There are four criteria for good sleep:
1. Sleep in 30 minutes
2. Wake up during sleep (more than 5 minutes) not more than once.
3. Get back to sleep in 20 minutes
4. Sleep 85% of the time in bed (instead of playing with mobile phones, etc.)
Many friends may have fallen on the first one: sleep, no, stay.
Everyone must know that drinking coffee and tea before going to bed will affect sleep quality, but it is often ignored that chocolate and cola also contain caffeine. Also, what is more often overlooked is…
Some drugs also contain caffeine
Some painkillers, diet pills, diuretics and cold medicines really contain caffeine, which can be more or less, or even more than one cup of coffee.
If you have difficulty falling asleep, it is necessary to carefully check whether the drugs you take before going to bed contain caffeine.
Try not to touch any caffeine 6 hours before going to bed.
Don’t think smoking will relax you
Nicotine in cigarettes, like caffeine, has an exciting effect.
Therefore, it is better to quit smoking. No matter before going to bed or when you wake up at night and cannot sleep, please refrain from the impulse.
Don’t drink water after 8 p.m.
There is nothing else, that is, drinking too much is easy to become a [night’s home], awakened by urine at night, unable to sleep completely, sleep quality is not good.
Well, even if you hold it back at night, some friends may still feel that their eyelids are too heavy to open in the morning, which is basically edema.
Drinking does not sleep well, nor does red wine.
Drinking alcohol may make you fall asleep quickly, but it will reduce the overall sleep quality and make you easy to wake up, night sweat, dreaminess and headache.
So try not to drink 6 hours before going to bed.
What if you have to drink? In the same sentence, moderate amount is enough. It is best to look for opportunities to drink more water during drinking and dilute the alcohol as much as possible.
Don’t eat too full, eat too spicy
If you eat too much supper and midnight snack, you will easily suffer from indigestion. However, after people fall asleep, the digestion ability of gastrointestinal tract will be greatly reduced, which will lead to acid formation. Eating spicy food may also aggravate acid regurgitation.
Besides, if you eat more, you will pull more. Eating too much before going to bed will also increase the number of times you go to the toilet at night.
If you really eat a big meal at night, to be honest, you don’t have to force yourself to go to bed early (you don’t think you can sleep either). Go to bed at least 4 hours later or after you don’t feel full.
Don’t eat high-fat and high-protein foods
What pork chops, lamb chops, steak, fish chops, chicken chops, roasted chicken… don’t leave saliva yet.
Although the protein in these foods is a very important nutrition in our daily diet, it is difficult to digest. It is recommended to eat as little or no food as possible before going to bed.
Let’s give you another reason to refuse fried and foreign fast food:
The study found that if you eat these regularly and overweight, the sleep of fat friends will also be affected by [obesity].
See here, your heart is a trace of despair:
This is what can’t eat!
No, no, no. For example, drinking a little milk yogurt, eating a little bread and biscuits, or eating a bowl of milk oatmeal may all relieve the difficulty of falling asleep.
Hot milk helps sleep? It’s not
Dairy products, as well as nuts, seeds, bananas, honey and eggs, do contain tryptophan, which does help sleep. However, the amount of tryptophan in these foods is not as high as everyone imagined, and simple eating cannot achieve sleep effect.
If you have had the experience of sleeping well after drinking a cup of hot milk, then you have no objection, although its effect is only the same as that of a cup of warm water.
It may be carbohydrates in food that help sleep.
Carbohydrates are the main ingredients in bread, biscuits, sugar, fruits, noodles and even rice.
But once again, don’t use this as an excuse to eat too much. After all, there are not a few friends who are too fat to sleep.