1. Help replenish calcium. More often than not, people think of drinking milk for calcium. Indeed, milk contains a lot of calcium, high quality, more easily absorbed by the body.

2. Prevent stroke. When you don't have enough sleep and poor sleep quality, it also affects cardiovascular health and triggers cardiovascular disease, which can easily lead to stroke the next morning.

3. Protect the skin. Women who love beauty dream of having fine and smooth skin. At this time, they might as well drink milk before going to bed. Absorption of vitamin A in milk can avoid skin dryness and dullness, and make the skin more lustrous; absorption of vitamin B2 in milk can promote skin metabolism; absorption of whey in milk can eliminate melanin and avoid pigmentation; in addition, drinking milk can provide closed oil for the skin, avoiding evaporation of water in the skin, and making the skin more moisturized.

4. Protect your heart. Life is becoming more and more stressful and many people feel too tired. It is important to protect and strengthen your heart. Drinking milk can absorb magnesium ions, which are effective in strengthening the heart. During sleep, the heart is strengthened and the body will be much healthier.

First, don't play with your cell phone.

Many people will play cell phone games, watch the news, or talk to friends on the phone in bed, which not only relaxes people, but also leads to more tiredness. As long as people use their smartphones for 20 minutes after 9 p.m., it can significantly improve fatigue levels and even affect concentration at work the next day.

Second, don't watch exciting TV programs.

11 p.m. to 6 a.m. is the prime sleeping time. In order to ensure quality sleep, it is best to go to bed before 11 o'clock. Don't watch dramas with intense plots, shoot-outs, and don't engage in activities that make the cerebral cortex more active such as karaoke and mahjong. Otherwise, the brain's excitement can not be turned off in time, which will lead to difficulty in falling asleep, or recurrent dreams at night, and the next day when you get up, you will be groggy and lethargic

Thirdly, do not take calcium tablets and vitamin supplements.

Many people take calcium tablets, multivitamins and other supplements before going to bed, but these can also add unnecessary burden to the stomach and intestines, leading to poor rest. It is recommended to take with three meals. In principle, do not take other medicines and health supplements after 9 p.m., unless your doctor tells you to take therapeutic drugs at night. And when people sleep, the body's metabolic function is also in a sleep state, part of the organ function began to "rest", not conducive to the absorption of nutrients.

Fourth, do not eat snacks.

The Chinese medicine believes that "the stomach and sleeplessness". A comfortable and smooth stomach and intestines to ensure a good night's sleep. Therefore, two hours before bedtime, it is best not to eat, so as not to increase the secretion of gastric acid, to bring more burden to the stomach. If you feel particularly hungry before bedtime, you can eat something light, such as a slice of whole wheat bread. In addition, don't eat too much for dinner, 70% to 80% full, not too hot. It should be light. Millet porridge is a good choice. Eat less potatoes, onions, beans, cabbage and other food that is easy to produce gas, do not eat chili, garlic and other spicy food, so as not to gastrointestinal discomfort, affecting the quality of sleep.