▼
"Cang Dang Dang", the bell in the hall rang 10 times, Beijing time was exactly ten o'clock, it was very time-reading...
Mother's voice also "Change" on time: "Female, Go to bed early, , who stayed up late, will get fatter if you get fat", and urged me to go to bed again.
I agreed, "Okay, go to bed right away." But I knew in my heart that my mother used my most feared-fat, to fool me.
It is not easy for me to go to bed early because:
When I was in school, I could go to bed early every day after the lights were turned off. However, the roommate in the dormitory started to be busy after the lights were turned off. Some people washed up and some made phone calls, and they called for an hour. In this way, I got used to going to bed late. After working on
, I finally don’t have to stay up late for a long time, but I also stay up late occasionally, especially when I encounter good TV series, I will really get addicted. Good TV series, I still want to watch it, but I can’t stop at all! When you want to stop, you will wonder, what will happen in the next episode? Keep going!
OK, I won’t watch the show tonight, go and watch the social platform of Jay Chou’s that I like. Jay Chou posted two photos, and he has gained a little weight again, but it doesn’t matter, I like his talent, leave a message to express my admiration.
A netizen's message attracted me. The netizen said to Jay Chou: "Stay late and get fat." , and Jay Chou also replied to her: "No wonder why I can't lose weight" .
◎ Network screenshot. Why does the sentence
mean so similar to what my mother said.
01
Is there really a relationship between sleep and obesity?
International authoritative sleep magazine Sleep Published a study on the relationship between "sleep and weight" - The less sleep time at night, the easier it is to gain weight. [1]
◎ Screenshot of the research report.
Research results show that people who sleep for 6 hours a day will gain a lot of weight than those who sleep for 7 hours; while those who sleep for only 5 hours a day will gain more weight than those who sleep for 6 hours a day. Calculate, as long as you lack sleep for two consecutive days and sleep more than two hours less than usual, it will have an impact on your weight.
not only makes you prone to gain weight if you sleep less, Sleep Another study on "sleep and weight" published by will also make you fat if you sleep late! [2]
This study divided 2,200 adolescents aged 9 to 16 into four groups: early to go to bed and wake up early (EE), early to go to bed and wake up late (EL), late to bed and wake up early (LE), late to bed and wake up late (LL).
recorded the weight and daily exercise before and after sleeping and after getting up. Finally, it was found that:
young people in the group of hibernating and getting up late are 1.5 times more likely to be obese than those in the group of early going to bed and early going up early, 1.8 times more likely to lack sufficient activity, and 2.9 times more time to watch TV or use mobile devices.
students who are lucky enough to sleep really don’t have to question: There are currently a lot of research in medical clinical practice that shows the fact that the less sleep you sleep, the fatter you get.
02
You will get fat if you sleep less and you will get fat if you sleep late. So can you stay up late "once once"?
Uppsala University has conducted in-depth research on the so-called "once occasionally" staying up late. The research team's research shows that just staying up late for one night will trigger tissue-specific changes in epigenetic , gene expression and metabolism, which are related to the decrease in muscle mass and the increase in fat.
◎ Screenshot of the research report.
research shows that even short-term lack of sleep can lead to people consuming more foods and is more inclined to choose to intake high-calorie foods . [3]
In actual situation, although many people also want to have a great sleep quality, they just can't do it. How can they break it?
1. One hour before going to bed, take a hot bath
The body temperature rises when taking a hot bath. During the period of body temperature drop after the body temperature rises, it will make people feel sleepy. So take a hot bath before going to bed to increase the body temperature of , and it will be easier to fall asleep during the subsequent period of temperature drop.
2. Coffee and alcohol, it is not advisable to drink
coffee from the beginning will inhibit deep sleep. Therefore, coffee will allow you to have longer mild sleep stages and shorter deep sleep stages during sleep, so you cannot get enough rest during sleep.
. Although alcohol, although it causes people to fall asleep quickly, it will be in a light sleep state in the first half of the night, and cannot sleep deeply ; in the second half of the night, after the alcohol is completely metabolized, there will also be a rebound effect, making the second half of the night sleep lighter and even wake up.
3. Melatonin is important
At night, the secretion of melatonin helps us fall asleep. During the day, when the sun shines into the room, although we have not opened our eyes, retinal cells have begun to respond to light. They send signals to the biological clock of the brain to remind pineal glands to reduce the secretion of melatonin in sleep, so the body will be more alert and begin to wake up.
We can choose curtains with strong shading to block the influx of sunlight and ensure that we do not wake up in advance.
4. Food and sleep
Foods rich in carbohydrate will produce a series of chain reactions, allowing us to increase drowsiness. When carbohydrates are digested in the stomach, they will release insulin . Insulin can help tryptophan enter the brain, and then tryptophan will be converted into 5-hydroxytryptamine , which makes people sleepy.
Intake of protein will produce the opposite effect as carbohydrates. The protein is converted into amino acid , which will prevent tryptophan from entering the brain, so people will experience drowsy serotonin, which will reduce accordingly, and people will become more alert.
Therefore, eating protein-rich foods at noon may eliminate your sleepiness in the afternoon; eating carbohydrate-rich foods for dinner will help you sleep , but it is best to eat four hours before bedtime.
OK, I will never dare to go to bed late again! I not only want to be a good child who goes to bed early and gets up early, but also a thin man who goes to bed early and gets up early!
Reference:
[1] Why a Lack of Sleep Can Make You Fat, and How to Keep From Gaining Weight.2016-2-29.https://www.health.com/condition/sleep/why-a-lack-of-sleep-can-make-you-fat-and-how-to-keep-from-gaining-weight.
[2]https://xueshu.baidu.com/usercenter/paper/show? paperid=24ce203ca8e70874dd9ba8b68f279b17&site=xueshu_se. DOI: 10.5665/SLEEP.1266.
[3]Acute sleep loss results in tissue-specific alterations in genome-wide DNA methylation state and metabolic fuel utilization in humans.22 Aug 2018.DOI: 10.1126/sciadv.aar8590.
