Everyone should know the 8 "short life" and longevity habits of waking up in the morning and before going to bed!

Everyone hopes to have a healthy physiqueCan live a happy life and be happy until old ageBut the human body is influenced by many factorsHow can you keep yourself healthy and live a long life?The two time periods of waking up in the morning and before going to bedIt is the "golden time" for health preservationSmart people will never waste it in vainSometimes a simple little actionCan have a good health preserving effectBut at the same timeMany people are foolishly doing some "short-lived" thingsThis will slowly destroy one's own bodyWhat are the habits of reducing lifespan and prolonging lifespan before waking up in the morning and going to bed?Let's get to know more about it with Xiao Quan!Li GuojingBeijing Shijitan Hospital Affiliated to Capital Medical UniversityInternal Medicine Department of Traditional Chinese MedicineDeputy Chief PhysicianPrioritize018 habits of reducing lifespanMorning RiseSome people want to sleep more in the morning and always wait until they have to get up before getting up, but doing so may introduce danger.When a person is sleeping, the cerebral cortex is in a state of dormancy and inhibition, and various physiological functions are maintained at a low speed

Everyone hopes to have a healthy physique

Can live a happy life and be happy until old age

But the human body is influenced by many factors

How can you keep yourself healthy and live a long life?

The two time periods of waking up in the morning and before going to bed

It is the "golden time" for health preservation

Smart people will never waste it in vain

Sometimes a simple little action

Can have a good health preserving effect

But at the same time

Many people are foolishly doing some "short-lived" things

This will slowly destroy one's own body

What are the habits of reducing lifespan and prolonging lifespan before waking up in the morning and going to bed?

Let's get to know more about it with Xiao Quan!

Li Guojing

Beijing Shijitan Hospital Affiliated to Capital Medical University

Internal Medicine Department of Traditional Chinese Medicine

Deputy Chief Physician

Prioritize

01

8 habits of reducing lifespan

Morning Rise

Some people want to sleep more in the morning and always wait until they have to get up before getting up, but doing so may introduce danger.

When a person is sleeping, the cerebral cortex is in a state of dormancy and inhibition, and various physiological functions are maintained at a low speed. The metabolic level is reduced, the heart rate is slowed, and blood pressure drops... When a person just wakes up, this "sleep inertia" will remain for a short time. If he gets out of bed in a hurry, it is easy to cause insufficient blood supply to the brain, stroke, sudden death and other accidents.

In addition, because the intervertebral discs of elderly people are relatively loose, if they suddenly change from a lying position to an upright position, it is not only easy to sprain the lower back, but also may affect the nervous system. If an elderly person with hypertension or heart disease suddenly changes their position, accidents may occur.

Some elderly people are unwilling to wake up in the middle of the night and urinate. When they wake up in the morning, they feel anxious to urinate and can't wait to go to the bathroom. If the bladder is rapidly emptied, it can easily induce hypotension, causing temporary insufficient blood supply to the brain, leading to urinary syncope. In the cold winter, early morning is the "devil's time" for sudden myocardial infarction and stroke, and middle-aged and elderly people can go to the bathroom immediately after waking up, which can also easily trigger cardiovascular and cerebrovascular diseases.

Many people believe that making blankets and making beds immediately after waking up is a good habit of being neat, but in fact, this practice may make mites more rampant. Due to the difficulty of dust mites living in dry and exposed environments in the room, and the fact that stacked blankets can easily preserve human temperature and sweat, they create living conditions for dust mites.

During sleep, people excrete various gases and sweat. After waking up, they immediately fold the quilt, making it difficult for the moisture and gases absorbed or adsorbed in the quilt to dissipate. This can easily make the quilt a source of pollution, thereby endangering health. After waking up, you can flip the blanket over, with the inside facing out, allowing the moisture and chemical pollutants on the blanket to naturally dissipate. After washing and exercising, fold the blanket again.

Elderly people have relatively little sleep, and some may go out for exercise at four, five, or six o'clock. Early morning is the coldest time of the day, and blood vessels are more prone to constriction, which may trigger or worsen cardiovascular and cerebrovascular diseases. In addition, when the body wakes up in the morning, it is in a low metabolic stage, and fasting exercise can easily induce arrhythmias and even lead to sudden death. It is recommended to set the exercise time after eight or nine o'clock when the sun comes out.

Before going to bed

The light from mobile phones can inhibit the secretion of melatonin in the human body. Some studies have also found that looking at the phone two hours before bedtime can lead to a 22% decrease in melatonin secretion levels, which can lead to sleep problems such as difficulty falling asleep and frequent waking up.

In addition, for office workers, the time to wake up every day is basically fixed. If you play with your phone before bedtime, you will fall asleep late, shorten your sleep time, and may experience insufficient sleep.

Long term poor sleep or insufficient sleep can make it difficult for the brain to clear some metabolic waste and toxins in a timely manner. The accumulation of these substances for a long time can trigger inflammation and lead to brain cell death, making it more prone to dementia.

If you can't help but play with your phone before bedtime, it is recommended to turn on a light inside the room, adjust the brightness of the phone screen to the lowest level, choose night mode as much as possible, and control the time your phone is used, preferably not exceeding an hour.

After people exercise, the cerebral cortex is very excited. This excitement usually takes a period of time to gradually stabilize, so it will be difficult to fall asleep in a short time.

It is not advisable to engage in intense mental labor one hour before bedtime, and vigorous exercise or physical labor should also be avoided. If you want to exercise, you can take a moderate walk about 2 hours before bedtime, preferably within half an hour, to promote sleep.

The ancients believed that 'if the stomach is not harmonious, one will feel uneasy lying down'. Drinking alcohol and eating well before bedtime can easily cause gastroesophageal reflux, cause symptoms such as heartburn, and may also cause severe coughing at night. Avoid drinking alcohol or overeating within 2 hours before bedtime to prevent absorption or obesity.

It should be noted that the safest alcohol intake is "0". For the sake of one's own health, we hope circle friends can reduce alcohol consumption.

The ancients believed that it was not advisable to tolerate feces while sleeping, and modern medicine has also proposed that holding urine and enduring feces are harmful to the human body and affect sleep. Holding urine for a long time can cause urine reflux, leading to pyelonephritis, and in severe cases, it can affect kidney function. In addition, holding urine can also cause urinary syncope, poor vasoconstriction in the elderly, and can easily cause cardiovascular and cerebrovascular diseases.

Prioritize

02

8 habits of longevity

Morning Rise

Lying in bed for a few minutes can reduce the occurrence of sudden illnesses such as angina and stroke. After waking up, the recovery of various system functions requires a process, so a few minutes of bedtime is an ideal alternating process.

You can calmly stay in bed for 3-5 minutes. First, lie flat on your back, open your eyes wide, and then slowly sit up from the bed. Then, sit by the bed for a while, and feel like your reaction is normal before getting out of bed.

Anal lifting has certain health benefits for the intestinal, urinary, and reproductive systems, especially in preventing and treating hemorrhoids. Traditional Chinese medicine believes that regularly lifting the anus can elevate Yang Qi, which can warm various organs.

Lifting the anus can be done in a sitting, lying, or standing position. The whole body can relax and naturally guard the anus, lifting and retracting for 2-3 minutes.

Getting up in the morning and massaging your ears can help wake up your mind. Press the palms of both hands tightly on the two earholes, and lightly tap the middle three fingers of both hands - index finger, middle finger, and ring finger - on the occipital bone more than ten times. Then, press the ear hole with the palm and the occipital bone with the fingers for a few seconds without moving, then suddenly lift it away. After a while, press the ear and occipital bone again as before, as if hearing the sound of a drum.

Repeating this multiple times can clear the mind, enhance memory, and have the effect of relaxing blood vessels and lowering blood pressure in hypertensive patients.

There are two "golden defecation times" in a day: one is the "standing up reflex" when getting up in the morning, and the other is the "gastrocolon reflex" after finishing breakfast.

When you wake up in the morning and lie flat for 8 hours, your posture suddenly changes. The brain will send a "standing up reflex" message to the large intestine, and the intestine will generate a huge peristaltic wave to help you push your stool out without too much force. This is the most favorable time for defecation.

For people who often suffer from constipation, the most important thing is to establish a regular pattern of bowel movements. You can try squatting for 3-5 minutes after waking up every day to regain your bowel movements. Be careful not to read newspapers or play with your phone while using the restroom. It is best not to use the restroom for more than 10 minutes.

Before going to bed

Do not drink too much water before going to bed, as frequent waking up can affect sleep. However, it is also important to avoid drinking water and take two sips before going to bed. Because when a person falls asleep, their body loses water, causing a decrease in water in the blood and a increase in blood viscosity. Drinking some water before going to bed can alleviate this phenomenon and reduce the risk of developing cerebral thrombosis. In addition, it is best for elderly people to keep a glass of water by the bed before going to bed. If they feel thirsty, they should take a few sips immediately.

When we return home after a busy day and sit on the sofa after dinner, we put on a basin of hot water, bubble our feet, and play light music in our headphones. This not only pleases our body and mind, but also helps us eliminate fatigue and sleep well.

Soaking feet before bedtime can help regulate the body's visceral function and improve some chronic diseases. It can also improve the blood circulation of the human body, forcing some cold energy in the body to sweat moderately through the blood circulation and expel it. It also helps to improve sleep, increase human metabolism, promote appetite, and increase resistance.

Some people may not be able to soak their feet due to their physical condition, so they can seek medical evaluation and consultation before soaking their feet, which will be more scientific, safe, and efficient.

Before going to bed every day, massage the heart of the foot with your thumb and massage it clockwise 100 times.

Regular massage of the foot can regulate the kidney meridian, tonify kidney qi, strengthen the kidney and strengthen the waist, promote the patency of blood vessels in the feet, improve local nutrition, unblock the whole body's qi and blood, and achieve the goals of anti-aging, anti-aging, and longevity.

Staying up late will not only reduce the disease resistance of the immune system, but also increase the risk of people suffering from heart disease, respiratory disease, diabetes, breast cancer, depression, stroke and other diseases.

It is recommended to fall asleep before 23:00 at night, so it is important to start preparing for sleep around 22:00 to ensure longevity.

Source: CCTV Life Circle

Disclaimer: The content of this article is sourced from the internet. The copyright of the text, images, and other materials belongs to the original author. The platform reprints the materials for the purpose of conveying more information. The content of the article is for reference and learning only, and should not be used for commercial purposes. If it infringes on your legitimate rights and interests, please contact us promptly and we will handle it as soon as possible! We respect copyright and are committed to protecting it. Thank you for sharing.(Email:[email protected])