If you have just one of these habits, congratulations.

Instead of just lying down on the bed and trying to fall asleep, these habits will help us have a better and healthier sleep.

1/3 of human life is spent sleeping, so the foundation of health care is to get enough sleep and have a high-quality sleep. Only enough sleep can restore cells, helping us to be full of energy. Staying up late or not getting enough sleep will definitely affect mental state, reduce work efficiency, even reduce resistance, thereby leading to many diseases. According to research, usually elderly people who live long often have these 4 good habits at night before going to bed. These are mostly habits that we all should learn if we want to prolong our life.

Avoid staying up late, get enough sleep at night

According to statistics, people over 100 years old have in common that they often go to bed early and wake up early. The most common schedule of people who live long is to go to bed from 9pm to 11pm and wake up from 5am to 6am. However, due to busy schedules, more and more people have the habit of staying up late, which means they cannot go to bed at 9pm. To maintain good health and prolong life, we need to maintain a consistent sleep schedule, go to bed at the same time every day and pay attention not to go to bed later than 11pm. Staying up late often disrupts the biological clock and damages the immune system, thereby increasing the risk of disease.

In addition, the ideal recommended sleep time is 8 - 10 hours per night, which is the optimal amount of time for the brain and body to recover. Although people tend to sleep less as they age, maintaining adequate sleep at night will help increase longevity, improve brain function and strong immunity, and help the body have more abundant energy.

Người sống thọ thường làm 4 điều này ban đêm: Chỉ cần có 1 thói quen trong số đó thì xin chúc mừng - Ảnh 1.

Foot bath

In traditional medicine, the feet are always considered an important “acupuncture point” of the body. Taking good care of your feet will help improve and enhance your health. In particular, after a tiring day at work, soaking your feet in hot water before going to bed brings many unexpected benefits to the body. Not only does it help blood circulate well, reduce stress and anxiety, but soaking your feet in warm water also helps improve the quality of sleep.

Soaking your feet in warm water at 37-40 degrees Celsius for about 1 hour before going to bed can reduce fatigue, promote blood circulation in the lower limbs and relax the neck muscles. However, you should limit the foot soaking time to 20 minutes, and it is best to stop when you feel your back or head starting to sweat.

Supplement with appropriate nutrition

To prolong life, nutritional supplements are as important as sleep or physical strength. Eating lots of fiber and drinking lots of water are good habits that need to be maintained regularly. According to a health study of 96,000 people in the US since 2002, people with a diet rich in fish and plants are the ones who live the longest. A diet rich in fatty fish (fish that contain oil in their tissues such as salmon, mackerel, tuna, etc.) has also been shown to increase the ability to prevent certain types of cancer and inflammation. In addition, we should choose to add sardines, anchovies and cod to the menu, because these are fish with low concentrations of mercury and chemicals, less harmful to the body.

Người sống thọ thường làm 4 điều này ban đêm: Chỉ cần có 1 thói quen trong số đó thì xin chúc mừng - Ảnh 2.

Exercise moderately, not too close to bedtime

Spend 30 minutes a day exercising after meals, such as walking, yoga, etc., to help increase resistance and relax both body and mind. However, before going to bed, you should limit strenuous exercise to avoid stimulating the central nervous system, causing difficulty sleeping, or even insomnia.

In summary, in addition to paying attention to sleep and light activities at night, the elderly who want to have a healthy life also need to pay attention to correcting habits that have a negative impact on health. They should try to limit staying up late, eating too much or consuming foods high in fat. Middle-aged and elderly people need to pay attention to eating scientifically and balanced nutrition, regularly monitor blood pressure, blood lipids and blood sugar, measure electrocardiograms, B-ultrasound and X-ray at least once a year.

Nguyen An

Source: https://giadinh.suckhoedoisong.vn/nguoi-song-tho-thuong-lam-4-dieu-nay-ban-dem-chi-can-co-1-thoi-quen-trong-so-do-thi-xin-chuc-mung-172241224090928179.htm