These Few Things Are Not to Do After 9PM to Protect Your Health

At the end of the day, after leaving the distractions of work, relaxing the tired body, and returning home, everyone wants to spend some personal time in the evening to be able to rest and relax. Take advantage of finishing some unfinished work during the day. But in fact, several habits are common in the evening that makes us feel more tired. Here are the things not to do after 9 pm to protect your health.

1. Surfing the Phone

Many people take advantage of the evening time to lie in bed playing games on the phone, watching the news or calling friends, which not only can’t relax but also leads to a more exhausted body.

A recent study published in the American journal Prevention showed that after 9 pm, just 20 minutes of using a smartphone, the level of fatigue will increase significantly, even affecting the ability to concentrate at work. on the next day.

A survey of over 2,000 people in the UK has found that 50% of people spend at least half an hour after lying in bed surfing the web, thereby prolonging sleep time, reducing exchange time. and conversation between husband and wife, the relationship between husband and wife is likely to be broken because of this.

Therefore, every day after 9 pm, it is best to turn off the phone or keep the phone away from the bedroom, to avoid the harmful effects of electromagnetic waves.

2. Watch Stimulating TV Shows

From 11 pm to 6 am the next morning is the golden time of sleep, to ensure a deep sleep, it is best to go to bed before 11 pm.

In traditional medicine, the mind goes to sleep first and then the eyes, which also means letting your mind calm down first, enter a sleep state, and then close your eyes and sleep. Only then can a deep sleep can be guaranteed.

Therefore, it is best to avoid getting too excited after 9 pm, do not watch TV shows, action movies with stressful or stimulating episodes, and do not do exciting activities that stimulate the cerebral cortex such as singing. karaoke, playing cards …, otherwise the brain’s excitement point cannot be stopped in time, it will lead to difficulty sleeping or constantly dreaming at night, waking up the next day will feel dreamy, not awake.

Before going to bed, you can listen to soft music or read a book to help you sleep. You can also take advantage of discount codes, coupons like ulta coupon code $10 off, sephora promo code 20 off on findcouponhere.net to buy eye masks to help you sleep better.

3. Take Calcium and Vitamin Supplements

There are many people who often take health-protecting nutrients such as calcium, vitamins, etc. at night before going to sleep, but these drugs will cause an unnecessary burden on the stomach, thereby disrupting rest.

Best taken after meals. In principle, unless your doctor tells you to take medicine in the evening, other drugs and supplements are best not taken after 9 pm. Moreover, when we sleep, the body’s metabolic functions are also in a sleep state, some organs also begin to rest, which is not conducive to the absorption of nutrients.

4. Drink a Lot of Water, Stimulants

It is best not to drink too much water before bed, especially for those who have trouble sleeping, otherwise going to the toilet in the middle of the night will disrupt sleep.

If you are thirsty, you can drink some. Many people have a habit of drinking milk in the evening, so to avoid waking up in the middle of the night, you can drink it a little earlier or just drink half a glass of milk.

Drinks containing caffeine will stimulate the nervous system and have a diuretic effect, which is a common cause of insomnia. So it’s best not to drink coffee after 9 pm.

Drinking alcohol before bed was once thought by many people to promote sleep, but research has proven that although it can make us fall asleep quickly, it makes sleep always stop in the sleep state. not deep, very difficult to sleep well.

5.  Strong Exercise

Moderate exercise is good for sleep, but try to finish your workout by 9 p.m. Do not exercise vigorously such as running, hitting the ball, dancing 1-2 hours before sleeping, otherwise it will cause the brain to fall into a state of excitement.

Before sleeping, you can do some gentle stretching movements to gradually calm your body, you can massage your abdomen, massage your back, press acupoints such as Dungquan point, Bai Hoi point, internal organ, etc. health, especially for the elderly.

Back massage is quite a good movement for sleep, first, rub the palms to warm up, then massage the back from left to right through a layer of clothing until it is warm to promote sleep. This has the effect of protecting health.

6. Eat at Night

Oriental medicine believes that “stomach discord, restless sleep”. A comfortable and comfortable stomach will ensure a good night’s sleep. Therefore, it is best not to eat 2 hours before going to bed to avoid leading to the increased acid secretion that causes a heavy burden on the stomach.

If you feel hungry before going to bed, you can snack on something frugal like a piece of bread. In addition, dinner should not be too full, eat just right, do not eat too hot and should be frugal, millet porridge is a pretty good choice.

In the evening, you should eat fewer foods that produce gas such as tofu, onions, beans, cabbage, etc., do not eat too many spicy foods such as chili, garlic to avoid causing stomach upset. affect sleep quality.

7. Thinking About Work too Much

Many people have the habit of reflecting on a past day, then start thinking about the next day’s plans, some even remind themselves:  “Tomorrow has an important meeting, today must have a good night’s sleep “, the result is contrary to expectations, eventually turning into trouble sleeping.

The brain also needs to be fully rested, so that it can be fully prepared for the next day’s work, an important factor is to separate from work the night before, this can also help them. We are psychologically away from work pressure, helping the brain to distinguish between work and restorative activities such as rest, etc.

When sleeping is best not to think at all, if you want to reflect on a past day, plan for tomorrow, you should write down these things before 9 pm, then go to bed.

Conclusion

Above are the things not to do after 9 pm to protect your health. Hope the article will help you have a good night’s sleep to start a new day with lots of energy.