1, healthy actions before going to bed
Action 1: Universiade. Lie flat with your hands, big characters, relax and close your eyes slightly; Teeth slightly apart, don't bite together, take a deep breath. Hands palms up, as you inhale, slowly bend your fists and touch your shoulders; On the other hand, slowly open your hands, palms outward, and exhale outward. This action can quickly calm the body and mind and relieve anxiety.
Action 2: Wake up from a big dream. Lie flat on the bed, raise your hands above your head and stretch out your fingers; Straighten your feet, press your toes down and stretch your whole body; Stretch in circles when exhaling. This action can awaken the functions of all parts of the body.
Action 3: Lift your hips and straighten your waist. Arch your feet, shoulder-width apart, and lie flat on the bed. Knees close to hips, raise waist. Put it down after staying for 6 seconds, which can strengthen the waist strength.
Action 4: Harmony. Bend your knees, embrace your hands, touch your chin as much as possible, bend your body into a ball and roll to the left or right side of the bed to relieve back pain.
Action 5: big gift worship. Kneel on the bed with your knees together, bow your forehead to the bed surface, put your hands on your sides and take a deep breath. Put your body forward with your hands, and then return to your kneeling position. This action helps to stretch the back muscles and strengthen the thigh, waist muscles and abdominal muscles.
Action 6: Scorpion raises its tail. Lie prone on the bed, lift your upper body with your elbows, raise your head, put your knees and feet together, and bend your knees backwards. It can relieve leg weakness.
2. What should I not eat before going to bed?
First of all, caffeine
Many people work or work overtime at night, so they often drink coffee to refresh themselves. But it should be noted that you should never drink coffee again when you are near bedtime. It is believed that caffeine can stimulate the nervous system in the human body, making people excited and difficult to fall asleep. Moreover, it also has a certain diuretic effect. You can't eat any caffeinated food except coffee.
Second, spicy food
Besides caffeine, eating spicy food at dinner is also one of the important reasons for insomnia at night. Pepper, onion and garlic are difficult to digest, which will cause a burning sensation in the stomach. Because of their slow digestion, they will accumulate in the digestive tract, making people feel uncomfortable in the gastrointestinal tract and seriously affecting sleep.
Third, greasy food.
Oily food contains a lot of oil and fat. After eating it, the workload of the gastrointestinal tract, liver and gallbladder organs, pancreas and other body organs has greatly increased, and the central nervous system has been working because of stimulation. Central excitement, how can you fall asleep?
Fourth, food with satiety.
Some foods will feel full because they will produce more gas during digestion and expand in the body. Feeling full will seriously affect people's sleep. The belly is as big as a pig, and no one can sleep. This kind of food mainly includes: soybeans, corn, onions and so on.
Verb (abbreviation for verb) alcohol
In the past, drinking before going to bed was mistaken by many people for helping sleep. But the latest research shows that although drinking can make people fall asleep quickly, it can't make people fall asleep and enter a deep sleep period. This kind of sleep will always stay in the shallow sleep period of 1, so even if you sleep for a long time, you will still feel sleepy and tired.