1, don't eat calcium tablets and vitamin supplements. Many people will eat health nutrients such as calcium tablets and multivitamins before going to bed, but these will also add unnecessary burdens to the stomach and lead to poor rest. It is recommended to take with three meals. Other medicines and health products should not be eaten after 9: 00 pm in principle, unless the doctor orders them to eat at night. Moreover, when people sleep, the metabolic function of the body is also in a state of sleep, and some organ functions also begin to "rest", which is not conducive to the absorption of nutrients.
2. Don't play mobile phone. Many people will lie in bed at night playing mobile games, watching the news, or chatting with friends on the phone. This will not only make people relax, but will lead to more fatigue. As long as people use their smartphones for 20 minutes after 9 pm, they will obviously improve their fatigue and even affect their attention at work the next day.
Don't watch exciting movies and TV programs. Sleep first, then sleep. In other words, let your heart calm down, go to sleep early, and then close your eyes to sleep, so as to ensure a good night's sleep. So it's best to avoid getting too excited after 9 pm. Don't watch TV dramas and gun battles with intense plots, and don't engage in activities that make the cerebral cortex more active, such as karaoke and playing mahjong. Otherwise, the excitement of the brain can't be turned off in time, which will lead to difficulty in falling asleep, or dreaming repeatedly at night, and will be groggy and listless after getting up the next day. You can listen to soothing music and read books before going to bed, which will help you sleep.
4, don't drink a lot of water before going to bed, it is best not to drink a lot of water, especially those who get up easily at night, otherwise getting up in the middle of the night will interfere with sleep. If you are thirsty, you can take a sip. Many people have the habit of drinking milk at night. In order to avoid getting up at night, they can drink earlier or only drink half a glass of milk. Caffeine-containing foods can stimulate the nervous system and have a certain diuretic effect, which is a common cause of insomnia, so it is best not to drink coffee after 9 pm. Drinking alcohol before going to bed was once considered by many people to promote sleep, but some studies have proved that although it can make people fall asleep quickly, it makes sleep stay in the shallow sleep period and it is difficult to enter the deep sleep period.
Don't think too much about your work. Many people are used to thinking about their day's life before going to bed, and then start thinking about their work plans for the next day. Some people even remind themselves repeatedly that "there is an important meeting to be held tomorrow, so we must sleep well today", but the result often backfires and it is difficult to sleep at last. People's brain cognition also needs adequate rest, so as to be fully prepared for the next day's work. One of the most important factors is to leave work completely the night before, which can also help people stay away from work stress psychologically and help the brain distinguish work from sleep and other physical recovery activities. It's best not to think about anything when you sleep. If you want to review today and plan tomorrow, you'd better record these things before 9 o'clock and then go to bed.
6. Don't do strenuous exercise. Moderate exercise helps you sleep, but try to finish the exercise before 9 pm. Don't do strenuous exercise such as running, playing ball and dancing for 0/~ 2 hours before going to bed, or your brain will be in a state of excitement. Although you feel easy to fall asleep, it will affect the quality of sleep.
You can do some gentle stretching exercises before going to bed to calm your body and mind slowly. You can also rub your stomach and waist, and press Yongquan, Baihui and Neiguan points for health care, especially suitable for middle-aged and elderly people. Rubbing the waist is good exercise. First, put the palms facing each other until it is hot, and then rub the waist up and down from the left and right sides through a cotton sweater until it is hot, which can promote sleep and have a health care effect.
7, do not eat late at night, the stomach is comfortable and smooth, in order to ensure a good sleep. Therefore, it is best not to eat again two hours before going to bed, so as to avoid increasing gastric acid secretion and bringing more burden to the stomach. If you feel particularly hungry before going to bed, you can eat a light diet, such as eating a whole wheat bread. In addition, don't eat too much dinner, just 70% to 80% full, not too hot. It should be light, and millet 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, so as not to cause gastrointestinal discomfort and affect the quality of sleep.