What to do before going to bed to help you sleep

Many people always find themselves unable to sleep when it is late at night and everyone is asleep. Even if there is no noisy sound, they still feel that they have no sleepiness at all in such a quiet environment. This is because they often stay up late and sleep too much during the day, which causes the human biological clock to be disrupted, thus causing the insomnia. What to do before going to bed to help sleep is a problem that many people have begun to pay attention to.

What to do before bed to help you sleep

When it is late at night and everyone is asleep, are you still unable to fall asleep or have trouble falling asleep? If so, do something before going to bed, such as the following things, which can help you have a healthy sleep.

1. Walking: Taking a calm walk for 10-20 minutes will allow blood to circulate to the body surface, and the skin will receive "lively" care after you fall asleep.

2. Wash (rub) your feet: Folk proverbs say: "Soaking your feet before bed is better than taking sleeping pills", "Washing your feet before bed is better than taking tonics", "To grow a tree, take care of its roots; to grow a person, take care of his feet", etc. Foreign medical scientists call feet "the second heart of the human body" and "the pump of the heart" and highly praise the health-care function of feet. Traditional Chinese medicine believes that the more than 60 acupoints on the feet are closely related to the internal organs. If you can develop the habit of washing your feet with warm water (40-50℃) and massaging the soles and toes before going to bed every day, it can promote the circulation of Qi and blood, relax your muscles and tendons, and restore the balance of Yin and Yang. For the elderly, it has the effect of curing diseases and keeping fit.

3. Brush your teeth, wash your face and wipe your body: Brushing your teeth before going to bed is more important than in the morning. It can not only remove oral deposits, but also protect your teeth and help you fall asleep peacefully. After watching TV, wash your face and wipe your body to keep your skin clean and make your sleep comfortable and relaxing.

4. Drink a glass of milk with honey: There is a saying among the ancient people: "Salt soup in the morning and honey in the evening." It means drink salt water in the morning and honey water in the evening. According to research by foreign medical experts, milk contains l-tryptophan, which promotes sleep. Drinking a glass of milk with honey one hour before bedtime can help you sleep. Honey helps keep blood sugar balanced throughout the night, thus avoiding early awakening, which is especially beneficial for the elderly who often suffer from insomnia.

5. Combing your hair: Ancient doctors discovered that there are many acupuncture points on the head. Combing your hair can massage and stimulate the acupuncture points on the head. It can calm the liver, extinguish wind, open up the orifices and protect the spirit, relieve pain and improve eyesight, etc. Combing your scalp with your fingers until it turns red and hot in the morning and evening can unclog blood flow in the head, improve brain thinking and memory, promote nutrition of hair roots, reduce hair loss, eliminate brain fatigue, and help you fall asleep earlier.

6. Open windows for ventilation: Keep the air in the dormitory fresh. When it is windy or cold, open the windows for a while and then close them before going to bed, which will help you sleep well. But be careful not to cover your head with a blanket when you sleep.

1. Warm milk

It is well known that drinking a glass of warm milk before bed can help you sleep, because milk contains tryptophan, which can have a calming effect like an amino acid.

2. Banana

Bananas are actually "sleeping pills" wrapped in peel. In addition to stabilizing serotonin and melatonin, they also contain magnesium, which can relax muscles. In addition, eating bananas before going to bed will not cause weight gain because they are low in calories and rich in dietary fiber, which can promote metabolism.

3. Oatmeal

Oatmeal is a valuable bedtime food, rich in N-acetyl-5-methoxytryptamine. Cook a small bowl of cereal and add a little honey to mix it. It is perfect for weight loss!

At the same time, oatmeal can induce the production of melatonin. A small bowl can promote sleep. If you chew oatmeal in large quantities, the effect will be better.