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Get out of these habits at 9 : 00 p.m .

Every night , when we throw away our work and get back home , we are eager to make full use of this personal time to do a lot of things . But in fact , some of the seemingly ordinary habits may make us more tired . To remind you that to ens...

Get out of these habits at 9 : 00 p.m .

Mar 31, 2018 by Kidney Disease Expert

Every night , when we throw away our work and get back home , we are eager to make full use of this personal time to do a lot of things . But in fact , some of the seemingly ordinary habits may make us more tired . To remind you that to ensure that the next day is full , it ' s better not to be done after 9 o ' clock .

1 . Don ' t eat at the night

Do not eat more food for two hours before going to bed , so as to avoid the increase of gastric acid secretion and bring more burden to the intestines and stomach . If you feel particularly hungry before you go to bed , you can eat a little bit of bland diet , such as eating a piece of wholemeal bread . Also , don ' t eat foods such as potatoes , onions , beans , Chinese cabbage , etc . , so that you don ' t eat spicy foods such as potatoes , onions , beans , cabbage , etc . , so that you don ' t eat spicy foods such as chili and garlic , so that you don ' t have stomach discomfort and affect sleep quality .

2 . Large amounts of water

It ' s best not to drink a lot of water before you go to bed , especially those who are easy to start the night . If you ' re thirsty , you can drink a small amount of milk . If you ' re thirsty , you can drink a little more . Many people have a habit of drinking milk at night . It ' s a common cause of insomnia , so you ' d better not drink coffee at 9 : 00 p.m . But there ' s a study that although it allows people to sleep quickly , it ' s hard to go to deep sleep .

3 . Don ' t eat calcium tablets , vitamin supplements

Many people will eat calcium tablets , compound vitamins and other health - care nutrients before going to bed , but these will also add unnecessary burdens to the intestines and stomach , leading to a bad rest . In principle , unless the doctor orders the medication to be taken at night , other drugs and health products are preferably not taken after 9 : 00 p.m . and , when a person is asleep , the body ' s metabolic functions are also in the sleep state , and some organ functions also begin " rest " and are detrimental to the absorption of nutrients .

4 . Don ' t play mobile phones

Many people use the night ' s time to lie on the bed to play mobile phone games , watch news , or cook a phone porridge with friends , which is not just a relaxing , but even more tired .

5 . Don ' t look at the stimulus ' s movie and television program

At 11 : 00 am to 6 : 00 am the golden sleep time . To ensure quality sleep , it is better to go to bed at 11 o ' clock . After 9 o ' clock in the evening , it ' s best to avoid being too excited . Don ' t go on karaoke , mahjong or the like to make the cerebral cortex more active . Otherwise , the brain ' s excitement can ' t turn off in time . If you wake up at night , you ' ll feel sleepy and have no spirit . You can listen to the soothing music before you get up the next day . You can read the book and help sleep .

6 . Don ' t do strenuous exercise

A moderate exercise can help sleep , but try to exercise before 9 o ' clock in the evening . Do not run , play , dance , etc . for 1 - 2 hours before going to bed . Otherwise , the brain is excited . While it feels easy to sleep , it will affect the quality of sleep .

7 . Don ' t think so much work .

Less people are used to thinking about a day of life before going to bed , and then start thinking about the next day ' s work plan . Even some people will repeatedly remind themselves that " tomorrow ' s important meeting is going to go , but it ' s time to go to sleep . " One of the most important elements is to get away from work and help the brain to differentiate between work and sleep . If you want to review today , it ' s better to record these things off tomorrow , and then go to bed .

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