How to arrange dinner without disturbing sleep? The arrangement of dinner diet is closely related to whether you can sleep peacefully. Huangdi Neijing said: "Disharmony in the stomach leads to anxiety". How to arrange dinner without affecting people's normal sleep? (1) Don't be too full: "Peng Zu's Theory of Health Preservation" says: "If you lie down full, you will be hurt by qi". "Bao Puzi Ji Ziyan" also said: "It hurts to lie down when you are full." There is also a folk saying: "Breakfast should be full, lunch should be better, and dinner should be less." These statements are more in line with the concept of health preservation. If you eat too much dinner, or eat some snacks before going to bed, you will go to bed before the food is digested, which will increase the burden on the gastrointestinal tract and easily lead to tossing and turning in bed, making it difficult to fall asleep, just as Neijing said, "stomach disharmony leads to anxiety." (2) Don't be hungry: Don't eat too much for dinner, but don't be hungry. If you are worried that it will affect your normal sleep after a meal, it is even more undesirable to simply save the meal. If you don't eat for dinner, you will be hungry and thirsty. Isn't it harder to sleep? People who are good at keeping in good health must do it, have less dinner, and must not eat or drink. (3) Use less fat and sweet flavor: Excessive intake of chicken, duck, fish and meat will often affect the digestion and absorption of food in the gastrointestinal tract. If you eat a lot of fat and sweets after meals, you can take appropriate activities after meals, such as walking and doing housework, which can promote the digestion and absorption of food. You can also postpone your bedtime a little, which may help you sleep more quietly. (4) Reasonable time arrangement: Whether the time for eating and sleeping is reasonable is closely related to whether you can sleep quietly and comfortably. "Tao Zhenren Health Song" said: "Night food is often before Shen You, so it is useless to leave a chest diaphragm at night." It is generally believed that dinner should be about 4 hours before going to bed. If you sleep at night 10, dinner can be arranged at 6 pm. Reasonable arrangement of diet and sleep time will avoid the anxiety of "restless sleep" caused by "stomach disharmony". As long as we can arrange dinner and sleep according to the above, it will be of great benefit to improve the quality of sleep. Can you lie down for a while after dinner? There is a folk proverb: "Walk a hundred steps after a meal and live to ninety-nine." It means that people can live longer by doing a little exercise after meals. But in recent years, some scholars have suggested that lying down for a while after meals will be beneficial to the digestion of food. The reason for this is that a lot of food is concentrated in the stomach after a meal, and a lot of digestive juice and blood are needed to digest the food in the stomach. At this time, if you can have a proper rest, the whole body's blood can flow into the digestive organs more fully, so that food can be fully digested. If you exercise or walk immediately after a meal, the blood needs to be transported to other parts of the body, and the blood supply to the digestive organs will be relatively reduced, resulting in the food in the stomach not being fully digested. The digestive juice in the stomach is produced by the conditioned reflex of eating. When the stomach is full, gastric juice can be secreted vigorously. If you exercise immediately after a meal, the peristalsis of the stomach will accelerate, so that the food that has not been fully digested will enter the small intestine prematurely, and the nutrition in the food will not be absorbed well. Therefore, it is better to lie down and rest after a meal. However, it must be pointed out that lying down after a meal is not sleeping after a meal. It is unhealthy to fall asleep immediately after lying down. There are other related items on this point. I won't repeat it here. Generally speaking, lying down after a meal is only suitable for middle-aged and elderly people and people with weak constitution, but not for young adults and children. The time to lie down is generally 15 ~ 30 minutes, neither too short nor too long. Can you "borrow wine to keep out the cold" on winter nights? Wine, as early as thousands of years ago, had an indissoluble bond with human beings. From the perspective of Chinese medicine, wine is beneficial, but it is also harmful. It has the advantages of dredging the twelve meridians, dredging blood vessels, strengthening bones and muscles, warming intestines, moistening skin, strengthening body resistance against cold, and repelling evil spirits. Its harm is to grieve the mind, consume blood and hurt the stomach, but most of it is caused by excessive drinking. In real life, many elderly people like to drink 1 ~ 2 low-alcohol liquor before going to bed in winter, thinking that this can "relax blood vessels, warm the heart and strengthen the body", which is actually a misunderstanding. Drinking can only make people feel warm temporarily, which is the role of alcohol. After drinking, blood vessels dilate, blood circulation accelerates, and breathing is also rapid, which makes the consumption of calories increase sharply. Because heat is lost through the skin and body heat is concentrated on the body surface, people will feel warm all over. But this is only a temporary phenomenon. After drinking wine, people will have chills and feel very tired. Therefore, the method of "borrowing wine to keep out the cold" is not advisable. In addition, it is more difficult for the elderly with cardiovascular and cerebrovascular diseases or liver, stomach and intestinal diseases to drink before going to bed. Because even a small amount of alcohol can cause cardiovascular and cerebrovascular diseases and cause accidents and stomach bleeding, and alcohol has an impact on everyone's lipid metabolism. Long-term effects will promote arteriosclerosis and increase the incidence of coronary heart disease. Alcohol is mainly oxidized and decomposed in the liver, which can directly damage liver cells, which is more unfavorable to patients with liver disease. Breathing alcohol out of the lungs will reduce the resistance of the respiratory system. In cold winter nights, lung infections are more likely to occur, stimulating bronchitis and asthma attacks. Old people with drinking hobbies want to drink and exercise. This requires the elderly to drink alcohol in moderation according to their physical condition. Old people with heart, brain, liver and stomach diseases should not drink alcohol. Health of the elderly, whose blood pressure and blood lipids are normal, should also drink a small amount of alcohol (half to 1), and don't drink inferior wine. Never use alcohol to keep out the cold before going to bed at night in winter. What are the benefits of drinking a cup of vinegar before going to bed? Vinegar, also known as bitter wine, is not only a common cooking material, but also a common Chinese medicine. It has a long history of application in the history of medicine. As early as the Han Dynasty, Zhang Zhongjing clearly used vinegar to treat diseases in Treatise on Febrile Diseases, and called vinegar "bitter wine". In recent years, people pay more and more attention to the health care function of vinegar. There is a saying in Japan that "less salt and more vinegar" is listed as