One -third of human life is for sleeping.Health experts always emphasize good sleep, good sleep hygiene is beneficial for health.Lack of sleep easily makes the immune system decrease, making people depressed when waking up the next morning.Sleeping bad sleep also disrupt hormonal disorders, some vascular hormones in the body will secrete more.Under the effects of vasoconstriction hormones, blood pressure and heart rate increases over time, increasing the risk of high blood pressure, coronary heart disease, brain disease.From there, your life expectancy will be shortened.
After the age of 50, most people will gradually develop different diseases in the body.This stage is also known as "dangerous age".If you do not pay attention to health, especially sleep, you may be exhausted at any time and it is difficult to recover.Therefore, to be able to live well and live long when you are over 50 years old, people should avoid the 4 things below before going to bed to improve and maintain valuable rest time.
Eat too full
We should not eat too much in the evening, because normally human digestive system every day only produces a certain amount of digestive fluid.If you eat too full will cause the stomach to bulge, the secretion of digestive discharge is not enough, the food that is not digested is excreted.
The non -digestible foods left in the colon will ferment, producing toxins.This is also one of the causes of digestion.This will make it difficult for you to sleep and poor digestion, in the long run to increase the likelihood of cancer.So if you want to live longer, dinner should only eat up to 7 parts, absolutely do not eat immediately before going to bed.
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In addition, nutrition experts also recommend keeping a distance of 3 hours from dinner and bedtime.That gives the body time to digest food, move food from the stomach and into the small intestine, while reducing the risk of heartburn or acid reflux, these are the causes that can be interrupted.Your sleep.Eating too full time to go to bed to signal the body needs to be alert to complete the digestive work, instead of falling asleep.
Use phones and tablets
Using phones and tablets before going to bed can affect the quality of your sleep.Because blue light from the screen can reduce the production of melatonin - an important hormone to help adjust sleep.In addition, using electronic devices can also make you easily agitated and difficult to relax, causing stress and affecting sleep.When your body lacks sleep for a long time is the cause of life expectancy.
Specifically, in 2021 research published in the Jama Online Medical Journal revealed the relationship between sleeping duration in adults in Japan, China, Singapore and South Korea.Scientists show that both persistent sleep shortage and too much sleep, causing the mortality rate to increase.
High intensity exercise
Exercise is good for health, contributing to help you sleep better.However, if you exercise vigorously or exercise within 3 hours before going to bed, it will increase your body temperature, making it difficult for yourself to sleep.
In addition, exercising too much when going to bed also makes the nerves excited, also easy to reduce the quality of sleep.Meanwhile, the exercises are light, suitable before going to bed for about 1 hour, bringing very good health effect.
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The walking option is an optimal health maintenance method.The movement volume of walking is not large, can both relax the mind to eliminate physical fatigue and enhance the body's immunity.Walking is an activity that allows all body parts to be mobilized, suitable for both the elderly and young people, and at the same time improve the quality of sleep.
Smoke
People with short life often smoke before going to bed.Many scientific studies have shown that the amount of nicotine put into the body makes the total sleep time decrease, an average shortened 5-8 minutes/day.Other research shows that suction also seriously causes sleep apnea, causing sleep disorders, causing the quality of sleep to decrease.When your sleep quality is not good, your health will be affected, leading to related diseases.
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