In the hustle and bustle of modern life, health and physique are increasingly important to people, especially those aged 40-60 who pay more attention to health preservation and the pursuit of longevity. We know that one-third of a person’s life is spent sleeping, and sleep patterns can affect health and lifespan. Those who love to do these 5 things before bed can maintain youthful vitality and promote longevity. The first thing is to do a set of stretching exercises before going to bed. Performing simple yoga stretches or gentle muscle stretches before bed can not only relax muscle groups and promote blood circulation, helping to maintain a youthful physique. Consistent stretching exercises can also alleviate anxiety, stabilize emotions, enhance sleep quality, and allow the body to rest and recover better at night. The second thing is to have a light dinner. As the body’s metabolic efficiency begins to decline as bedtime approaches, a heavy dinner can increase the burden on the stomach and intestines, and excess calories are more likely to be converted into fat. This is not conducive to controlling body shape, can easily induce high blood pressure, high blood sugar, and high cholesterol issues, and is not beneficial for longevity. To manage weight and improve health indicators, we should eat lightly, consume more vegetables, eat less staple food, avoid high-sugar fruits, and supplement protein in moderation, such as one fist of staple food, two fists of vegetables, and one fist of boiled shrimp or boiled eggs. This combination is a healthier way to lose weight. The third thing is to drink a cup of warm milk. For those who have a light dinner, they may feel hungry before bed, which can affect sleep quality, and a cup of warm milk is just right. The calcium and protein rich in milk can help with sleep. As we age, bone quality can easily be lost, and limb flexibility can decrease. A cup of milk can supplement protein and calcium, helping to increase bone density. The fourth thing is to soak your feet before bed. For those who sit or stand for a long time, soaking feet before bed can relieve leg fatigue and swelling, allowing muscles to relax fully. For those who easily have cold hands and feet in winter, soaking feet can promote blood circulation, warm up limbs, make it easier to fall asleep, and effectively improve sleep quality. The last thing is to put down your phone an hour before bed. To be healthy and live longer, do not stay up late. Staying up late can lead to dark circles under the eyes, accelerate body aging, and cause hormone metabolism disorders, a decrease in leptin, and an increased chance of gaining weight. We must insist on going to bed at 11 o’clock, sleeping for 8 hours a day, and after a period of time, we will naturally look radiant, look younger, and help extend our lifespan.
