"His eyes were as wide as brass bells......"
Do you have trouble falling asleep late at night?
"There are always people who stay up all night with red eyes......"
Do you stay up late playing on your phone when you can't sleep?
Due to lifestyle changes
the increasing pressure of social competition, etc
The influence of a range of factors
Staying up late has also become the norm for people
Many people sleep later and feel more refreshed
The later you sleep, the more energetic you are
But staying up late is very harmful
Fat, dumb, inattentive, forgetful
Weakened immune function
It is more likely to get type 2 diabetes and is also carcinogenic
……
What to do? I can't sleep!!
Actually, you want to have a good night's sleep
The key is whether your melatonin can be released in large amounts
What is Melatonin?
Melatonin, also known as pineal gland, is a neurohormone that can lighten the skin's color. It is secreted by the pineal gland of the brain, is affected by circadian rhythms, and is actively secreted in dark environments, and is important for sleep, mood, reproduction, tumor growth and aging.
What does it do?
Melatonin is the "regulator" of sleep, and its release will have a more obvious circadian rhythm and peak secretion. Melatonin secretion levels are low during the day, and sunset begins to gradually increase and release, eventually peaking at 2 a.m.; At dawn, the secretion of melatonin gradually drops to its lowest level.
However, there is actually a time lag in the process of increasing from its peak to the peak, for example, if you go to bed after 12 o'clock or 1 o'clock, our peak may be delayed by 4 o'clock ~ 5 o'clock, so it is difficult for the release of melatonin to reach an ideal peak state at this time.
Does supplementing with melatonin through exogenous sources help after staying up late?
For exogenous melatonin supplementation, in fact, there is some controversy in the current academic community, especially some inappropriate supplementation, which will lead to endocrine disorders, immune disorders, liver and kidney function impairment, etc., and may also increase the risk of cerebrovascular diseases, and have a certain impact on the fertility of young men and women.
How to have a good night's sleep
- Find ways to make your sleep regular;
- Before going to bed, the indoor light should be warm, and the surrounding environment should be dim and dull when sleeping;
- Don't play with your phone before going to bed, especially after turning off the lights, if you are using your phone within 1~2 hours before going to bed, then bright light will reduce the release of melatonin in the body by 20%.
- Try to avoid exercise for two hours before bedtime.