Chinese medicine thinks? If the stomach is not harmonious, it is difficult to sleep. . A comfortable and smooth stomach can 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.

2. Don't drink a lot of water

It is best not to drink a lot of water before going to bed, especially those who get up easily at night, otherwise getting up in the middle of the night to go to the toilet 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.

3. Don't eat calcium tablets and vitamin supplements.

Many people will eat calcium tablets, multivitamins and other health nutrients before going to bed, but these will also add unnecessary burden 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? Rest? It is not conducive to the absorption of nutrients.

4. Don't play with your mobile phone

Many people will spend their evenings in bed playing mobile games, watching news or talking on the phone with friends, which will not only make people relax, but will lead to more fatigue. A recent study published by the American magazine Prevention shows that people who use their smartphones for 20 minutes after 9 pm will obviously improve their fatigue and even affect their attention at work the next day. A survey of 2,000 people in Britain found that 50% people spend at least one and a half hours surfing the Internet after going to bed every night, thus delaying sexual life and sleeping time, reducing the communication between husband and wife, and the relationship between husband and wife may be destroyed. So it's best to turn off your cell phone or stay away from the bedroom after 9: 00 every night.

5. Don't watch exciting movies and TV programs.

165438+ 0 pm to 6 am is the golden sleep time. In order to ensure high-quality sleep, it is best to go to bed before 1 1. Chinese medicine believes that sleep first, then sleep, that is to say, let your heart calm down first, go to sleep early, and then close your eyes to sleep, so as to ensure a good night's sleep. Therefore, it's best to avoid getting too excited after 9: 00 p.m., 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 difficulties in falling asleep, or repeated dreams at night, and you will feel 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.

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. 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? There will be an important meeting tomorrow. Do you have to sleep well today? The result is often counterproductive, and it is difficult to sleep in the end. 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.

You can do this at night.

1. Scientific diet

As the saying goes, eating enough often prolongs life? Dinner should be seven or eight minutes full. Because at night, people's heartbeat and blood circulation will be slower than during the day, and the movement of the stomach will be slower. If you eat a lot of high-fat and high-calorie foods, it is easy to increase blood lipids and slow blood circulation, which may not only lead to indigestion and obesity, but also increase the risk of cardiovascular and cerebrovascular accidents. Children may accumulate food because of indigestion.

The combination of meat and vegetables in dinner depends on the physical condition of the family. Generally, the dinner of the elderly should be vegetarian; Children can be vegetarian, slightly vegetarian; Some young people have to study and work at night, and they can also increase meat dishes appropriately. The general principle is to avoid big fish and big meat and spicy food for dinner; You can eat more miscellaneous grains, cereals and fresh vegetables.

Office workers are advised to go home and have dinner with their families. Taking this opportunity to share the fruits of work and study with family members can make people feel happy. Cooking at home is usually more nutritious, and the oil and salt are not too high, which is more conducive to health.

Finish eating before 2.8 o'clock.

Dinner should be arranged before 8 o'clock, that is, 3-4 hours before going to bed. If you eat dinner too late, the food you eat at night will stay in your stomach, promote the secretion of gastric juice, stimulate the gastric mucosa, lead to weakened resistance and gastric ulcer; If you go to bed just after eating, it will increase the burden on your stomach, which will easily lead to an increase in the risk of gastric cancer after a long time.

Young people should try to get rid of the habit of eating midnight snack. Nightingale is very harmful to the stomach, because the life span of gastric mucosal epithelial cells is very short, and they will regenerate every 2-3 days. This regeneration process is usually carried out during gastrointestinal rest at night. If you often eat at night, the gastric mucosa cannot be repaired in time. The elderly should prevent the increase of blood lipids caused by eating too late. In addition, the peak of calcium excretion in human body is 4-5 hours after meals. Eating dinner too late not only affects sleep, accumulates calories, but also easily causes urinary calculi.

In winter, it gets dark early and it gets bright late. People should also adjust their work and rest according to this natural law, go to bed earlier at night and get up later in the morning. Dinner time in winter should be as early as possible, and generally 6 or 7 o'clock in the evening is more suitable.

Soak your feet with warm water before going to bed

The foot is the farthest part from the heart. Soaking feet with 40℃-50℃ water bubbles before going to bed every night and massaging soles and toes can promote blood circulation, accelerate blood circulation, relax tendons and activate collaterals. Our country has people since ancient times? Soak your feet in spring and the sun rises and takes off; Soaking feet in summer can clear away heat and damp; Soak your feet in autumn, moisten your lungs and intestines; Soak your feet in winter and keep your abdomen warm? Statement. No matter what season, whether children, young people or the elderly, soaking feet before going to bed is a good way to keep fit.

Adding some traditional Chinese medicines to water can also have better health care effect. For example, chrysanthemums can help sleep, and dried ginger can warm the stomach. Soaking feet in winter, you can add some vinegar to the water, which can not only relieve fatigue, but also help you sleep and get rid of rheumatism. However, vinegar has the function of promoting blood circulation and removing blood stasis, so pregnant women and menstrual women should not eat it. It is advisable to soak your feet for 15-30 minutes. If it takes too long, it will easily increase the burden on your heart. In addition, it is not suitable to soak feet within half an hour after meals, and people with lower limb ischemia symptoms, patients with severe cardiovascular and cerebrovascular diseases or diabetes, and patients with foot injuries should use it with caution.

It is also important to wash your face with warm water before going to bed at night. There is radiation everywhere in life. Washing your face before going to bed can clean these radiation particles and dust, make your skin clean and make your sleep more comfortable and relaxed.

4 4. 10/go to bed at 0: 30.

Go to sleep at night 10: 30, and it is best to enter a deep sleep state at112. It is believed that deep sleep plays an important role in promoting children's physical growth and development, eliminating fatigue and restoring physical strength. Normal adults usually fall asleep for 60 minutes before entering the first deep sleep. Therefore, adults without sleep disorders should start preparing for sleep before 10: 30 in the evening, such as washing, relaxing and going to bed, and ensure that they fall asleep before 1 1 to ensure a good sleep quality. From the perspective of traditional Chinese medicine, 1 1 pm is the time to detoxify gallbladder channels. A deep sleep at this time can make the gallbladder meridian well maintained, and the mental state will be better the next day. Some old people can't sleep after lying in bed for half an hour. At this time, they should leave the bedroom, find a comfortable place to sit quietly for a while, and then go back to sleep when they are sleepy.

You can appropriately extend your sleep time in winter, but don't sleep too much. The average sleep time of children is 10- 12 hours, 9- 10 hours for teenagers, 7-8 hours for adults and 5-7 hours for the elderly.

Don't forget to hydrate your skin.

Generally speaking, the skin is maintained at night from 10: 00 to 1 1: 00. In this way, although the skin can't sleep normally in the next stage, it can also replenish nutrition and moisture normally.

6. Keep indoor humidity

When working late at night, we should pay attention to keep the indoor air unobstructed and have a certain humidity, and do a good job in skin care, such as using an emulsion containing sufficient moisture and nutrients, which is easily absorbed by the skin.