1. Avoid Taking Vitamin Supplements and Calcium Pills
While it may be tempting to take your daily dose of calcium or a multivitamin before bed, doing so can place unnecessary strain on your digestive system and disrupt your sleep. It’s best to take these supplements during mealtimes unless otherwise directed by your doctor for evening medication intake. Remember, your body’s metabolic functions also slow down during sleep, and some organ functions enter a resting state, making nutrient absorption less efficient.
2. Steer Clear of Late-Night Snacking
Late-night snacking keeps your stomach up at night, quite literally. Eating after 9 pm can increase stomach acid secretion and force your stomach to work continuously. At this hour, your stomach cannot function as efficiently as it does during the day, as this is its designated rest period. Slow digestion can lead to indigestion and, over time, weight gain and obesity.
3. Refrain from Intense Evening Exercise
Engaging in vigorous exercise, such as running, ball games, or dancing, one to two hours before bedtime can leave your brain in an excited state. While you may find it easier to fall asleep, the quality of your sleep will likely suffer. Instead, opt for gentle stretching or light yoga to relax your body and mind before bed. Self-massage on your abdomen, back, and acupressure points like Yongquan, Baihui, and Neiguan can also promote relaxation and support overall health, especially for middle-aged and older adults.
Back massages, in particular, can improve sleep quality. Rub your palms together to generate heat, and then gently massage your back from left to right over your clothes until the area feels warm. This simple action can help induce sleep and promote overall well-being.
4. Limit Your Fluid Intake
Drinking excessive fluids before bed can interrupt your sleep due to midnight bathroom breaks. If you feel thirsty, take small sips of water. If you’re a fan of evening milk, consider having it a little earlier or reducing the portion to half a glass to prevent nocturnal disturbances. Moreover, it’s best to avoid coffee after 9 pm, as caffeine stimulates the nervous system and acts as a diuretic, commonly leading to insomnia.
5. Don’t Drink Milk Too Late
While a glass of warm milk before bed can be soothing and beneficial for your health, drinking milk after 9 pm may cause some issues. Late-night milk consumption can challenge your digestive system and negatively impact your tooth enamel. The high lactose content in milk can lead to blood stasis, disrupting your sleep. Additionally, drinking milk too close to bedtime means your digestive system has to work harder, which may cause discomfort.
