink early. Caffeine-containing foods can affect the nervous system, have diuretic effect, and are one of the factors that cause insomnia, so don't drink coffee after 9 pm.
Many people think that drinking alcohol before going to bed can promote sleep, but some studies have confirmed that although alcohol can make people fall asleep quickly, it can only make people stay in a shallow sleep state and it is difficult to enter a deep sleep.
Don't do high-intensity exercise.
Moderate exercise helps you sleep, but try to finish your training before 9 pm. Don't do high-intensity exercise such as running, playing ball and dancing for 0/~ 2 hours before going to bed, otherwise it will excite the brain and affect the quality of sleep.
Do some massage exercises before going to bed to calm down your body and mind, such as rubbing your stomach, waist, Yongquan, Baihui and Neiguan points, to protect your health, especially suitable for middle-aged and elderly people.
Rubbing the waist is good exercise. Put your palms facing each other until it is hot, and then rub your waist up and down from the left and right sides through a cotton sweater until it is hot. It can help you sleep well, and it also has the effect of health preservation.
Don't think about working at night.
Many people think about their work during the day before going to bed, and then consider the work plan for the next day. Some people will repeatedly remind themselves that "there will be a meeting tomorrow, and you must sleep well today", but it usually backfires and it is difficult to sleep.
People's brain cognition also needs enough rest to have plenty of energy to face the next day's work. Don't think about any work before going to bed. If you want to recall today's work and tomorrow's work plan, you'd better record these tasks before 9 pm, and then go to bed and sleep peacefully.
Only by doing the above can you have a good sleep and have plenty of energy to meet the new day.