The ancients talked about food rather than sleep, which is not only etiquette, but also a way of keeping in good health. Of course, this statement is meaningless under the impact of wine table culture and mobile phones. The modern version of "eat without talking, sleep without talking" should include these seven things.

Methods/steps

1, take calcium tablets, vitamin tablets and other health nutrients before going to bed.

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 to "rest", which is not conducive to the absorption of nutrients.

2. Don't play mobile phone in bed.

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.

Don't watch exciting programs before going to bed.

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.

It's best to avoid getting too excited after 9 pm. Don't watch intense TV dramas and gun battles, 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 make it difficult to fall asleep, or dream repeatedly 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.

Don't drink too much water before going to bed.

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.

5, put down the work, don't think too much, empty your mind.

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 will be an important meeting tomorrow, so you 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 before going to bed (that doesn't count)

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. Eat after sleep. You deserve to be fat.

Chinese medicine believes that "the stomach is not harmonious, so 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.