From an early age, we are taught to go to bed early and get up early to be healthy.
Then, when people reach middle age and are healthy, they suddenly remember the elders' chatter about sleep.
So, since going to bed early can't be done (this life can't do it), is it okay to get up early and try harder?
The result is "getting up early and ruining the day". There is news to prove it:
Isn't that subversive? Has always emphasized "going to bed early and getting up early", getting up early is wrong?
Half to half: going to bed early, which is good for health, getting up early, is likely to hurt the body.
First, the benefits of going to bed early:
First of all, go to bed early, and it makes sense for the elders to call you to go to bed early:
1, the mental state is better.
2, the skin condition is better.
3. The risk of depression is smaller.
4, it is easier to maintain the figure.
5. Helps to improve immunity.
6, more concentrated, more efficient.
Second, the disadvantages of early rise:
Can't go to bed early, can you get up early? Forget it.
If you go to bed at 11-12 o'clock at night, but get up at 4-5 am, although it is early, but stick to it for a long time, it will only gain:
Head drowsiness: not enough sleep, the brain is not well rested, you are confused all day, and your reaction is slow.
The face is full of "tired": waist pain, no strength, no wake up when you look at it.
Poor memory: Ma Dongmei? Wait, what's the horse? Ma Dong what?
Headache: 36 to 58% of people, do not sleep enough to wake up will have a headache.
Heart disease risk: long-term lack of sleep, increased risk of high blood pressure, easy to induce heart disease.
Decreased resistance: Adequate sleep is one of the ways to enhance resistance, look at 996, how much sub-health.
Why is there so much harm in getting up early? In fact, behind this is the lack of sleep caused by staying up late or insomnia, which is the root cause.
1. What is staying up late?
One-sentence version: Staying up late means sleeping late and sleeping less.
Specific explanation:
The optimal sleep duration for adults is 7-9 hours, the shortest is not less than 6 hours (except for a few people with extraordinary energy), and the average person sleeps late + not sleeping enough for 6 hours = staying up late.
What time is it to go to bed late? More seriously, from an endocrinological point of view, sleeping after 11 o'clock at night is even staying up late.
2, stay up late = insomnia?
Insomnia ≠ staying up late:
1, next to the pillow to fall asleep (< 30 minutes), no matter what time you fall asleep, it is not insomnia.
2, the essence of staying up late is lack of sleep, insomnia is lying to turn the flapjack.
3, the American Association of Sleep Medicine and sleep research association view: adults sleep ≥ 7 hours a night is the healthiest. So, even if you lie down at 2 a.m., fall asleep quickly + sleep for 7 hours, you can do it.
In contrast, there are 4 major manifestations of insomnia you have:
The time to fall asleep is often > 30 minutes.
2, shallow sleep, easy to wake up, wake up when you wake up, difficult to fall asleep again.
3. Wake up early and sleep for < 7 hours.
4. Poor sleep quality, no energy after waking up.
So, even if you fall asleep at 22: wake up at 4 a.m., and it's hard to fall asleep – get rid of an insomniac person alive.
So, what kind of sleep do we need?
1, adequate and regular sleep, is a healthy sleep.
Irregular sleep = circadian clock disorders = endocrine disorders = easy to get tired and need to sleep... Endless loop.
If your sleep is self-contained, such as going to bed at 0 o'clock every day and starting at 8 o'clock in the morning, then it is also a healthy sleep, but people who go to bed relatively early belong to the "sleep time delay".
So, as long as it meets the law of abundance + law, you don't have to cling to what time to sleep (but not too late).
2. The harm of long-term sleep deprivation > staying up late temporarily.
Long-term sleep deprivation requires far more recovery time than suddenly staying up all night on a given day. This is similar to the fact that after the acute disease is treated, it is better to be better than the chronic disease.
You may stay up late temporarily, and you will make up for it in a weekend, which will not affect the normal sleep afterwards. However, if you have long-term lack of sleep, always thinking of making up for the day, it is easy to disturb the biological clock and cause various diseases.
3. What should I do if I work the night shift like you?
However, there are many people who can only work the night shift or often work the night shift out of work needs.
If you've been working the night shift, it's not a big problem — look at what time you arrive at work, then estimate what time you have to get up, and finally push back what time you need to sleep according to the adequate sleep time you need. Just keep this pattern, nothing more than sleeping in the crowd that night.
The more troublesome thing is that your working hours are not fixed, such as three shifts and the like – the International Agency for Research on Cancer has also clearly stated that shift work disrupts the biological clock and has a risk of carcinogenicity.
I have to work shifts, how to save my life?
1. Minimize the number of shift changes, relative law.
2. Try to pour in clockwise chronological order. For example, normal shifts, then small night shifts, then night shifts, and finally back to normal shifts.
3. Pay attention to adjusting the light. Make sure you have enough light during the night shift and darken your sleep during the day.
4, all have no solution, you can consider changing jobs, small life is important.
4. How to regulate insomnia?
First of all, don't be too anxious, occasionally insomnia, no harm.
Then, don't be too high before going to bed, it will affect sleep.
Finally, don't eat too much before going to bed, don't play electronic products for 1 hour before going to bed, read professional books, hypnosis effect is very good.
Finally, Xiaonan hopes that everyone can fall asleep early, sleep well, and sleep fragrantly!