1, what should women do before going to bed?
1, take off your jewelry
Wearing a ring and watching you sleep will make your fingers swell. Although the symptoms will disappear soon, it will still affect the blood circulation. Some people are used to wearing necklaces to sleep, but they don't know that these pendants will move over and over during sleep, which increases the chances of skin injury and suffocation.
Step 2 take off your contact lenses
Eyes also need to breathe. Contact lenses are "foreign bodies" in the eyes. Long-term wearing will cause corneal hypoxia, even make the lens adhere to the cornea, and bring infection, perforation and other different degrees of damage to the cornea.
When sleeping, your eyes are closed and your air permeability is poor. If you wear contact lenses to sleep again, it will only increase the risk of eye health damage. Therefore, even if you take a nap 1 hour, you'd better take off your contact lenses first.
Step 3 take off your bra
Sleeping with a bra is bad for blood circulation. The survey found that women who wear bras for more than 12 hours a day are more than 20 times more likely to develop breast cancer than those who wear bras for a short time or don't wear bras at all.
Therefore, you should not only take off your bra before going to bed, but also take off your bra and put on your home clothes immediately after you go home.
4. Take your mobile phone away.
Mobile phone radiation itself will have an impact on the human body, especially when the power and signal of the mobile phone are weak, the radiation will increase. Using a mobile phone as an alarm clock while sleeping will wake people up forcibly, which is not good for your health.
When sleeping, it is best to put the mobile phone outside the bedroom or at least one meter away from the human body. Never put it on the pillow or under the pillow.
Step 5 remove makeup
If you sleep with makeup, the cosmetics left on the skin are easy to block pores, resulting in disorder of sweat gland secretion, which not only easily induces acne, but also damages the skin over time and accelerates skin aging.
Make-up people must carefully remove makeup and wash it with warm water at about 40℃ before going to sleep.
Step 6 get rid of "moisture"
Many office workers go out early and come back late, so they can only wash their hair at night and sleep when their hair is not dry. However, when the human body is in a relaxed state after falling asleep, its resistance will decline. Wet and cold hair will easily let moisture enter the body from the scalp, which is not only bad for the blood circulation of the head, but also may lead to discomfort such as headache.
If you must wash your hair at night, be sure to blow dry your hair with a hair dryer before going to bed.
7. Turn off the lamp
When people are asleep, although their eyes are closed, they still feel bright. If they sleep with light, the light will disturb the natural balance in the human body, leading to the disharmony of body temperature, heartbeat and blood pressure, which makes people feel uneasy and difficult to fall asleep. Even if they fall asleep, they will wake up easily.
8. Get rid of alcoholism
Evening entertainment and great work pressure will make many people fall asleep drunk. Professor Xia, executive chairman of the World Association for the Promotion of Healthy Lifestyle, reminded that drinking before going to bed is not good for health, and even makes people suffocate after falling asleep.
In addition, sleeping drunk for a long time will increase the risk of heart disease and high blood pressure. If you are drunk at night, you'd better drink some honey water or eat some food containing carbohydrates, and then go to bed after sober up.
9. forget your troubles
I had a bad day today. The more I think about it before going to bed, the more angry I get. I can't sleep over and over again. Even if you fall asleep, bad emotions will affect the operation of qi and blood. If you are in a bad mood before going to bed, you might as well listen to melodious music, read comic sketches, forget your troubles and sleep.
10, remove dentures
There are many hidden dangers in sleeping with dentures: first, people's awareness of dentures is much lower when they sleep than when they are awake during the day. Once they swallow dentures by mistake in their sleep, the hooks of dentures are likely to puncture the esophagus, causing bleeding and even life-threatening; Second, if you don't take off your dentures for a long time, dental plaque and bacteria will accumulate in your mouth, which is likely to cause oral diseases and enter the respiratory system through your mouth and throat, causing bacterial pneumonia.
Therefore, before going to bed every day, you must take off your dentures and do three cleaning steps: soaking, brushing your teeth and washing.
2. What do women eat before going to bed?
1, dear
Put a little honey in your hot milk or herb tea. Some glucose can prevent your brain from producing vegetarian food, which is a recently discovered neurotransmitter related to staying awake.
A large amount of sugar has an exciting effect, but a small amount of glucose can stimulate the brain to secrete orexin (phenyldihydroquinazoline), which is a newly discovered neurotransmitter related to thinking response. So a few drops of honey in warm milk or vanilla tea can also help you relax before going to bed.
2. Hot milk
It has long been known that drinking a cup of warm milk before going to bed is helpful to sleep, because milk contains tryptophan, which can play a calming role like amino acids.
3. Chrysanthemum tea
Chrysanthemum tea is the first choice for preparing tea drinks before going to bed, mainly because it has a soft sleep effect and is the best natural prescription for calming the nerves.
4, oatmeal
Oat is a valuable bedtime snack, which is rich in N- acetyl -5- methoxytryptamine. Cook a small bowl of cereal and stir with a little honey. Try to chew hard, which is enough to fill your cavities. It has the effect of losing weight. At the same time, oatmeal can induce melatonin and a small bowl can promote sleep. If you chew oatmeal in large quantities, the effect will be better.
5. Whole wheat bread
When you feel hungry before going to bed, if the above can't satisfy you, then you can choose whole wheat bread, add a piece of toast, and mix it with tea and honey, which can help the human body release an insulin, which can make tryptophan reach the human brain and convert it into serotonin there.
6.bananas
Bananas are actually "sleeping pills" wrapped in the peel. Besides stabilizing serotonin and melatonin, it also contains magnesium which can relax muscles. In addition, eating bananas before going to bed will not lead to obesity, because bananas are rich in dietary fiber and can promote defecation.
7.potatoes
Everyone knows the secret that potatoes can lose weight, but do you know? It can also help sleep! It can remove acids that interfere with tryptophan, which can induce sleep. In order to achieve this effect, you only need to mash the baked potatoes and mix them with warm milk to eat. A small piece of baked potato won't damage your gastrointestinal tract. On the contrary, it can remove acidic compounds that prevent tryptophan from playing a hypnotic role. If you mix warm milk to make mashed potatoes, the effect will be better.
8.almonds
Almonds contain tryptophan and magnesium, which is a good medicine to relax muscles. Therefore, eating a small amount of nuts beneficial to heart health is another coup of hypnosis.
9. Flaxseed
As long as you sprinkle 2 tablespoons of this healthy flaxseed on oatmeal you drink before going to bed, it will have the expected effect. They are rich in omega-3 fatty acids.
Turkey, 10
Every Thanksgiving, people can have a good sleep, thanks to turkey, which is considered as the best source of tryptophan. But this is just a modern folklore. Tryptophan will start to work when your stomach is basically empty rather than full, and there are quite a lot of carbohydrates instead of protein. Put a thin turkey or two on some whole wheat bread late at night, and maybe you will start your sleep trip in the kitchen.