1, do not play cell phones Many people will use the evening time lying in bed to play mobile games, watch the news, or and friends boil a phone porridge, which not only can not be relaxed, but will lead to more fatigue. The United States “Prevention” magazine published a new study shows that as long as people use smartphones for 20 minutes after 9 p.m., it will significantly increase the level of fatigue, and even affect the degree of concentration in the next day’s work. A survey of 2,000 people in the UK 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 communication and communication between couples, and the relationship between couples is likely to be destroyed. Therefore, it is best to turn off the phone every night after 9 pm, or let the phone away from the bedroom. 2, do not watch exciting film and television programs 11:00 p.m. ~ 6:00 a.m. is the golden sleep time, in order to ensure quality sleep, it is best to go to bed before 11:00. Traditional Chinese medicine believes that first sleep heart, then sleep eyes, that is to say, to let your heart first calm down and enter the sleep state in advance, and then close your eyes to sleep, so as to ensure a good night’s sleep. Therefore, it is best to avoid excessive excitement after 9 p.m., do not watch intense plot, intense film and television dramas, shootings, or karaoke, mahjong and other activities that make the cerebral cortex more active, otherwise the brain’s excitement can not be turned off in time, which can lead to difficulty falling asleep, or recurring dreams at night, the next day after waking up will feel drowsy, no spirit. Before going to bed, you can listen to soothing music and read a book to help you sleep. 3, do not eat calcium tablets, vitamin supplements Many people will eat calcium tablets, multivitamins and other health supplements before going to bed, but these will also add unnecessary burden to the stomach and intestines, which leads to poor rest. It is recommended to take them with three meals. In principle, unless a doctor has ordered therapeutic medication to be taken at night, other medications and health supplements are best not taken after 9 p.m. And, when people sleep, the body’s metabolic functions are also in a sleep state, some organ functions also began to “rest”, and is not conducive to the absorption of nutrients. 4, don’t eat late night Traditional Chinese medicine believes that “stomach and not, it is difficult to sleep”. 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 increased secretion of gastric acid, bringing more burden to the stomach and intestines. If you feel particularly hungry before going to bed, you can eat a little lighter 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 do not be too hot, should be light, millet porridge is a good choice. Eat less potatoes, onions, beans, cabbage and other gas-prone food, and do not eat chili, garlic and other spicy food, so as not to cause gastrointestinal discomfort, affecting the quality of sleep. 5, don’t drink a lot of water Before going to bed, it is best not to drink a lot of water, especially people who are prone to get up in the night, otherwise getting up in the middle of the night to go to the toilet will interfere with sleep. If you are thirsty, you can take a small sip. 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. Foods containing caffeine will stimulate the nervous system, there is a certain diuretic effect, is a common cause of insomnia, so it is best not to drink coffee after 9:00 pm. Drinking alcohol before bedtime was once thought by many to promote sleep, but some studies have proved that although it can make people fall asleep quickly, but let the sleep conditions have been stuck in the light sleep period, it is difficult to enter the deep sleep period. 6, do not do strenuous exercise Moderate exercise helps sleep, but try to complete the exercise before 9 pm. 1 to 2 hours before bedtime do not do running, ball games, dancing and other strenuous exercise, otherwise the brain will be in a state of excitement, although it feels easy to fall asleep, but 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, rub the acupuncture points such as Yongquan point, Baihui point, Neiguan points to health care, especially for the elderly. Rub waist is a good exercise, first the palms of both hands relative, rub to heat, and then across the cotton sweater were rubbing the waist from the left and right sides up and down, until hot, can promote sleep, with health care functions. 7, don’t think too much work Many people are used to thinking back to the day’s life before going to bed, and then start thinking about the next day’s work plan, and even some will repeatedly remind themselves that “tomorrow there are important meetings to open, today must sleep well”, but the results are often contrary to expectations, and ultimately difficult to sleep. The human brain cognition also needs sufficient rest, so as to be fully prepared for the next day’s work, one of the important components is to completely disconnect from work the night before, which can also help people from the psychological away from work stress, help the brain to distinguish between work and sleep and other physical recovery activities. It’s best to go to bed thinking about nothing, and if you want to review the day and plan for tomorrow, it’s best to get those things down before 9:00 and then go to bed.