Back home from work, you can unload the work to rest well, want to do what you want to do, but some seemingly casual health habits are not conducive to good health, especially after 9:00 p.m. Below we take a look at the 7 things that are not appropriate to do after 9:00 p.m.. 1, don’t eat calcium tablets, vitamin supplements Many people will eat calcium tablets, multivitamins and other health care supplements before going to bed, but these will also increase the unnecessary burden on the stomach and intestines, which will lead to poor rest. It is recommended to take them with three meals. In principle, it is best not to take other medicines and health supplements after 9 p.m. unless the doctor has ordered them to be taken at night for therapeutic purposes. And, when people sleep, the body’s metabolic functions are also in a sleep state, some organ function also began to “rest”, and is not conducive to the absorption of nutrients. 2, don’t play the phone Many people will use the night time lying in bed to play mobile games, watch the news, or make a phone porridge with friends, which not only can not relax, but will lead to more tired. The United States “Prevention” magazine published a new study shows that after 9 p.m., as long as people use 20 minutes of smart phones, will significantly increase the level of fatigue, and even affect the next day’s work in the degree of concentration. A British survey of 2,000 people found that 50% of people go to bed every night, at least one and a half hours to use the Internet, thus delaying sex and bedtime, reducing the exchange and communication between couples, couples may be destroyed. Therefore, it is best to turn off the phone after 9:00 p.m. every night, or let the phone away from the bedroom. 3, do not watch exciting film and television programs 11:00 p.m. ~ 6:00 a.m. is the golden time to sleep, in order to ensure quality sleep, it is best to go to bed before 11:00 p.m.. Traditional Chinese medicine believes that the first sleep heart, after sleep eyes, that is to say, to let your heart first calm down, early into the sleep state, and then close your eyes to sleep, so as to ensure a good night’s sleep. Therefore, after 9 p.m. it is best to avoid too much fight, do not watch the plot tension, intense film and television dramas, shoot-outs, and do not carry out karaoke, mahjong and other activities to make the cerebral cortex more active, otherwise the brain’s excitement can not be turned off in a timely manner, which will lead to difficulties in falling asleep, or repeated dreams at night, and the next day when you get up, you will feel groggy, no spirit. Before going to bed, you can listen to soothing music and read books to help you sleep. 4, don’t drink a lot of water before going to bed, it is best not to drink a lot of water, especially those who are easy to get up at night, or get up in the middle of the night to go to the bathroom will interfere with sleep. If you are thirsty, you can drink a small amount. Many people have the habit of drinking milk at night, in order to avoid getting up at night, you can drink a little earlier, or only drink half a glass of milk. Caffeine-containing foods stimulate the nervous system and have a certain diuretic effect, which is a common cause of insomnia, so it’s best not to drink coffee after 9:00 pm. Drinking alcohol before going to bed was once thought by many people can promote sleep, but some studies have proved that although it can make people fall asleep quickly, but let the sleep condition has been stuck in the light sleep period, it is difficult to enter the deep sleep period. 5, do not think too much work Many people used to think back before going to bed a day’s life, and then start thinking about the next day’s work plan, and even some people will repeatedly remind themselves that “there are important meetings to be held tomorrow, today must sleep well”, the results are often contrary to their wishes, and ultimately difficult to sleep. The human brain cognition also needs adequate rest, so that the next day’s work to be fully prepared, one of the important components is the night before to completely disengage from work, which can also help people psychologically away from the work pressure, to help the brain to distinguish between work and sleep and other physical recovery activities. It is best to sleep with nothing in mind, if you want to review today and plan for tomorrow, it is best to record these things before 9 o’clock, and then go to bed. 6, don’t do strenuous exercise Moderate exercise helps you sleep, but try to finish your workout before 9 pm. Don’t do running, playing ball, dancing and other strenuous exercise 1 to 2 hours before bedtime, otherwise it will make the brain in an excited state, although it feels easy to fall asleep, but it will affect the quality of sleep. Before going to bed you can do some gentle stretching exercises, so that the body and mind slowly calm down, you can also rub the stomach, rub the waist, rubbing the Yongquan point, Hundred Points, Neiguan points and other acupoints to health care, especially suitable for middle-aged and elderly people. Rubbing waist is a good sport, first the palms of the hands relative to each other, rubbing to heat, and then across the cotton sweater from the left and right sides up and down rubbing the waist, until the heat, can promote sleep, has the function of health care. 7, don’t eat late-night snacks traditional Chinese medicine believes that “the stomach is not and, it is difficult to sleep well”. Gastrointestinal comfort, and smooth, in order to ensure quality sleep. Therefore, it is best not to eat two hours before bedtime, so as not to lead to an increase in gastric acid secretion, bringing more burden to the stomach and intestines. If you feel particularly hungry before going to bed, you can eat a little light diet, such as eating a slice of whole wheat bread. In addition, do not eat too much dinner, seventy to eighty percent full can be, and not too hot, it is desirable to light, millet porridge is a good choice. Eat less potatoes, onions, beans, cabbage and other foods that are easy to produce gas, and do not eat spicy foods such as chili peppers and garlic, so as not to cause gastrointestinal discomfort and affect the quality of sleep.