modern people are under great pressure. Many people have the problem of poor sleep. Can’t you sleep at first? It’s not easy to fall asleep. You have to wake up several times a night. If you can’t sleep well at night, maybe you did something you shouldn’t do before going to bed. Let’s take a look.
Do three things before going to bed to affect sleep
1. Eat too full
don’t be too late for dinner, and don’t eat too full. You can be 70% full. Seasoning should not be used too heavily. You should eat light food that is easy to digest, and pay attention to eating more vegetables and a certain proportion of coarse grains to keep your stool unobstructed. Don’t eat before going to bed to avoid aggravating the burden of gastrointestinal tract.
2. Smoking, drinking tea and coffee
do not smoke, drink strong tea or coffee and other irritant drinks at night, and do not drink too much drinks or juice. Tobacco, tea and coffee can stimulate the brain, making it difficult for the brain to enter a state of inhibition. Drinking and taking too much juice will increase the number of urination, which is not conducive to falling asleep again.
3. Over entertainment
men who are easy to be excited should not make exciting speeches before going to bed, read touching books and periodicals, or watch movies or plays that people can’t forget for a long time. Before going to bed, you should not watch intense film and television dramas and ball games. Don’t talk about nostalgia, sadness or frightening things.
3 A small thing helps you sleep until dawn
1. Take a walk before going to bed
don’t do nervous mental work before going to bed and avoid strenuous exercise or physical labor. Instead, take a walk outdoors to minimize subjective stimulation.
2. Brush your teeth
it is necessary to brush your teeth and wash your face before going to bed, but you should also develop the habit of washing your feet with warm water, which can promote the blood circulation of lower limbs and help you sleep quickly.
3 hot water soaking feet
scalding feet before going to bed is better than taking sleeping pills. Wash your feet with warm water for 15-20 minutes before going to bed to dilate the blood vessels of your feet, promote blood circulation and make people easy to sleep.
What to eat before going to bed can improve the quality of sleep
bananas
bananas are actually covered with peel & ldquo; Sleeping pills & rdquo;, In addition to being rich in serotonin and N-acetyl-5-methoxytryptamine, it is also rich in magnesium, which can relax muscles.
chrysanthemum tea
chrysanthemum tea has become the first choice for preparing tea drinks before going to bed, mainly because of its soft sleeping effect and the best natural prescription for concentrating and calming Qi.
warm milk
it has long been known that drinking a cup of warm milk before going to bed contributes to sleep, because milk contains a tryptophan, which can play a calming effect like amino acids. Calcium can help the brain make full use of this tryptophan. Put the mild milk in the bottle, it will bring you a warm feeling of returning to your childhood, and gently tell you & ldquo; Relax, everything is fine & rdquo;.
A large amount of sugar in honey
has excitatory effect, but a small amount of glucose can timely suggest that the brain secretes orexin (phenyldihydroquinazoline), a newly discovered neurotransmitter related to thinking response. So dropping a few drops of honey into warm milk or vanilla tea also helps to relax before going to bed.
oatmeal
oatmeal is a valuable bedtime product, which contains abundant N-acetyl-5-methoxytryptamine. Cook a small bowl of cereal and mix it with a little honey. Try chewing hard enough to fill your cavities.
potatoes
a small baked potato will not damage your gastrointestinal tract. On the contrary, it can remove the acid compounds that prevent tryptophan from playing a hypnotic role. If you mix warm milk to make mashed potatoes, the effect will be even better!