On a quiet evening, when the hustle and bustle of the city fades silent, are you still preparing for the next day or immersing yourself in the plot of a TV series? But while enjoying this moment of tranquility, you may be overlooking a key question: Is going to bed at 11 o'clock a late night?
This may seem like a simple question, but in fact it has far-reaching health implications. We often hear the saying "it's good to go to bed early and wake up early", but do you really understand the science behind it? Why do some people insist on going to bed early and waking up early, while others are Xi to the night owl lifestyle? The truth behind this may be very different from what you think.
The Science of Sleep: It's Not Just About Closing Your Eyes
Sleep, an activity that everyone experiences every day, actually hides a complex and subtle science behind it. We're not just resting, our brains and bodies are doing important repair and recovery work in the process. Understanding this process is essential to improving the quality of our sleep.
Biological Clock and Sleep Cycle: The body's built-in clock
Everyone has a built-in biological clock, which is the circadian rhythm. It controls our sleep patterns, hunger, and even body temperature and hormone levels. This clock runs in an area in the brain – the pineal gland – and is affected by light. When light decreases, our bodies begin to produce melatonin, a sleep-promoting hormone. Therefore, when we go against this natural law, such as using electronic devices with blue light at 11 p.m., it may interfere with our biological clock and cause sleep problems.
Quality and quantity of sleep: It's not just about the length of time
Many people think that as long as they sleep long enough, they are fine. But in reality, the quality of sleep is just as important. Sleep can be divided into several stages, including light sleep, deep sleep, and REM sleep. Each stage has its own unique function and importance. The deep sleep stage is essential for physical recovery, while REM sleep is essential for memory and Xi. If our sleep patterns are disrupted, we may not be able to get enough deep sleep and REM sleep, even if we sleep long enough.
Sleep at 11 o'clock: the hidden danger of resting late
When we discuss the Xi of falling asleep at 11 p.m., it's important to understand its profound effects on the body's biological clock and sleep cycle. The human biological clock, or circadian rhythm, is a built-in clock in our body that regulates sleep and wakefulness. Usually, this biological clock is closely linked to the Earth's natural light-dark cycle. When this rhythm is disrupted, problems such as decreased sleep quality and dysfunction of the body may follow.
Adjustment and disorder of the biological clock
Going to bed at 11 p.m. means you may be missing out on your body's natural sleep window. For most people, this window is usually between 9 and 11 p.m. Missing this time slot can lead to a disruption of the biological clock, which in turn can affect energy and concentration the next day. In addition, irregular sleep schedules may interfere with the normal secretion of melatonine, an important sleep-regulating hormone.
Changes in deep sleep cycles
Deep sleep and REM sleep are two key stages in the sleep cycle. Deep sleep, the third stage of non-rapid eye movement (NREM) sleep, is essential for the body to recover and the immune system to function. Falling asleep at 11 p.m. may shorten the duration of deep sleep, affecting the body's self-healing and recovery process. At the same time, REM sleep, the stage of sleep associated with dreams, is essential for emotional processing and memory formation. Going to bed late may lead to reduced REM sleep, which in turn can affect mental health and cognitive function.
The "Four Sleep Truths" may be a way to turn your conventional wisdom upside down
Truth 1: It's not the long time, it's the high quality!
The quality of sleep has an impact on physical and mental health far beyond the duration of sleep. A key point is to achieve adequate deep sleep and REM sleep cycles. Deep sleep helps the body repair and recover, while REM sleep is closely related to mental health and memory integration. One study showed that deep sleep deprivation can lead to memory loss and slower reaction times. Therefore, it is more important to pay attention to the quality of sleep, such as avoiding light pollution and noise, and ensuring a comfortable sleeping environment, rather than simply prolonging sleep time.
Truth 2: Night owls can hurt their bodies!
Going to bed late can disrupt the body's biological clock and affect hormone levels, such as lowering melatonin production. Melatonin not only regulates sleep cycles, but also helps regulate the immune system and reduce oxidative stress. Sleeping late for a long time may also increase the risk of abnormal glucose metabolism (often called diabetes) and increased blood pressure in the systemic arteries (hypertension). Therefore, adjusting your sleep schedule and trying to fall asleep earlier in the night can help maintain your body's normal circadian rhythm and health.
Truth 3: As we age, so does our sleep!
As people age, their sleep patterns and needs change. Older people tend to need to go to bed earlier, but they may sleep for shorter periods of time. This is partly due to changes in the biological clock, and partly due to changes in health and lifestyle Xi. Adapting to these changes and maintaining regular sleep Xi is key to maintaining healthy sleep. For example, avoiding caffeine and having dinner too late can help improve sleep quality.
Truth 4: Change your Xi and improve your sleep quality!
The key to improving sleep quality is to adjust your daily Xi. It is recommended to start with the following aspects: First, make sure that the environment before bed is comfortable, quiet, and dark, which can help promote the secretion of melatonin. Second, establish a regular sleep pattern, such as going to bed and waking up at the same time every day. Finally, avoid using electronic devices such as cell phones and computers before bed, as the blue light emitted by them may interfere with sleep.