I. About eating Viewpoint positive: eat a slice of bread and a fruit before going to bed, or a glass of milk, because you can’t sleep when you are hungry. Viewpoint anti: you should not eat after 8 p.m. In addition to the need to diet and lose weight, the more important food will add to the burden of the stomach and intestines at night. Expert answer: you should eat in moderation before going to bed, dinner to light and rich in protein, vitamin-rich diet is appropriate, seventy to eighty percent full. Do not eat after 7 p.m., you can drink yogurt or eat some fruit. Avoid drinking strong tea, coffee and other foods at night, so as not to affect the normal sleep due to mental excitement or frequent urination. Second, about exercise Viewpoint positive: the body is best in a calm state before going to bed, should avoid doing exercise, because exercise will make the body excited, it is easy to cause insomnia. Viewpoint anti: exercise a little tired to the bed, really comfortable. Exercise before bed can promote deep sleep and quickly relieve fatigue. Expert answer: should be avoided before bedtime exercise, if the usual sleep is not bad, used to exercise before bedtime, there is no need to change the habit; for those who already have insomnia and want to improve sleep through exercise, can do some exercise about two hours after dinner, such as walking, square dance, stretching, turning exercises, sit-ups, etc., lasting half an hour to an hour. Third, about drinking alcohol viewpoint positive: alcohol inhibits the central nervous system to destroy sleep, after a few hours, due to the stimulation of alcohol you will also wake up with a headache. Opposing view: Drinking wine before going to bed can completely relax your body and mind. Not only does it help treat insomnia, but alcohol accelerates blood circulation and has a cosmetic effect. Expert answer: Drinking wine can indeed make people feel relaxed and can relieve anxiety before going to sleep, but the sleep induced by wine is not easy to last. Alcohol releases a natural stimulant in the metabolic process that disrupts sleep in the second half of the night, making it difficult to fall asleep after waking up, and alcoholics are prone to more serious asphyxiating insomnia. Long-term alcohol consumption can lead to alcohol dependence, chronic alcoholism, a lot of damage to the heart and brain vessels, but also lead to personality changes, become selfish, stubborn. Fourth, about the bath view positive: a hot bath before going to bed can remove the fatigue and dust during the day, so that the spirit of relaxation to help sleep. Opposing viewpoint: sleep immediately after the bath will allow the body surface of the moisture can not be dissipated in time, hot water caused by the body temperature is not conducive to sleep. Expert answer: hot bath for the relaxation of the body and mind effective method, but before bedtime hot bath will have a negative impact on sleep, it is best not to take a hot bath half an hour before bedtime. Bath with hot water, the body temperature rises rapidly, will inhibit the secretion of melatonin in the brain, the main role of melatonin is to induce natural sleep, if a hot bath immediately after bed, it will lead to delayed secretion of melatonin, making it difficult to fall asleep, even if you fall asleep, the quality is not high. You can take a shower an hour and a half before bedtime, so that by the time you go to bed, your body temperature has just dropped to the right temperature for sleep. If you go to bed too late, and want to take a shower before bed, it is recommended to adjust the water temperature appropriately low, and body temperature close to appropriate, and time should not be too long, preferably within 15 minutes. Five, about drinking water Viewpoint positive: drinking too much water before going to bed will cause eyelids and eye bags edema, and easy to get up in the middle of the night affect the quality of sleep. Opposing view: the concentration of blood when sleeping? Will increase and breathing will lose a lot of water, drinking the right amount of water before going to bed will dilute the backlog of fluid, expand blood vessels, which is good for the body. Expert answer: You should avoid drinking too much water before going to bed, so as not to affect the normal sleep due to frequent urination, the body will lose a lot of water at night, so it is very necessary to drink a glass of plain water early in the morning. If you are suffering from urinary stones, it is still necessary to drink water before bedtime and in the middle of the night.