7 things not to do before going to bed

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The purpose of health preservation is to keep the body healthy over time, thereby achieving an extended lifespan. Maintaining good health mainly involves exercise and diet, but most people schedule these activities for the evening. Because the night allows the body to get proper rest. General skin repair and detoxification of the body are usually carried out at night; therefore, many people believe that it is necessary to provide the body with more nutrients or to engage in detoxifying exercises before going to bed. Although these practices seem beneficial to health, they actually continue to harm it. Most people are busy during the day, and it is usually after 9 p.m. that people have free time. During this period, it is used by people for health maintenance. In fact, these habits that seem to be beneficial for health may very well be harming the body, or even endangering life. Therefore, it is best to avoid doing the following things at night: (1) Taking health supplements. As people pay more and more attention to maintaining good health, they focus not only on diet and exercise but also consider taking health supplements as a way to do so. Many people take health supplements such as calcium tablets and multivitamins before going to bed, but this places unnecessary strain on the stomach and intestines, resulting in poor sleep; it is recommended to take them with meals. 　　Even nutrient-rich medications are not necessarily suitable for taking before bed, as some may have adverse effects on the body. In principle, unless a doctor has instructed that a medication be taken at night, it is best not to take any other medications or supplements after 9 p.m. Moreover, when a person is sleeping, the body’s various metabolic functions are also in a dormant state; the functions of some organs begin to \"rest\" as well, which hinders the absorption of nutrients. (II) Using mobile phones As technological products continue to evolve, mobile phones have essentially replaced many other electronic devices, influencing people’s lives. According to surveys, 50% of people spend at least one and a half hours online every night after going to bed, thus delaying their bedtime. Therefore, it is best to turn off your phone after 9 p.m. every night, or keep it away from the bedroom. (III) Staying up late Due to the busy schedules associated with daily life and work, gatherings are usually held in the evening, which leads to staying up late and insomnia. 11 p.m. to 6 a.m. is the optimal time for sleep; to ensure high-quality sleep, it’s best to go to bed before 11 p.m. Traditional Chinese medicine believes that one should first calm the mind before closing the eyes to sleep; in other words, it is necessary to calm the mind first so as to enter a state of sleep earlier, and then close the eyes to sleep, thus ensuring a good night’s rest. (IV) Excess excitement before bed Good sleep allows the body to get proper rest, but many people engage in activities that overexcite the body, which can significantly affect the quality of sleep. After 9 p.m., it is best to avoid being overly excited; do not watch intense or dramatic movies, action films, nor engage in activities such as karaoke or mahjong that keep the cerebral cortex active. Otherwise, the brain’s state of excitement will not subside in time, leading to difficulty falling asleep or frequent dreams at night. Listening to soothing music or reading before going to bed can help with sleep. (5) Drinking large amounts of water before bed Water is essential for the human body, and regular hydration helps maintain its normal functions. However, many people prefer to drink large amounts of water before going to bed. It is best not to drink large amounts of water before going to bed, especially for those who tend to wake up frequently at night, as getting up to use the bathroom in the middle of the night can disrupt sleep. If you are thirsty, you can take a small sip. Many people have the habit of drinking milk at night; to avoid getting up in the middle of the night, they can drink it a little earlier or just have half a cup of milk. (6) Thinking too much before bed Whether in life or at work, plans are essential, but the habit of planning what to do the next day often leads to insomnia. Many people are used to reflecting on the events of their day before going to bed, and then start thinking about their tasks for the next day. Some even remind themselves repeatedly that there is an important meeting the following day and that they must get enough sleep today; yet things often don’t go as planned, and they end up having trouble falling asleep. 　　Keeping thinking about things or planning ahead before going to bed can very easily lead to insomnia. Since problems arise, there must also be solutions. The human brain also needs adequate rest in order to be well-prepared for work the next day. It’s best to think about nothing while sleeping; if one needs to reflect on the day that has passed or plan for the day ahead, it’s advisable to write down those things before 9 o’clock and then go to bed. (7) Intense exercise Exercise is the best way to maintain health and eliminate toxins, but many people like to keep exercising before going to bed, which is actually a wrong practice. Moderate exercise helps with sleep, but try to finish exercising before 9 p.m. Avoid intense activities such as running, playing sports, or dancing 1 to 2 hours before going to bed, as these will keep the brain in an excited state. Although it may seem easier to fall asleep, this will affect the quality of sleep.