One hour before bedtime, it sounds as if it can't do anything, but in fact it is a very important hour of golden time for us to keep health and prevent diseases.
睡前一小時，聽上去好像也做不了什麼呀，事實上卻是對我們養生和預防疾病來說，這一小時是非常重要的黃金時間。
1．Soak foot: promoting blood circulation and promoting blood circulation
1、泡泡腳：活血化瘀、促進血液循環
The foot is the farthest part from the heart of the human body. It is not easy to get nutrients and blood. It is beneficial to promote the circulation of the blood and accelerate the metabolism of the body with warm water before bedtime.
腳是離心臟最遠的部分，不容易得到養分與血液，睡前用溫熱的水泡一泡腳，對促進身體血液循環、加速新陳代謝都有好處。
Especially in the cold winter, if you can develop the habit of washing feet with warm water (40 - 50 centigrade), massage the feet and toes before sleeping every day, it can promote the operation of Qi and blood and relaxing or activating the collaterals.
特別是寒冷的冬天，若能養成每天睡覺前用溫水（40℃－50℃）洗腳、按摩腳心和腳趾的習慣，可起到促進氣血運行、舒筋活絡的作用。
According to the doctor, soak feet have a golden time. It's best to soak your feet in warm water at 9 to 11 in the evening. This can attract our spirit to the lower limbs, and the spirit can lead the Qi and blood. The spirit concentrates on the lower extremities, and the Qi and blood also descend.
據醫師介紹，泡腳有個黃金時間點。在晚上9點到11點這個時間段，用溫水泡一下腳最合適。這樣能夠把我們的精神吸引到下肢，精神對氣血有引領的作用。精神集中於下肢，則氣血也下行。
2．Brush teeth: prevent heart disease
2、刷刷牙：預防心臟病
Brushing your teeth before going to bed is more important than in the morning. It not only clears the mouth, but also helps protect your teeth and helps you fall asleep safely.
睡前刷牙比早晨更重要，不僅可清除口腔積物，且有利於保護牙齒，對安穩入睡也有幫助。
The most important thing is to clean the toothbrush before going to bed, which can play a more important role in preventing heart disease. Studies have found a direct link between heart disease and tooth health, and bacteria that cause periodontal disease can also cause heart problems.
最重要的是，睡前把牙刷乾淨，更能起到預防心臟病的功效。有研究發現，心臟病和牙齒健康有直接的關係，導致牙周病的細菌同樣會導致心臟出現問題。
Attention: brush your teeth better when you use a brush up and down. If there is any residual food between your teeth, you can use dental floss.
注意：刷牙時最好採用上下刷法，如果牙齒間有殘留食物，可以使用牙線。
3．Comb your hair: you can calm the nerves and nourishing your heart and help you live longer.
3、梳梳頭：安神養心、助長壽
We also have many important acupoints on our heads, such as Baihui, but you may not be able to pinpoint the points. A simple way is to massage the head with the fingers of both hands to stimulate the acupoint of the head.
我們頭上也有很多重要的穴位，例如百會穴，但是可能你不太容易找准穴位。一個簡單的方法，就是拿雙手的手指按摩頭部，刺激頭部穴位。
Through combing, it can play the role of massage and stimulation, and can open up, keep the spirit, relieve pain and improve eyesight.
通過梳理，可起到按摩、刺激作用，能平肝熄風、開竅守神、止痛明目等。
Before bedtime, use both hands to comb to scalp red, fever, can dredge the head blood flow, improve brain thinking and memory ability, promote root nutrition, reduce hair loss, eliminate brain fatigue.
睡前用雙手指梳到頭皮發紅、發熱，可疏通頭部血流，提高大腦思維和記憶能力，促進發根營養，減少脫發，消除大腦疲勞，早入夢鄉。
Attention: massage the head, can also improve migraine and other symptoms, each massage for 5 minutes.
注意：按摩頭部，還可以改善偏頭疼等症狀，每次按摩以5分鐘為宜。
4．Drink a cup of water: reduce the viscosity of blood
4、喝杯水：降低血液粘稠度
When a person is asleep, he will sweat slightly, resulting in a gradual decrease in blood moisture and higher blood viscosity. For cardiovascular patients, there are many dangers.
人在熟睡時會微微出汗，造成血液中的水分逐漸減少，血液的黏稠度變高。對於心血管病患者來說，存在很多危險。
The biggest advantage of drinking water before going to bed is that it can reduce blood viscosity. Therefore, it is better to drink some water before going to bed, even if not thirsty, to dilute blood viscosity, reduce the incidence of myocardial infarction, angina, stroke and other emergencies.
睡前喝水最大的好處是，可以降低血液黏稠度。因此，睡前即使不渴也最好喝點水，稀釋血液黏稠度，減少心肌梗死、心絞痛、腦中風等突發事件發生的幾率。
It is suggested that patients with cardiovascular diseases should have a glass of water near the bedside and sip when they wake up at night. For diabetics, maintaining a certain amount of water is also good for controlling blood sugar.
建議心血管病人在床頭放一杯水，夜裡醒來時還可以抿一口。對於糖尿病人來說，保持一定的水分還有利於控制血糖。
Note: friends who have problems with liver and kidney metabolism and frequent nights do not drink too much water.
注意：本身肝腎代謝有問題、起夜次數多的朋友，請不要喝太多水。
5．Knead the leg: improve the circulation of blood vessels
5、揉揉腿：改善血管流通性
When you lie in bed, you can do some health care before you fall asleep, such as knead calf.
躺在床上，在入睡前也可以做點養生的事情，比如揉揉捏捏小腿肚。
There are venous vessels on the calf. The advantage of doing this is to speed up the circulation of venous blood vessels. It can help patients with high blood fat and high blood pressure, and it can also prevent heart disease.
小腿肚上有靜脈血管，這樣做的好處是加速靜脈血管的流通性，對高血脂、高血壓患者有一定的輔助治療作用，同時也能預防心臟病。
Note: when kneading your legs, do not move too much and do not rub too hard. If you feel a slight pain, that`s enough.
注意：揉腿和捏腿時動作不要太大，也不要太過用力，略微有酸痛感即可。
Hope you have a good sleep!!!
願你有個好睡眠！！！
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