Quality sleep can allow us to have a good mental state to face the next day's work and study, and can also allow the brain and the whole body to get full rest.
At least one-third of a person's life is spent in sleep, which shows how important sleep is.
As the most basic physiological needs of people, sleep is even linked to life expectancy, a normal person, if you do not sleep for 2 to 3 consecutive days, the risk of sudden death will be greatly increased.
On the contrary, if you sleep well every day and the cells have sufficient time to repair, the body will become healthier and healthier, and people will become long-lived.
01
Before going to bed, don't do four "short-lived things"
If you want to sleep well, the four "short-lived things" before going to bed must be avoided in order to go one step further from longevity.
1 Strenuous exercise
Because of the eight-hour workday, many office workers and friends can only put the exercise time in the evening. Friends who exercise at night not only have weight loss and fitness needs, but also hope that through physical exertion, they will feel tired and fall asleep faster.
But after strenuous exercise at night, many people said that although the body is tired, it is impossible to sleep, what is going on?
This is because during strenuous exercise, nerve cells are in an extremely excited state, and when the exercise is over, the excited state of the cells does not end immediately, so it will be difficult for people to fall asleep.
It is recommended that you exercise at night, at least three hours before going to bed, pay attention to the intensity of exercise is not too intense, and light aerobic exercise can be.
2 Abnormal mood
Abnormal emotions are also a common cause of insomnia, I believe that many friends have been unable to sleep due to anxiety, anger, sadness, excitement and other emotional fluctuations.
When abnormal emotions appear, lying in bed, I always feel that I can't control my thoughts, and the more I think about it, the less sleepy I am, and I will lose sleep.
So if you want to get a good night's sleep, you must learn to manage your emotions, you can try to use a light fragrance, listen to white noise or sleep guidance audio, let your emotions relax, and then fall asleep.
3 Wear a corset to sleep
According to studies, women who wear corsets for more than 12 hours a day have a 2.1-fold higher risk of breast cancer than women who wear corsets for a short period of time.
Therefore, sleeping in a corset is also a threat to health, and the corset will cause the breasts to be compressed for a long time, the lymphatic reflux is easily blocked, and the probability of nodules will increase.
So don't believe that sleeping in a corset at night can beautify your chest, or honestly take off your sleep and sleep more comfortably.
4 Turn off the lights to play the phone
Why do people naturally get sleepy at night? This is because the human body also has a biological clock, and when it is time to sleep, the pineal gland in the brain will automatically secrete melatonin, making people sleepy.
However, if you turn off the lights at night to play with the mobile phone, the light emitted by the mobile phone will inhibit the secretion of melatonin, and people will be more and more likely to play more and more sleepless.
In addition, the picture information in the mobile phone is also easy to cause brain excitement, making people unable to sleep.
Therefore, it is recommended that everyone go to bed at 11 o'clock at the latest, and do not play with the mobile phone before going to bed.
02
Before going to bed, two "longevity" behaviors
In addition to these bad bedtime habits, we need to correct them in time, and at the same time, we can also do some actions that are conducive to sleep to help us sleep well and live longer.
1 Comb your hair before bedtime
In the view of Chinese medicine, the human head is the place where the body's hundred pulses and the sun converge, and before going to bed at night, we can comb the scalp with a comb, which has a good effect of stimulating the acupuncture points of the head.
It can calm people's minds, make people feel relaxed, and let people have a peaceful night's sleep.
2 Soak your feet before bedtime
Soaking feet before going to bed can make people relax, and under the stimulation of hot water, blood circulation will accelerate and have the effect of passing through the meridians.
However, it should be noted that the soaking time should not be too close to the sleeping time, the water temperature is most appropriate at about 45 degrees, and the soaking time is best not to exceed 15 minutes.
03
If you want to live a long and healthy life, keep in mind the three "one point" rules
1 A little more nutrients
The daily diet of the middle-aged and elderly groups of Chinese people, there is a general situation of unbalanced nutrition, the body's nutritional needs are in a state of short supply for a long time, and over time, there will be sub-healthy troubles and easy to get sick.
Therefore, if middle-aged and elderly friends want to live a long life, dietary nutrition must not be less, to eat more high-quality protein such as fish and shrimp, to replace polished rice with coarse grains, but also to eat more fruits and vegetables, it is best to consume more than 12 kinds of food every day.
2Amish a little better
Longevity of life, can not be separated from the optimistic mentality, people often say "smile, ten years less, sad, white head" can see how important the optimistic mentality is to life expectancy.
Face life with a positive attitude, you will not be depressed, easy to get sick, eat well, sleep well, and live a long and natural life with open mind and body.
3 Exercise a little more diligently
Exercise can help control weight, and staying away from obesity is also free from many obesity-related diseases, such as cardiovascular disease, diabetes, etc.
In addition, exercise can also prevent osteoporosis to a certain extent and reduce the risk of falling.
People who exercise regularly have better immunity and look more energetic, and more exercise will definitely help with longevity.
I hope that everyone can get rid of bad sleep habits and adhere to the law of longevity and become healthier together.
For more health information, please pay attention to Suqin Health Manager.
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