Nine o'clock at night falls within the hour of Hai, also known as Ren Ding or Ding Hun. In ancient times, people believed that by the hour of Hai, night had deepened, activities had ceased, and people were preparing for sleep—Ren Ding signifying human stillness.Modern people often stay up late, but it's crucial to be mindful of the 9 PM threshold. After finishing tasks but before bedtime, it's time to prepare for sleep—certain activities should be avoided. So, what should you keep in mind for health preservation at 9 PM?
1. Avoid large amounts of water During busy workdays, people often neglect hydration. After cooking and showering at home, some start drinking large quantities of water.In fact, it's best to avoid large amounts of water before bed, especially for those prone to nighttime bathroom trips. If thirsty, take just a few sips. Additionally, many have the habit of drinking milk at night. To avoid nighttime trips, drink it a bit earlier or limit it to half a glass. Caffeine-containing foods stimulate the nervous system and have a diuretic effect, making them common causes of insomnia. Therefore, it's best to avoid coffee after 9 PM.While drinking alcohol before bed was once believed to promote sleep, studies show that although it may induce rapid sleep onset, it keeps sleep confined to the light sleep phase, making it difficult to enter deep sleep. 2. Avoid stimulating TV shows or movies The period from 11 PM to 6 AM is the golden sleep window. To ensure quality sleep, it's best to be in bed before 11 PM.Therefore, avoid excessive stimulation after 9 PM. Steer clear of suspenseful dramas, action films, or activities like karaoke and mahjong that heighten cortical activity. Otherwise, your brain may struggle to wind down, leading to difficulty falling asleep, frequent nighttime dreaming, and grogginess upon waking. Instead, listen to soothing music or read a book before bed to promote restful sleep.
3. Avoid calcium supplements and vitamins Many people take calcium tablets or multivitamins before bed, but these can unnecessarily burden the digestive system and disrupt rest. Fundamentally, unless prescribed by a doctor for evening administration, it's best to avoid taking medications or supplements after 9 PM.Moreover, during sleep, the body's metabolic functions enter a resting state, and some organs begin to shut down, making nutrient absorption less efficient. 4. Avoid using your phone. Many people spend their evenings lying in bed playing mobile games, scrolling through news feeds, or chatting on the phone with friends. This not only fails to relax the mind but can actually increase fatigue.A study published in Prevention magazine found that using smartphones for just 20 minutes after 9 PM significantly increases fatigue levels and may impair attention focus the following day. A UK survey of 2,000 people revealed that 50% spend at least an hour and a half online after going to bed each night. This delays intimacy and sleep, reduces communication between partners, and may damage marital relationships.Therefore, it's best to turn off your phone or keep it out of the bedroom after 9 p.m. daily. 5. Avoid intense exercise Moderate exercise aids sleep, but aim to finish workouts before 9 p.m. Otherwise, it may stimulate the brain. While you might fall asleep easily, sleep quality will suffer.Before bed, gentle stretching exercises can help calm the mind and body. Massaging the abdomen, rubbing the waist, and stimulating acupoints like Yongquan (K1), Baihui (GV20), and Neiguan (PC6) offer health benefits, particularly for middle-aged and elderly individuals.Rubbing the waist is an excellent practice. First, rub your palms together until warm. Then, through your sweater, rub your waist from both sides up and down until it feels warm. This promotes sleep and offers health benefits.