8 "short-lived" habits of waking up early and going to bed, the sooner you change them, the longer you will live!

Everyone hopes to have a healthy body, live a happy life and grow old happily. However, the human body is affected by many factors. How can we keep ourselves healthy and live longer?

The two time periods of the day, early in the morning and before going to bed, are the "golden time" for health preservation. Sometimes a simple action can play a very good role in health preservation. However, at the same time, many people foolishly do some "short-lived" things, slowly destroying their own bodies.

What habits in the morning and before bedtime can shorten or prolong your life? Let’s find out!

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01

8 Habits That Can Shorten Your Life

Morning:

1. Waking up too early

Some people want to sleep a little longer in the morning, and always wait until they have to get up before they jump up, but doing so may lead to danger.

When people are sleeping, the cerebral cortex is in a dormant and inhibited state, various physiological functions maintain low-speed operation, metabolic levels decrease, heart rate slows down, blood pressure drops... When people just wake up, this "sleep inertia" will last for a short while. If you get out of bed in a hurry, it can easily cause insufficient blood supply to the brain, leading to accidents such as stroke and sudden death.

In addition, because the intervertebral discs of the elderly are loose, if they suddenly change from a lying position to a standing position, it is not only easy to sprain the waist and back, but also may affect the nervous system. Elderly people with high blood pressure and heart disease may have accidents if they suddenly change their body position.

2. Urinate immediately

Some elderly people are reluctant to get up in the middle of the night to urinate, but when they wake up in the morning, they feel the urge to urinate and can't wait to go to the bathroom. If the bladder is emptied quickly, it is easy to induce low blood pressure, causing a temporary lack of blood supply to the brain, leading to urinary syncope. In the cold winter, the early morning is the "devil's time" for sudden myocardial infarction and stroke. Middle-aged and elderly people who wake up and go to the bathroom immediately can easily induce cardiovascular and cerebrovascular diseases.

3. Make the quilt immediately

Many people think that folding the quilt and making the bed right after getting up is a good habit of loving cleanliness, but in fact this practice may make dust mites more rampant. Because dust mites in the room are not easy to survive in a dry and moist environment, and the folded quilt can easily retain the body's temperature and sweat, thus creating living conditions for dust mites.

People emit a variety of gases and sweat during sleep. If you fold the quilt immediately after getting up, the moisture and gas absorbed or adsorbed in the quilt will not be able to dissipate, which can easily make the quilt a source of pollution and endanger your health.

After getting up, you can turn the quilt over with the inside facing out to allow the moisture and pollutants on the quilt to dissipate naturally. After washing and exercising, you can fold the quilt again.

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4. Exercise immediately

The elderly sleep relatively less, and some may go out to exercise at 4 or 5, or 5 or 6 a.m. Early morning is the coldest time of the day, and blood vessels are more likely to contract, which may induce or aggravate cardiovascular and cerebrovascular diseases.

In addition, when you get up in the morning, your body is in a low metabolism stage. If you exercise on an empty stomach, it is easy to induce arrhythmia and even cause sudden death. It is recommended to exercise after 8 or 9 o'clock when the sun comes out.

Before bed:

5. Playing with your phone before bed

The light from mobile phones can inhibit the secretion of melatonin in the human body. A survey also found that if you look at the phone for two hours before going to bed, the level of melatonin secretion will drop by 22%, which in turn will cause 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 they play with their mobile phones before going to bed, they will go to bed late, their sleep time will be shortened, and they are prone to sleep deprivation.

Long-term poor sleep or insufficient sleep will make it impossible for the brain to clear out some metabolic waste and toxins in time. The long-term accumulation of these substances will induce inflammation and lead to brain cell death, making dementia more likely.

If you really can't help playing with your phone before going to bed, it's best not to exceed an hour.

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6. Vigorous exercise before bed

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

It is not advisable to do intense mental work one hour before going to bed, and you should also avoid strenuous exercise or physical labor. If you want to exercise, you can take a proper walk about two hours before going to bed , preferably within half an hour and slow walking, which can promote sleep.

7. Drinking and eating too much before going to bed

Drinking or eating too much before going to bed can easily cause gastroesophageal reflux, heartburn and other symptoms, and may also cause severe coughing at night. Avoid drinking or eating too much within 2 hours before going to bed to prevent affecting absorption or causing obesity.

It should be noted that the safest alcohol intake is "0" . For the sake of your own health, I hope that friends in the circle will reduce their drinking.

8. Holding urine and stool before bed

The ancients believed that it is not advisable to hold back urine or stool during sleep, and modern medicine also suggests that holding back urine or stool is harmful to the human body and affects sleep. Holding back urine for a long time can cause urine reflux and lead to pyelonephritis, which can affect kidney function in severe cases. In addition, holding back urine can also cause urinary syncope , and the poor vasoconstriction of the elderly can also easily cause cardiovascular and cerebrovascular diseases.

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02

7 Habits for Longevity

Morning:

1. Stay in bed for a while

Staying in bed for a few minutes can reduce the occurrence of sudden illnesses such as angina pectoris and stroke. After a person wakes up, it takes a process for the functions of various systems to recover, so staying in bed for a few minutes is an ideal alternating process.

You can stay in bed calmly for 3 to 5 minutes , first lie on your back with your eyes wide open, then slowly sit up from the quilt, then sit on the edge of the bed for a while, and then get out of bed when you feel your reaction is normal.

2. Lift your anus in the morning

Anal lifting has certain health benefits for the intestinal, urinary and reproductive systems, especially it can prevent and treat hemorrhoids.

You can do the anus levator exercise while sitting, lying down, or standing, lifting and contracting for 2 to 3 minutes.

3. Massage your ears in the morning

Press the two ear holes with the palms of both hands, and use the three middle fingers of both hands - index finger, middle finger, and ring finger - to tap the occipital bone for more than ten times. Then, press the ear holes with the palms of your hands and the occipital bone with your fingers for a few seconds without moving, then suddenly lift them away, and after a while, press the ears and occipital bone as before, and you will hear the sound of a drum when you hit them.

Repeating this several times can help clear your mind.

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4. Morning bowel movement

There are two "golden bowel movements" in a day: one is the "standing reflex" when you get up in the morning, and the other is the "gastrocolic reflex" after eating breakfast.

When you wake up in the morning and suddenly change your body position after lying down for 8 hours, your brain will send a "standing reflex" message to the large intestine, and the intestine will produce a huge peristaltic wave to help you push out the stool without exerting too much force. This is the most favorable time for defecation.

For people who often suffer from constipation, the most important thing is to form a regular bowel movement schedule. You can try squatting for 3 to 5 minutes after getting up every day to regain the urge to defecate. Be careful not to read newspapers or play with your phone while using the toilet, and it is best not to use the toilet for more than 10 minutes.

Before bed:

5. Drink a glass of warm water

You can't drink too much water before going to bed, otherwise frequent waking up at night will affect your sleep, but you can't not drink water either. You should drink a few sips before going to bed.

Because when people are asleep, the body loses water, which causes the water content in the blood to decrease and the blood viscosity to increase. Drinking some water before going to bed can alleviate this phenomenon, thereby reducing the risk of cerebral thrombosis. In addition, it is best for the elderly to always have a glass of water by the bed before going to bed, and drink a few sips immediately when they feel thirsty.

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6. Foot Soak

When you return home after a busy day and sit on the sofa after dinner, it is time to fill a basin of hot water, soak your feet, and play light music in your headphones. It can not only refresh your body and mind, but also help us eliminate fatigue and have a good sleep.

When soaking your feet at night, the water temperature should be between 38℃ and 43℃ , and the water level should not exceed the ankles. The soaking time should be controlled between 15 minutes and 20 minutes. It is best to soak until you sweat slightly.

Some people are not suitable for foot soaking due to their physical condition, so they can seek evaluation and consultation from a doctor before soaking their feet. This will be more scientific, safe and efficient.

7. Go to bed on time

In addition to reducing the immune system's ability to fight disease, staying up late also increases people's risk of heart disease, respiratory diseases, diabetes, breast cancer, depression, stroke and other diseases.

It is recommended to fall asleep before 11 pm , so you should start preparing for bed around 10 pm. Ensuring sleep means ensuring longevity.

Expert in this article: Li Guojing, deputy chief physician of the Department of Traditional Chinese Medicine, Beijing Century Altar Hospital, Capital Medical University

This article was reviewed by: Li Nannan Director of the Hunan Science Writers Association Deputy Director of the Research and Publicity Department of the Hunan Science and Technology Association Second-level Researcher Chinese Science Writer (Medical)

Source: CCTV Life Circle

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