Zhang Weiting often feels abdominal distension, unable to defecate smoothly for several days, and always constipated. Usually, constipation always comes up with reasons such as irregular diet and insufficient exercise, but Ma Lizi Kobayashi, a Japanese sleep expert, points out that there is actually another factor that is easily overlooked-lack of sleep and insufficient relaxation before going to bed, which may be the biggest reason for constipation all year round! In order to make the gastrointestinal movement smooth, it is necessary to keep enough sleep. The so-called defecation is the natural defecation of the human body, and the waste in the body can be easily discharged without blowing off dust. To realize this process, it is necessary to produce large intestine peristalsis through gastrocolonic reflex. In order to make peristalsis go smoothly, the stomach and intestines must get enough rest at night and eat on an empty stomach in the morning. I'm still eating after nine o'clock in the evening, I don't have enough sleep, I can't get up in the morning and I have no appetite. Naturally, we can't expect the convenience brought by big peristalsis. Poor health, barely eating breakfast without appetite, may also cause indigestion. So sleep can be said to be the key to defecation. This is done to improve constipation 1. The common situation of modern people is that the autonomic nerve disorder leads to constipation when taking a hot bath, and constipation and diarrhea often appear alternately. Try to avoid using mobile phones before going to bed and concentrate on your work, so that the sympathetic nerve will continue to be in a dominant position, causing tension. Soaking in hot water of about 40 degrees for 20 minutes at night will help parasympathetic nerves to be in a dominant position and help them to enter a relaxed state. But pay attention to avoid excessive water temperature. If you soak in hot water, it will excite the sympathetic nerve, make your hands, feet and limbs cold, and affect your sleep quality. 2. When taking a relaxing bath in the rectum, you can press * * * with your fingertips along the position of the large intestine in the rectum, just like writing "の". At this time, it is most important to pay attention to relaxation and keep a slow movement and mood. (Editor's recommendation: I am not afraid that I can't find acupuncture points! Acupoint * * * for relieving flatulence makes the stomach lighter! Eat before 9 o'clock in the evening. Have dinner before nine o'clock. Because of the way modern people work, it may be easy to go home after working overtime. At this time, you can try to eat simple food such as a rice ball before 7 pm, and then eat some digestible food after work, and eat it in batches with the concept of a small number of meals. 4. Don't eat dietary fiber when you have flatulence. From health food advertisements and slimming information, you can often see the information that dietary fiber helps defecation. Dietary fiber does help to increase the amount of feces and help to excrete toxins from the body. However, Lee Tae Watanabe, an assistant professor at the Center for Comprehensive Diagnosis and Treatment of Diseases at Toho University, said constipation is not suitable. Eating dietary fiber is helpful for healthy people to promote the peristalsis of large intestine, but constipation people's own large intestine has been blocked by feces and gas, and gas is generated when dietary fiber is decomposed, which further worsens the peristalsis of large intestine. Therefore, dietary fiber has a preventive effect. Patients with flatulence eat digestible foods such as porridge and noodles when constipation is actual, and it is particularly useful to eat dietary fiber after constipation is improved. It can not only avoid the recurrence of constipation, but also point out that the intake of dietary fiber is helpful to improve the quality of sleep.