First, health care habits before going to bed
1, brush your teeth and wash your face
Brushing your teeth before going to bed is more important than brushing your teeth in the morning. It can not only remove oral deposits, but also help protect your teeth and sleep peacefully. Remember to wash your face after watching TV and computer. Because both TV and computer have radiation, it will stay on the surface of our skin after watching it for a long time. Washing your face before going to bed can clean these radiation particles and some dust, protect your skin and make your sleep comfortable and relaxed.
2, five fingers comb the hair
Ancient doctors proved that there were many acupoints on the head. By combing, it can play the role of massage stimulation, calming the liver and calming the wind, inducing resuscitation and relieving pain, and improving eyesight. Combing the scalp with fingers in the morning and evening until it is red and hot can dredge the blood flow in the head, improve the thinking and memory ability of the brain, promote hair root nutrition, protect hair, reduce hair loss, eliminate brain fatigue and fall asleep early.
3. Take a quiet walk 10-20 minutes.
Walking leisurely 10-20 minutes will make blood circulate to the body surface, and the skin will "live" after sleeping. After lying down, you don't read books and newspapers, and you don't think about problems, which reduces brain activity and makes you fall asleep faster.
4. drink a cup of milk with honey
According to the research of foreign medical experts, milk contains l- tryptophan which can promote sleep. Drinking a cup of milk with honey before going to bed 1 hour can help you sleep. Honey helps to keep blood sugar balanced all night, thus avoiding waking up early.
5, bedtime activities can help sleep.
Before going to bed, you can do some simple exercises in bed to relax your body and be good for your physical and mental health.
First, lie on the bed, lift your legs and massage from top to bottom. Don't put your legs up, or lie on the wall in an L shape. This action can help to slim down the calf fat. Then lie flat with your legs suspended in the air at 90 degrees, 45 degrees and 30 degrees respectively, and stay at each angle for about 30 seconds-1minute, or the limit you can insist on. This action can shape the muscles of the thigh. You can also lie prone on the bed, with your legs clamped on your chest, your chest attached to the root of your thigh, your hands stretched out beside your ears, and your elbows above your palms attached to the bed. This action can help to eliminate stool.
6. Open the window for ventilation
Keep the air in the bedroom fresh. When it is windy or cold, you can open it for a while and close it before going to bed to help you sleep soundly. But be careful not to sleep with your head covered.
Step 7 soak your feet in hot water
Traditional Chinese medicine believes that more than 60 acupoints on the feet are closely related to internal organs. The foot is the farthest part from the human heart, so it is not easy to get oxygen and blood. In addition, it is winter, and it is easier to be stimulated by cold to blood vessels, which leads to vasoconstriction and difficulty in blood supply. However, the foot is another concentrated area of human acupuncture points. If the blood supply is insufficient, it will affect the normal operation of many parts such as liver and kidney.
Second, taboos before going to bed
1, avoid eating before going to bed
When people go to sleep, the rhythm of some physical activities slows down and they enter a state of rest. If you eat before going to bed, your stomach will be busy again, which will increase their burden, and other parts of your body will not get a good rest, which will not only affect your sleep, but also damage your health.
2. Avoid talking before going to bed
Because talking too much will make the brain excited and active, making it difficult to fall asleep.
3. Avoid excessive brain use before going to bed.
If you have the habit of working and studying at night, finish the more nerve-racking things ahead of time and do some relaxing things to relax your brain before going to bed, so it is easy to fall asleep. Otherwise, the brain is in a state of excitement, and it is difficult to fall asleep even when lying in bed. After a long time, it is easy to lose sleep.
4. Avoid emotional excitement before going to bed.
People's emotions can easily cause the excitement or disorder of the nerve center, making it difficult for people to fall asleep and even causing insomnia. Therefore, before going to bed, you should try to avoid being overjoyed or worried about anger, so as to stabilize your mood.
5. Avoid drinking strong tea and coffee before going to bed.
Strong tea and coffee are stimulating drinks, which contain exciting substances such as caffeine. Drinking them before going to bed can easily lead to difficulty in falling asleep.
Step 6 avoid sleeping with your head covered
Old people are generally afraid of cold, so some old people like to sleep with their heads covered. In this way, because of inhaling a lot of carbon dioxide exhaled by oneself and lacking the necessary oxygen supplement, it is extremely harmful to the body.
7. Avoid sleeping on your back
The best sleeping position is to lie on the right side, so that the whole body bones and muscles are in a state of natural relaxation, and it is easy to fall asleep and eliminate fatigue. Lying on your back makes the bones and muscles of the whole body still tense, which is not conducive to eliminating fatigue, and it is also easy to cause nightmares caused by putting your hands on your chest, which affects the quality of sleep.
8. Avoid sleeping under the light.
When people are asleep, although their eyes are closed, they still feel bright. Sleeping in front of the light is easy to make people uneasy, it is difficult to fall asleep, and even if they fall asleep, they are easy to wake up.
9. Avoid blowing and sleeping.
Keep the room ventilated, but don't let the wind blow directly on you. Because after people fall asleep, the body's adaptability to the external environment is reduced. If he sleeps directly by blowing air for a long time, cold air will invade his body and cause diseases such as colds.
10, let the phone and computer have a rest!
Sleeping with your mobile phone is not a good habit. As mentioned in Seven Habits of Good Sleep, staring at the screen at night will reduce melatonin secretion and directly affect the quality of sleep. So before going to bed, charge your mobile phone, turn off the computer and all appliances, stop sending and receiving emails, and stop sliding Facebook! _ You can dim the lights, put on some light music and start preparing for bed.
So before going to bed, brush your teeth and wash your face, comb your hair with five fingers, take a quiet walk 10-20 minutes, drink a cup of milk with honey, exercise before going to bed can help you sleep, open the window for ventilation, and soak your feet with hot water can help you sleep. If you want to stay healthy, act quickly.