Can't sleep tossing and turning late at night? Have you also tried drinking milk, turning on the night light, and using your phone to "help sleep" before going to bed? In fact, most of these practices are misconceptions and can actually worsen insomnia. Don't step on these 7 misconceptions before bedtime: 1. Drinking milk before bedtime to help sleep "Milk helps sleep" is a common misconception. Although tryptophan in milk can be converted into sleep aid substances, its content is limited; Meanwhile, an increase in fluid intake can lead to an increase in nocturia, disrupting sleep continuity. If you want to drink milk, it is recommended to drink a small amount (not exceeding 200ml) 1-2 hours in advance to avoid affecting sleep. 2. Drinking alcohol before bedtime can help people fall asleep quickly, but it can disrupt their sleep rhythm - they sleep deeply in the first half of the night and wake up frequently in the second half of the night; It can also relax the throat muscles and worsen snoring, leading to a long-term cycle of insomnia, alcohol consumption, and worse sleep. If you want to have a drink at night, it is recommended to finish the drink 3 hours before bedtime. The amount of alcohol should not exceed 15 grams, which is equivalent to 30 grams of 50 degree Baijiu, or a bottle of 4 degree beer. 3. Turning on a small night light is more reassuring. Even weak artificial light can interfere with the brain's "sleep signal", reduce deep sleep, increase the number of night awakenings, and may also cause a high heart rate throughout the night, triggering metabolic problems. It is recommended to sleep in a completely dark environment and choose a low light sensing night light that is close to the ground and warm yellow at night to avoid direct eye contact. 4. Eating too much is the best way to sleep. Eating high-fat and high sugar foods before bedtime, eating too late or too full, can cause the digestive system to work overtime and easily lead to acid reflux. Correct practice: Eat dinner 3 hours before bedtime, and be 80% full. Eat more whole grains and vegetables, and consume less oil and sugar. 5. Taking high doses of melatonin does not equate to being a "potent sleeping pill". Dosage exceeding 3 milligrams may cause dizziness and nausea during the day. It is recommended to take it as needed in the short term, without long-term dependence, and take it 30-60 minutes before bedtime. 6. Brushing your phone before bedtime to relax. Blue light on your phone can affect melatonin secretion, and short videos and messages can stimulate brain excitement, unknowingly delaying sleep time. It is recommended to stay away from your phone one hour before bedtime. If you really need to use it, switch to night mode and turn off message reminders. 7. Engage in vigorous exercise before bedtime. Many people believe that "when you're tired, you'll sleep better". However, vigorous exercises such as running and skipping rope before bedtime can actually keep the body in an excited state - during vigorous exercise, body temperature rises, sympathetic nervous system becomes active, which can prolong the time to fall asleep, reduce deep sleep, and increase the number of nighttime flips. It is recommended to switch to slow walking, stretching, and physical activity 2 hours before bedtime to help the body gradually relax. Remember these 4 points for healthy sleep: 1. Adjust daily habits to sleep and wake up at a fixed time every day, and don't rely on daytime sleep; Sunbathing for 15-30 minutes during the day helps regulate the biological clock; Do 10-20 minutes of yoga, tai chi, or stretching 2 hours before bedtime. 2. Quick Sleep Tips: Soak your feet in warm water at around 40 ℃ for 20 minutes before going to bed. After soaking, massage the Shenmen acupoint on the inside of your wrist to relieve anxiety; If you still haven't slept after lying down for 20 minutes, don't lie down hard. You can read a paper book under the warm yellow light and go back to bed if you feel sleepy; Keep the bedroom quiet and create a dark environment with blackout curtains. 3. Optimize sleep environment details. The mattress should have a service life of no more than 8 years and choose a style with moderate softness and hardness; The height of the pillow should be 5-10 centimeters to avoid discomfort in the cervical spine caused by being too high and breathing difficulties caused by being too low; Perfume, aromatherapy and other irritating odors should not be placed in the bedroom. The odor is likely to stimulate the respiratory tract and interfere with the depth of sleep. 4. Bedtime emotional regulation techniques: If you are anxious about work or daily chores before going to bed, you can use the "478 breathing method": inhale through the nose for 4 seconds, hold for 7 seconds, and exhale through the mouth for 8 seconds, repeating 3-5 times, and calm the sympathetic nervous system by adjusting the breathing rate; Simple mindfulness meditation can also be performed 10 minutes before bedtime, focusing on one's own breathing or bodily sensations, reducing distractions in the brain, and preparing for sleep. (New Society)