According to statistics, more than 300 million people in China have sleep disorders, and more than 80% of primary and secondary school students have not reached the standard for sleep time, is your sleep okay? Do you know how harmful it is to sleep late? Night owl type, bed reclining type, lack of sleep type...
How late is going to bed count as staying up late?
Staying up late means not sleeping when it's time to go to bed at night. From an endocrinological point of view, sleeping after 23 o'clock is considered to stay up late. Since the body's self-healing activities are mostly carried out before 3 a.m., the quality of sleep between 23:00 and 3:00 is particularly critical.
How harmful is sleeping late?
Cause daytime sleepiness and fatigue; make people in a long-term stress state, manifested as impatience, nervousness, anxiety; cause biological clock disorders, poor sleep quality or insomnia; may lead to a decline in human immunity, body metabolic disorders; increase the risk of metabolic diseases, mental illness, cancer and so on.
Watch out for "junk sleep"!
What affects the quality of sleep is not 8 hours of sleep, but whether you have slept enough for 4 to 5 sleep cycles. Sometimes even if you fall asleep, it is difficult for the organs of the whole body to rest. Such as: watching TV, listening to music will fall asleep; force yourself to press the "point" to sleep, get up, but this "point" is always changing; after waking up naturally, forced to extend the sleep time; do not sleep at night, rely on day or weekends to make up for sleep; stress, overtime, high-intensity work immediately after sleep ...
Sleeping too much is not necessarily a good thing!
Experts introduced: Sleep time is too long, will reduce the speed of metabolism, affecting the accumulation of waste in the body. According to the "Healthy China Action (2019-2030)", the sleep qualification time for different age groups is defined: primary school students sleep for 10 hours per day, junior high school students for 9 hours, high school students for 8 hours, and adults for 7 to 8 hours.
Occasional insomnia requires prompt remediation
Occasional insomnia does not have much effect on health. The next day after not sleeping well, you should try to remedy it and restore a normal sleep rhythm. Appropriate nap is not bad for bed, according to the ratio of "stay up two hours, take a nap for half an hour during the day"; open the curtains to soak up the sun after getting up, indicating that the brain sleep time has ended; eat an eye-protecting fruit meal to prevent eye fatigue; pay attention to protein, fiber and nutrient supplements for breakfast; postpone drinking coffee in the morning, not drinking coffee too much; reduce the amount of morning exercise.
Studies have called night owls or are more susceptible to depression
According to a new study in the United States, based on the sleep of about 840,000 people, people who habitually sleep late can reduce the risk of depression by 23% by 23% by sleeping 1 hour earlier, and this study has been published in the journal Journal of the American Medical Association Psychiatry Volume. Previous studies have shown that no matter how long sleep lasts, "night owls" are twice as likely to suffer from depression than people who prefer to go to bed early and get up early.
In this regard, netizens have said: the reason is understood, but it can't be done!
Ah ~ get up crazy tinnitus in the morning, anyone talking in my ear is a loop of beeps, thank you for my body so strong feedback to me, the desire to survive is still relatively strong, after or early to bed!
After November 14th, I will resume my work and rest for the elderly
I really can't do it, unless I don't feel good about a cold and a power outage, I can't do it...
The social animal said that he was still working overtime at the company at 10 o'clock, and he could not understand sleeping at 10 o'clock.
Can anyone really finish everything at hand and go to bed at 10 o'clock? I lost this ability after junior high school, except during vacations. Who does not spare their lives, who does not want to rest and go to bed early and get up early, but in fact, they can only go to bed late and get up early...
I went to bed at 10:30 last night and closed my eyes, but I was forced to sleep with the squeak of plastic bags and slippers!
Feel so dangerous. Every day I am determined to go to bed early, but I can't control my life at night, even if I am bored, I have to hold my mobile phone to brush it, I just don't sleep, I can't figure out what I'm doing...