Almost everyone has experienced the following situation:
I like always want to stay up late to catch
I can’t finish my work, stay up late and hold on to finish
driving at night without rest, stay up late and finish
and friends’ games at once, stay up late to enjoy the time of freedom
…
Sleeping at night and staying up late has become the "new normal" of people’s lives today.
What time does it take to sleep count as staying up late? What are the harms of staying up late to the body... Today we will talk about ~
popular science guest
Fang Hong
Chief physician, professor, master's supervisor, 6 Chinese medicine doctors at Longhua Hospital Affiliated to Shanghai University of Traditional Chinese Medicine, and director of the Department of Preventive Health Care of Traditional Chinese Medicine. He served as deputy chairman of the Prevention of Diseases in Shanghai Society of Traditional Chinese Medicine.
When is the time to sleep or stay up late?
Sleeping after 23 o'clock every day, or sleeping irregularly can be considered as staying up late.
The best sleep time is about 7 hours. Both insufficient sleep time and excessiveness are significantly associated with decreased cognitive ability. Although the average response speed caused by long-term lack of sleep can be restored, other functions such as attention, cognitive efficiency, and memory cannot be fully restored.
html Children and early adolescents aged 06-12 years sleep at least 9 hours a day, and lack of sleep during adolescence may lead to developmental impacts.So staying up late is not a simple matter of going to bed at some point, regular sleep is the foundation.
When you are excited when you are staying up late, have you noticed that your body is calling for help through feelings?
(I) Staying up late can easily damage the liver and gallbladder
The liver plays a role in hiding blood and detoxifying from 11 pm to 3 pm. Staying up late during this period will consume liver blood. Over time, it will damage liver qi and cause impairment of dispersion and dispersion. Staying up late for a long time may lead to weak gallbladder, which may cause shock, fear, insomnia and dreams. The skin will also have problems such as dryness, yellowish complexion, dark spots, acne, and acne. More and more sleep disorders are related to the pathogenesis of chronic liver disease.
(II) Staying up late can easily damage the spleen and stomach
Staying up late leads to liver blood loss. If the liver qi invades the stomach, the spleen and stomach will be ineffective, and stomach qi will be reversed and will cause vomiting; people who stay up late often eat "night snacks", the liver and stomach are inconsistent, the spleen will lose its health, and the food will be difficult to transport and transform, which will lead to no thought of eating and poor appetite.
(III) Staying up late is easy to hurt your heart
People who stay up late for a long time will feel palpitations and shortness of breath , palpitations and chest tightness. The chance of suffering from coronary heart disease , stroke and other diseases is higher. From 4:00 to 7:00 a.m., the body's sympathetic nerve excitability increases and cardiovascular activity is unstable. If you are not in a rest state at this time, it is more likely to lead to myocardial infarction, angina pectoris, cardiogenic asthma, , etc.
(IV) Staying up late can easily damage the kidneys
Excessive fatigue will affect the normal balance of yin and yang, secretly consume the human body's yin blood, and damage the kidneys, leading to kidney yin deficiency, insufficient yin blood, and health problems such as renal insufficiency and short development.
(V) Staying up late is easy to have low immunity
Staying up late for a long time will lead to a decrease in the body's immunity, the body's metabolic disorders, leading to fatigue and poor mental states, which will easily cause colds, allergies, etc. Many diseases will take advantage of the situation.
(VI) Staying up late can lead to memory loss
Due to insufficient sleep, people who stay up late for a long time are prone to dizziness, memory loss, inattention and other conditions. Even have nightmares, neurasthenia, insomnia, etc.
(7) Staying up late and prone to obesity
When people sleep, their bodies will secrete a substance called " leptin ". Staying up late for a long time will affect the secretion of leptin. It will also affect the sensitivity of fat insulin, nutrient storage, etc., which will lead to obesity, impaired glucose tolerance and metabolic complications.
(8) Staying up late is prone to neurodegenerative diseases and mental illnesses
If we lack good sleep, we will be more likely to have emotional disorders. It is mainly because lack of sleep is a stress stimulus for our bodies and can induce the release of stress hormones.These stress hormones are circulated through body fluids back into the brain's emotionally-related areas and bind to the corresponding receptors, thereby increasing our anxiety and stress levels and making us more susceptible to adverse emotions.
How to maintain regular sleep?
Staying up late is not just a few minutes to go to bed. Regular bedtime is the foundation. It is recommended that you maintain regular bedtime while maintaining sufficient sleep. In terms of sleep and health care, traditional Chinese medicine emphasizes active rest, regulating mood, regulating yin and yang, and , four seasons of health care . The most important thing is to sleep on " nap ".
min (corresponding to 23:00 to 1:00 in modern time) the yin energy is the most powerful and the yang energy is weak;
noon (corresponding to 11:00 to 13:00 in modern time) the yang energy is the most powerful and the yin energy is weak.
When Yin and Yang alternate, the human body's meridian qi "combines Yin" and "combines Yang". Sleeping well at midnight is beneficial to the human body's nourishing Yin and Yang.
For people who have to stay up late, in addition to normal night rest, they should also "take advantage of time" to make up for sleep, develop good sleep habits, calm their emotions, live on time, which is beneficial to health.
How to reduce and prevent sleep problems through reasonable exercise?
1) resistance training (dumbbell, elastic band ) and medium-intensity aerobic exercise (running, jumping) have a relatively outstanding effect, and medium-intensity aerobic exercise has the effect of significantly improving sleep disorders.
2) The exercise program that uses exercises 3 times a week, each exercise lasts for about 60 minutes, and lasts for about 16 weeks is the most significant effect of improving sleep disorders.
3) The effect of resistance and aerobic exercise in the afternoon is the greatest, followed by morning exercises, and the lowest is morning exercises.
In terms of traditional Chinese medicine exercise health care, is there any way to improve sleep?
1) The morning exercise is called "Awakening the Spirit in the Morning" and it is divided into three ways to support the Yang.
is the posture of supporting yang, which is to "revitalize yang and awaken the spirit", and the starting point is to tap the teeth and .
two styles of supporting yang are to "replenish the spirit". By following the meridians, the three yang meridians of the feet are pressed and rubbed by the hands and , the three yang meridians of the human body can be stimulated. The three Yang meridians of the hand originate from the end of the human fingers and circulate towards the human head and end at the human head. The three yang meridians of the foot are connected to the foot from the head through the trunk and the outer side of the lower limbs.
Twelve meridians Direction and handover rules, flow order
Three ways to support yang are "helping yang to control the spirit". Using techniques to massage the acupoints of the Yanghui, such as Dazhui and Baihui, can promote the transformation of yang, and the whole body is open to yang and protect the qi, and relieve wind and heat, and feel refreshed.
2) The practice of noon at noon is called "The Secret Practice of Noon at Noon", which is divided into two types of flat secrets.
The secret style of the body is to "lie down and sleep", and the posture of imitating the Five Dragons Plate Body Technique makes the body's energy and spirit reach a relatively peaceful state.
Wulong Pan Body Technique Position:
1. Lying on your side: both to the left and right.
2. Taking the left side lying as an example, gently place the thumb of your left hand in the depression behind the earlobe, with your index finger and middle finger against the left temple, your ring finger and little finger naturally attach to the side of your head, and your left elbow bend against your chest ribs, and sleep with your pillow.
3. Bend your elbow with your right hand, and put your palm on the Laogong point on the "Jianjing" point on the left shoulder, and put your right elbow lightly on the left elbow.
4. The left leg is underneath, bend the knees and bend it all, like bending the bow, bend it with your own comfort.
5. The right leg is slightly bent, overlapping on the left leg, the right foot is on the left foot's "slosing the yang point", and the left leg is attached to the heel of the right leg.
flat secret two styles are the "yin and yang double flat method". They are rubbed and pressed on Guanyuan, Mingmen and other acupoints, which leads to yang from yin and yang from yang, and yin and yang to nourish the spirit.
3) The exercise method at night is called "Enriching the mind before going to bed", which is divided into two styles: nourishing the yin and returning the original.
The style of nourishing yin and returning to the original body is to "replenish yin and calm the spirit". It follows the meridians and massages the three yin meridians of the hands and feet, which not only guides the yang to move yin and enters the organs to fill the essence, but also opens the meridians to drive away evil spirits and calms the mind. The three Yin meridians of the hand walks from the chest, chest and abdomen to the end of the fingers. The direction of the three yin meridians of the foot is from the foot to the chest and abdomen.
The two styles of nourishing yin and returning to the original state are "inducing yang and calming the spirit". Use the finger to rub the three points of Yintang, Danzhong and Qihai to nourish the vital energy and nourish the kidneys and consolidate essence, broaden the chest and clear the heart, eliminate irritability and calm the mind.
How to improve sleep through diet?
After staying up late, you should supplement your food in a timely and reasonable manner. Eat more high-quality protein foods such as fruits, vegetables, fish, lean meat, eggs, and milk. Do not drink beverages containing caffeine after noon; you can eat black beans , black sesame , mulberries, etc. to nourish the liver and kidneys; eat more nutrients rich in protein, vitamins, dietary fiber , calcium and iron to relieve fatigue and protect the liver; you can drink a small cup of warm water before going to bed to avoid drinking, eating, smoking, and exercising vigorously.
For those who have to stay up late, the following remedies are recommended:
1. Millet red dates and wolfberry porridge
is suitable for those who stay up late to eat if they have blood deficiency, vertigo, restlessness, insomnia, tinnitus and other symptoms.
2. Oatmeal, sesame, walnut porridge,
is suitable for those who have dry skin and dark complexion caused by staying up late, or those who have kidney deficiency, dreams, insomnia, low back pain and other symptoms.
3. Lily jujube kernel porridge
calms the heart and calms the mind, acclimates sweating and promotes salivation, calms down and helps sleep. It is suitable for people who stay up late to work.
4. Brewing red dates, chrysanthemum tea
can clear heat, improve blood, improve eyesight, and prevent dark circles.
5. Calla lily root juice
After drinking it, leave residue. Apply it to the eyes for 10 minutes before going to bed. It can disperse blood and remove blood stasis and prevent dark circles from appearing.
Common misunderstandings and problems in outpatient clinics QA
Q:
There is a saying circulating on the Internet that as long as the same sleep rhythm and quality are maintained for a long time, it is similar to 10 o'clock sleep at 6 o'clock and 2 o'clock sleep at 10 o'clock. Right? The view of
is wrong. The study found that falling asleep from 10 to 11 pm has the lowest risk of cardiovascular disease, and people who fall asleep more than 12 pm have the highest risk, suggesting that falling asleep time is a potential independent cardiovascular risk factor. Therefore, the risk of cardiovascular disease in falling asleep at 2 a.m. is increased, which can easily induce myocardial infarction, heart failure, , chronic ischemic heart disease, stroke, and transient cerebral ischemia .
Q:
The day before staying up late, supplement your sleep first. Is it useful?
Sleep more than the day before staying up late and save tomorrow's sleep first. This is also unscientific. It is prone to "Monday Syndrome" and is more prone to drowsiness.
Q:
Then I can replenish my sleep after staying up late?
Even if you sleep for more than ten hours in one breath, you cannot make up for the few hours you owe before. Taking up sleep on weekends will not only not bring positive results, but will disrupt the circadian rhythm and make the situation in the next work cycle worse, which will not be worth the loss.
summary
Sleeping time after 23 o'clock every day, or sleeping irregularly, can be regarded as staying up late. Staying up late for a long time is prone to many discomforts such as vision loss, palpitations, chest tightness, and low back pain, which can easily cause dangerous diseases such as myocardial infarction, which seriously affects physical and mental health, work and study.
suggests that everyone develop personal sleep habits on the basis of following the circadian rhythm and maintain regular sleep for about 7 hours a night.
Healthy sleep not only requires active rest and ensure sleep, but also conform to the changes of day and night and four seasons. Exercise appropriately during the day and combine it with food supplements. Sleep regularly at night to ensure rest, so that you can have a clear and bright mind.
Text: Longhua Hospital Affiliated to Shanghai University of Traditional Chinese Medicine Shanghai Release
Editor: Lin Xinyi
