The benefits of drinking a glass of milk before going to bed
1. Helps to replenish calcium
More often than not, people will think of drinking milk to replenish calcium, indeed, the milk in the calcium is more, and the quality is also very high, easier to be absorbed by the body.
2. Prevention of stroke
When you do not have enough sleep and poor sleep quality, it also affects the cardiovascular health, causing cardiovascular disease, which can easily lead to stroke in the next morning.
3. Protect the skin
Women who love beauty, fantasize about fine, smooth skin, this time you may want to drink milk before bed. Absorption of milk in the vitamin A, can avoid dry skin, dull, making the skin more shiny; absorption of milk in the vitamin B2, can promote the skin metabolism; absorption of milk in the whey, can eliminate the melanin, avoided hyperpigmentation; in addition, drinking milk can also provide the skin with closed grease, to avoid the evaporation of water in the skin, making the skin more moisturized.
4. Protect the heart
The pressure of life is increasing, and many people feel that the heart is too tired. Protecting and strengthening the heart is an important thing. Drinking milk, which absorbs magnesium ions, is effective in strengthening the heart, and the heart is strengthened during sleep, and the body will be much healthier.
What matters need to pay attention to before going to bed
A, don't play the phone
Many people will use the evening time to lie in bed to play cell phone games, watch the news, or make a phone porridge with friends, which not only can't be relaxing, but also lead to more fatigue. A new study published in the U.S. journal Prevention shows that as long as people use their smartphones for 20 minutes after 9 p.m., they will significantly increase their fatigue levels, and even affect the degree of concentration at work the next day. 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 the exchange and communication between couples, couples may therefore be damaged. Therefore, it is best to turn off your cell phone after 9 p.m. every night, or keep it away from the bedroom.
Second, don't watch exciting film and television programs
11 p.m. to 6 a.m. is the golden time to sleep, in order to ensure quality sleep, it is best to go to bed before 11 o'clock. Traditional Chinese medicine believes that the first sleep heart, after sleep eyes, that is to say, to let your heart first calm down, early sleep state, and then close your eyes to sleep, so as to ensure a good night's sleep. Therefore, it is best to avoid too much excitement after 9:00 p.m., do not watch tense, intense movie and television dramas, shoot-outs, and do not carry out karaoke, mahjong and other activities that 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 recurrent dreams at night, and the next day when you get up, you will feel groggy, and have no spirit. Before going to bed, you can listen to soothing music and read books to help you sleep.
Third, don't eat calcium tablets, vitamin supplements
Many people will eat calcium tablets, multivitamins and other health care nutrients before going to bed, but these will also increase the unnecessary burden on the stomach and intestines, which will lead to a bad rest. It is recommended to take them with three meals. In principle, unless a doctor orders a therapeutic medicine to be taken at night, it is best not to take other medicines and health supplements after 9 pm. 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.
Fourth, do not eat late-night snacks
Traditional Chinese medicine believes that "the stomach is not and, it is difficult to sleep". The stomach and intestines are comfortable, and smooth, 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 easy to produce gas food, and do not eat chili, garlic and other spicy foods, so as not to cause gastrointestinal discomfort, affecting the quality of sleep.
Fifth, do not drink a lot of water
Before going to bed, it is best not to drink a lot of water, especially those who are prone to get up, or else get up in the middle of the night to go to the bathroom 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. 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 stayed in the light sleep period, it is difficult to enter the deep sleep period.
Six, don't do strenuous exercise
Moderate exercise can help you sleep, but try to finish your workout before 9 pm. Do not do running, playing ball, dancing and other strenuous exercise 1 to 2 hours before bedtime, 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, rubbing the Yongquan point, Hundred Points, Nei Guan points and other acupuncture points 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, you can promote sleep, has the function of health care.
Seven, don't think too much work
Many people used to think back before going to bed a day's life, and then began to think about the next day's work program, and even some people will repeatedly remind themselves that "there are important meetings to be held tomorrow, and today we must sleep well," the result is that it is 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's best to go to bed with nothing on your mind, and if you're going to review the day and plan for tomorrow, it's best to write those things down before 9:00 a.m. and then go to bed.
What are the benefits of drinking milk
The first one, calcium supplement
This is a lot of people know the effects of milk, milk can help a person to replenish the amount of calcium in the body. Adults and the elderly drink milk can be anti-aging, prolong life, so and milk part of the age;
The second, anti-cancer
Many people may want to think of cancer and their own far away, in fact, this is not true, and this is the role of the milk can not be replaced, the calcium contained in the milk can be effective in destroying the human intestinal tract of cancer-causing substances, which will be broken down into non-carcinogenic substances out of the body.
The third, weight loss
This should be the gospel of each want to lose weight, neither need to diet and do not need to take drugs, drink more milk, smooth laxative. It is also not due to the accumulation of toxicity in the body caused by edema, and the body will naturally thin down.
Fourth, beauty
Milk can prevent wrinkles, moisturize the skin, whitening, to prevent sunburn, but also to achieve anti-inflammatory, swelling and soothing the skin effect;
Fifth, should not drink milk on an empty stomach
For the lactose intolerant "crowd," should not drink milk on an empty stomach. These people drink milk on an empty stomach will occur "lactose intolerance", that is, different degrees of abdominal distension, abdominal pain, abdominal ringing, and even diarrhea.
How much sleep does an adult need in a day
Adults sleep 6-8 hours a day.