In this fast-paced society, people often sacrifice precious sleep time in pursuit of work-life balance. During the day, he is busy with work and daily affairs, and at night it becomes a haven for personal time.
Many people choose to indulge in mobile phone screens at this time and start the so-called "revenge staying up late". As the night drifted down, the sleepiness grew, only to find that the hour hand had pointed to one or two o'clock in the evening. Such a lifestyle often results in people getting only four to five hours of sleep overnight.
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Studies have found that chronic sleep deprivation can lead to severe systemic inflammation and premature death.
1. Go to bed 1 hour earlier and reduce depression
If you're experiencing low mood or depression, try to fall asleep an hour earlier. A 2021 study showed that going to bed and waking up an hour earlier each day reduced the risk of major depressive disorder by 23%.
2. Go to bed 1 hour early, which is farther away from Alzheimer's disease
Long-term sleep deprivation interferes with the brain's ability to clear β-amyloid, the accumulation of which is strongly associated with the development of dementia.
Studies have shown that for each additional hour of sleep that occurs when you sleep less than 7 hours a day, the risk of dementia can be reduced by 27%.
3. Go to bed 1 hour earlier for stronger immunity
Those who go to bed early and wake up early and have good sleep habits generally enjoy higher quality sleep and stronger immunity than those who go to bed late and sleep late.
By adjusting your sleep habits, you can not only improve your physical health, but also improve your quality of life. Going to bed early not only helps with physical and mental health, but also allows us to better face the challenges of the next day.
4. Go to bed 1 hour early, and your blood pressure gets better
Staying up late often overactivates the sympathetic nervous system, which in turn triggers the renin-angiotensin-aldosterone system, leading to an increase in blood pressure and an increase in the burden on the heart.
5. Go to bed 1 hour early, and the heart is better
Going to bed late and waking up late (i.e., going to bed after 11 p.m. or waking up after 8 a.m.) significantly increases the risk of chronic heart failure.
People who woke up after 8 a.m. had a 53% increased risk of chronic heart failure compared to those who woke up before 6 a.m.
6. Go to bed 1 hour early and your skin will get better
Lack of sleep weakens the ability of skin cells to regulate, affecting their vitality and leading to premature skin aging.
Lack of sleep can lead to wrinkles and pigmented spots on the face, rough, dry, flaky skin, tarnished nails, and hair that can become dry and brittle.
7. Go to bed 1 hour early, and your blood sugar gets better
Staying up late for long periods of time may lead to sympathetic overexcitation and adrenal hyperfunction, which can disrupt hormone levels and endocrine rhythms in the body, which in turn affects the function of pancreatic islet cells and increases the risk of type 2 diabetes and other metabolic diseases.
8. Go to bed 1 hour early and get in better shape
Staying up late is considered to be an important factor in weight gain as it can cause dysregulation of the endocrine system.
A regular routine, combined with proper exercise, can not only avoid weight gain, but also help maintain a healthy body shape.
9. Go to bed 1 hour earlier and think more clearly
The brain produces some metabolic waste products, such as glutamate, during daily activities. If these waste products accumulate too much, it may affect brain function and even lead to brain cell death.