Humans spend 1/3 of their life sleeping so that the body parts, especially the brain, can rest. In particular, night sleep always takes up the most time, so what you do before going to bed at night has a significant impact on health. If you do activities that help you sleep better, your overall health will be improved, your resistance will be improved, and your lifespan will be extended.
According to research, long-lived women often have some good bedtime habits, if you follow them, you can achieve the same results.
Take a gentle walk before going to bed
Walking is an activity that allows every part of the body to be active while also helping to improve the quality of sleep. Illustration.
Walking is one of the best ways to maintain health. The exercise volume of walking is not large, it can both relax the mind to eliminate physical fatigue and strengthen immunity. Walking is an activity that allows every part of the body to be active, suitable for both the elderly and the young, and also improves sleep quality.
Don’t eat too much dinner
We should not eat too much in the evening, because normally the digestive system only secretes a certain amount of digestive juice every day. If you eat too much, it will cause the stomach to swell, the secretion of digestive juices is not enough, the food is not fully digested.
The undigested food left in the colon will ferment, producing toxins. This is also one of the causes of digestive problems. This will make it difficult for you to sleep, and poor digestion, in the long run increase the likelihood of cancer. Therefore, if you want to live longer, you should eat only 7 full meals for dinner and absolutely do not eat right before going to bed.
The ideal time to eat dinner is about 3 hours away from bedtime. If you go to bed at 10-11 o’clock, then you should eat between 6-8 pm. The time to finish a dinner should only be about 20-30 minutes.
Take a warm bath
Body temperature is an important factor in sleep regulation. The habit of taking a warm bath in the evening is very good. It helps to stimulate the nerves and blood circulation system, warms the body, helps us relax more… However, people should take a bath after eating about 2 hours or 1 hour before eating. Do not bathe when too full or too hungry because it is easy to get diseases of the intestines and stomach. Note, from 23h is a special time not to bathe, especially in winter.
Declaim food
Foot bath before going to bed is a very effective health care method. There are more than 60 acupuncture points on the feet that are closely related to the internal organs of the body. The habit of soaking your feet in water with moderate temperature, massaging the toes and soles of the feet not only helps promote the circulation of qi and blood, but also activates the meridians, helps balance yin and yang, and calms the mind. , the body relaxes and sleeps easier. Since then, overall health is also clearly improved, life expectancy is therefore longer.
Drink half a glass of warm water before going to bed
When you go to sleep, the body goes into a repair mode and needs a lot of water to carry out the metabolism. That’s why many people feel dry mouth after waking up. Therefore, drinking a glass of water before going to bed is extremely necessary, especially for people with thick blood and cardiovascular and cerebrovascular diseases.
For ordinary people this is also very important. It helps to replenish water, helps to avoid losing too much water during sleep, thereby helping the organs in the body work more smoothly and healthily. You do not need to drink too much, about 100ml is enough, it is best to drink warm water for easy absorption by the body.
Go to bed on time
If you want to prolong your life, create and stick to a regular sleep schedule. Set a bedtime reminder each night to practice going to bed on time. If you find it difficult to fall asleep, try incorporating a relaxing routine like meditation or yoga to help your body fall asleep more easily.
Get enough sleep
Sleeping time of about 8-10 hours per night is the optimal number for the recovery of our brain and body. Trying to get enough sleep will help increase longevity, better brain function, stronger immunity and increase energy levels.
at Blogtuan.info – Source: Eva.vn – Read the original article here
