眾所周知，健康生活習慣決定著一個人的身體健康和壽命長短。在日常生活中，早睡早起、清淡飲食、戒煙戒酒、堅持鍛鍊等有益身體健康的警示不絕於耳。近來，又聽到了早上做到「四要三不」，晚上做到「三要五不」的言論，具體是怎麼樣的呢？我們來瞭解一下吧。
As we all know, healthy living habits determine the health and longevity of a person. In daily life, early to bed and early to rise, light diet, quit smoking and alcohol, adhere to exercise and other health warnings are endless. Recently, I have heard the remark that "four things to do and three things not to do" in the morning and "three things to do and five things not to do" in the evening. Let's get to know it.
1.早上「四要」：
"Four things to do" in the morning.
第一、起床時一定要慢，不要猛起，不然容易引起頭暈等症狀。試著先睜開眼睛後先不起身，躺在床上活動一下四肢和頭部，伸個懶腰，大概5分鐘後再起來。
First, when you get up, you must be slow, do not rush up, or easily cause dizziness and other symptoms. Try to open your eyes first and then get up, lie in bed and move your limbs and head, stretch and get up in about five minutes.
第二、早上要喝一杯溫開水：人經過一夜的睡眠，身體處於一種生理性缺水狀態，而喝杯溫開水既可以補充一夜流失的水分，還可以清理腸道。
Second, to drink a cup of warm water in the morning: after a night of sleep, the body is in a physiological state of water shortage, and drinking a cup of warm water can supplement the water loss of the night, but also clean the intestines.
第三、早上養成上廁所的習慣，，如果沒這個習慣的也不要著急，比如多吃粗糧，並且在早起後不管有沒有都去下廁所，久而久之，習慣會成為自然的。
Third, in the morning you have to develop the habit of going to the toilet, if you don't have this habit, do not worry, such as eating more coarse grain, and after you get up in the morning, whether you want to go to the toilet or not, just go to the toilet, the habit will become natural.
第四、早上要洗澡：有助於促使血液循環更加旺盛，並且清潔的感覺和浴液的芬芳可以調整心情，使精神更加飽滿。
Fourth, in the morning to take a bath: this helps to promote the circulation of blood more vigorously, and the feeling of cleaning and the fragrance of the bath fluid can adjust the mood, make the spirit more full.
2.早上避免「三不」：
Avoid "three things not to do" in the morning.
第一、不要睡回籠覺。據研究表明，睡回籠覺，會增加癌症的風險。如果睡醒了，建議不要睡回籠覺，可以在中午休息時間休息一下。
First, do not go to sleep again after waking up. Studies have shown that sleeping back can increase the risk of cancer. If you wake up, it is advised not to sleep again. You can rest at noon break.
第二、不要懶床。不熬夜為前提，就不會導致懶床，懶床會讓身體血液循環不暢，大腦不清醒。
Second. Don't be lazy. If you do not stay up late at night, you will not lead to lazy bed. The lazy bed will make your body circulate poorly and your brain will not wake up.
第三、不要吃油太大食物。早上宜吃些清淡的、流質性食物，不要吃油太大的，這樣易增加腸胃負擔。
Third. Don't eat too much greasy food. In the morning, you should eat light, liquid foods, and avoid eating too oily. This will increase the burden of the stomach and intestines.
3.晚上記住「三要」：
Remember "three things to do" in the evening.
第一、要吃晚飯。「早上吃得像皇帝，中午吃的像平民，晚上吃的像乞丐。"但不代表晚上不吃飯。建議晚上吃7分飽即可，不要吃易引起胃脹的食物，比如豆製品、洋蔥等。
First, we have to eat dinner. "I eat like an emperor in the morning, I eat like a common man at noon, I eat like a beggar in the evening. "But it doesn't mean you don't eat at night. It is recommended to eat 7 points at night and not to eat foods that cause stomach distention, such as bean products and onion.
第二、要在睡前1小時喝杯溫水。睡前1小時喝杯水能稀釋血液，有助於預防心血管疾病。不宜過晚喝水，以免半夜起夜，影響睡眠。
Second, drink a cup of warm water 1 hours before bedtime. Drinking water for 1 hours before bedtime can dilute the blood and help prevent cardiovascular diseases. It is not appropriate to drink too late to avoid getting up in the middle of the night and affecting sleep.
第三、要精神放鬆。精神處於高度緊張狀態時，會影響睡眠質量。精神放鬆有助於睡眠。
Third, be mentally relaxed. When the mind is in a state of intense tension, it will affect the quality of sleep. Mental relaxation helps to sleep.
4.晚上避免「五不」：
Avoid "five things not to do" at night
第一、睡前不喝咖啡、濃茶：含咖啡因食物會刺激神經系統，還具有一定的利尿作用，是導致失眠的常見原因。
First, do not drink coffee before bed, strong tea: caffeinated food will stimulate the nervous system, but also has a certain diuretic effect, is a common cause of insomnia.
第二、晚餐不要吃辛辣食物，也是影響睡眠的重要原因。辣椒、大蒜、洋蔥等會造成胃中有灼燒感和消化不良，從而影響睡眠。
Second, do not eat spicy food for dinner, this is also an important reason for sleeping. Pepper, garlic, onion and so on will cause burning sensation and indigestion in the stomach, thereby affecting sleep.
第三、晚餐不吃脹氣的食物 ，這些食物在消化過程中會產生較多的氣體，從而產生腹脹感，妨礙睡眠。
Third, dinner does not eat flatulent food, these food in the process of digestion will produce more gas, resulting in abdominal distention, hinder sleep.
第四、睡前不要喝酒，曾經很多人認為它可以促進睡眠，但最近的研究表明，它雖然很快讓人入睡，但是卻一直停留在淺睡期，很難進入深睡期。所以，飲酒的人即使睡的時間很長，醒來後還是覺得很疲憊。
Fourth, do not drink before go to bed, many people think it can promote sleep, but the recent research shows that it is very quick to sleep, but it stays in the shallow sleep period, it is difficult to enter the deep sleep period. Therefore, people who drink have a long sleep and feel tired after waking up.
第五、晚餐不吃油膩食物，吃了後會加重腸、胃等的工作負擔，並且刺激神經中樞，讓它一直處於工作狀態，從而導致失眠。
Fifth, dinner does not eat greasy food, after eating it will aggravate the work burden of the intestines, stomach and other work, and stimulate the nerve center, so it has been in the working state, resulting in insomnia.