From the perspective of traditional Chinese medicine, traditional Chinese medicine theory believes that "it is good to go to bed early and get up early", and advocates going to bed before 11 o'clock at night and getting up at 5-6 o'clock in the morning, believing that such a routine is in line with the laws of nature and helps to maintain good health.
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What are the benefits of going to bed early and waking up early
Get enough sleep
Going to bed early and waking up early helps ensure that you get enough quality sleep, which is essential for the recovery of the body and brain.
Improve the synchronization of the biological clock
The human body has an internal biological clock, also known as a circadian rhythm, which affects sleep, waking state, hormone secretion, and body temperature, among other things. Going to bed early and waking up early helps maintain the synchronicity of this rhythm.
Boosts immunity
Getting enough sleep helps boost the immune system and reduce the risk of infection and illness.
Improves cardiovascular health
Regular sleep habits are associated with a lower risk of heart disease and high blood pressure.
Enhances skin health
Sleep is essential for skin repair and regeneration, and going to bed early and waking up early can help keep your skin healthy and youthful.
Promote reproductive health
Sleep has an effect on the secretion of sex hormones, and good sleep habits contribute to reproductive health.
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Is going to bed late and waking up late bad for your body
Going to bed late and waking up late is not necessarily harmful to the body, the key is whether you can ensure adequate sleep time and sleep quality. However, some studies have shown that going to bed late and waking up late may have some potential adverse health effects. Here are some of the disadvantages that can come with going to bed late and waking up late:
Disturbance of the biological clock
Going to bed late and waking up late can lead to a disruption of the biological clock (circadian rhythm), which may affect the body's physiological and biochemical processes, including sleep, body temperature, hormone secretion, etc.
Lack of sleep
Going to bed late and waking up late can lead to insufficient sleep time, especially if a person is not able to get enough rest during the day. Long-term sleep deprivation can adversely affect health, including weakened immunity, cardiovascular health issues, cognitive decline, and more.
Increased risk of chronic disease
Sleeping late and waking up late for a long time may increase the risk of chronic diseases such as heart disease, high blood pressure, diabetes, etc.
Mental health issues
Going to bed late and waking up late can lead to mental health problems such as mood swings, anxiety, depression, etc.
The pace of life is irregular
Going to bed late and waking up late can lead to irregular life rhythms, which can affect daily activities, work, and social arrangements, which can increase stress in life.
It is important to emphasize that not all late sleeps and wakes up late can have adverse health effects. For some people, going to bed late and waking up late may be dictated by their natural body clock, and they may be able to get enough sleep by going to bed late and waking up late. For these people, maintaining a regular sleep schedule and good sleep quality is key. However, for those who go to bed late and wake up late resulting in sleep deprivation or an irregular lifestyle, changing their sleep schedule may be beneficial for their health.
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How to create a suitable schedule based on your personal biological clock
Know your sleep type
Are you a "go to bed early and wake up early" or a "night owl"? Knowing your natural tendencies can help you determine the right time to sleep.
Consider work and study needs
What are your working or study hours? There is a need to stay awake and focused during these times.
Make sure you get enough sleep
Adults typically need 7-9 hours of sleep per night. Based on your waking time, calculate the right amount of sleep and try to be consistent.
Consider taking a lunch break
If you're feeling tired during the day, consider scheduling a short lunch break (20-30 minutes) to increase alertness and efficiency.
Relax in the evening
Relaxing activities, such as reading, meditating, or taking a warm bath, before bed can help prepare your body for sleep.
Be consistent
Try to follow the same schedule on weekends and holidays as well to avoid disrupting your body clock.
Avoid using electronic devices at night
Reduce the use of your phone, computer, and TV before bedtime, as the blue light emitted by the screen may inhibit melatonin production and interfere with sleep.