Sleep is the most important link for human health. Generally, it takes at least 8 hours every 24 hours to stay asleep. High-quality sleep is known as the best "nutrition" of the human body. Therefore, how to improve the quality of sleep is the key to human health. The behavior of two hours before going to bed has the greatest influence on the quality of sleep, so it is not unreasonable that two hours before going to bed is called the "golden time" for health preservation.
Two hours before going to bed, adhering to the "three less and two prohibitions" can improve the quality of human sleep and delay aging.
Drink some water.
For some middle-aged and elderly people, drinking water before going to bed can prevent the body from affecting blood fluidity due to lack of water. However, most elderly people have poor sleep quality. If they drink too much water and get up often at night, it will also affect their sleep quality at night. Therefore, generally drink a small amount of water 30 minutes before going to bed, which is generally controlled within 200 ml. Of course, you can also drink a proper amount of milk, which also has a positive role in promoting sleep.
Play with your mobile phone less.
With the popularity of smart phones and advanced communication technology. Many people like to lie in bed and play with their mobile phones for a while before going to bed. This is also an important factor leading to the decline of human sleep quality, and even many people suffer from insomnia. Therefore, you should turn off your cell phone or play some light music before going to bed to calm yourself down. Don't watch some exciting videos or some "chicken soup for the soul"
Do less exercise.
Exercise promotes human blood circulation, improves human metabolic rate, and keeps sugar body and brain excited. So you can't do strenuous exercise for 2 hours before going to bed. However, some relaxing exercises, such as practicing yoga and leg press, or massaging yourself and combing your hair, etc. It is also very helpful to promote human sleep.
Do not eat solid food.
After the human body goes to sleep. On the one hand, energy consumption will be reduced, and the metabolic function of the human body will slow down. If you eat some high-calorie food before going to bed, it will easily lead to obesity. Then after the human body goes to sleep, the stomach will stop peristalsis, thus entering a semi-dormant state, which is more conducive to functional recovery. So, don't eat too much for dinner, let's finish the digestive task in our stomach before going to bed.
In addition, if you eat solid food before going to bed, the gastrointestinal function will enter an exciting state, and the pancreas needs to secrete a lot of insulin to control the increase of blood sugar. So it is not only easy to make people fat, but also affect the health of the stomach and the quality of sleep. Therefore, eating supper before going to bed is very taboo. It is best not to eat any solid food within 2 hours before going to bed.
No anger
Bad emotions, such as excitement, excitement, anxiety, sulking, etc. It will also accelerate the blood circulation of the human body and maintain the excitement of the human body. It is generally difficult to go to sleep, and even more and more irritable, which may easily lead to insomnia.
Therefore, 2 hours before going to bed, we should pay attention to maintaining inner peace. You can relax yourself by playing some light music, massaging yourself and practicing yoga. Avoid arguing with others or being angry with yourself for some reason.
Drinking before going to bed can promote sleep?
Some people don't sleep well, so they want to promote sleep by drinking. In fact, the human body can indeed fall asleep relatively quickly after drinking. This is because after drinking alcohol, the alcohol concentration in human blood increases, which leads to the increase of carbon dioxide in blood and the decrease of dissolved oxygen, and the human body is prone to drowsiness due to lack of oxygen.
It can be seen that drinking to promote sleep is a kind of self-harm behavior, and because people who fall asleep after drinking often wake up in the middle of the night. Therefore, after drinking and falling asleep, the human body can't be repaired. It may also cause damage to human liver and kidney function. So, don't take extreme measures to promote sleep.
It is more important to develop good sleep habits, such as regular sleep time and reasonable exercise during the day to avoid excessive fatigue. At the same time, we should pay attention to avoid the intake of some irritating foods, such as coffee, strong tea, chocolate, spicy food, fried food, etc., and keep an optimistic attitude. If you can persist, the quality of sleep may gradually improve.