Did you sleep well last night?
According to a survey report released by the National Health Industry Enterprise Management Association Sleep Industry Branch, etc.,
, showing that
, the average respondent stayed up late for 3.6 days a week,
Only 8.6% of people never stayed up late
If you keep going to bed early, what will it be different?
Bed early sleep will indeed reap these changes
1. The skin will indeed get better
Keep going to bed early and the skin will indeed get better. Ma Yi, attending physician of the Preventive Health Department of Beijing Geriatric Hospital, published an article on the People's Daily Health Client in 2021 that insufficient sleep will attenuate the various regulatory abilities of skin cells and affect the vitality of epidermal cells. Premature aging, dull complexion, premature facial wrinkles or pigment spots appear on the surface; rough, dry skin on the limbs, and more desquamation; fingernails lose normal smoothness and luster; hair falls off, is scattered, easily broken, and loses light.
2. The mood will also get better
Have a good sleep so that your mood will be more stable. Fang Hong, director of the Department of Traditional Chinese Medicine Preventive Health Care at Longhua Hospital Affiliated to Shanghai University of Traditional Chinese Medicine, published an article in The Paper in 2022 saying that lack of sleep is a stress stimulus for our bodies and will induce the release of stress hormones. These stress hormones are circulated through body fluids back into the brain's emotionally-related areas, combining with corresponding receptors, thereby increasing our anxiety and stress levels and making us more susceptible to adverse emotions.
3. The brain feels more flexible
There is a good sleep, and the brain feels more flexible to use. , Chief Physician of Neurology, Shanghai Changzheng Hospital, Shanghai Neurology Department, Zhao Zhongxin, in 2019, interpreting the Chinese theme of " World Sleep Day ", said that if the sleep time is greater than 7 to 8 hours a day, the memory damage-related protein has almost no deposition; if the sleep time is between 6 and 7 hours a day, the memory damage-related protein deposition will increase significantly; if the sleep time is less than 6 hours a day, the dementia-related protein will increase exponentially.
4. Better immunity
0Wang Zhixuan, a mental health physician at Zhejiang Hospital, said in an interview with Health Times in 2016 that people who go to bed early and get up early and have good sleep habits have higher sleep quality and stronger immunity than those who stay up late and sleep in.
5. Blood sugar and blood pressure are more stable
People who go to bed early will have smoother blood sugar and blood pressure and are healthy. Beijing Century Temple Hospital cardiac surgeon Chen Xinghua published an article in People's Daily Health No. 2022 that staying up late often causes excessive excitement of the sympathetic nerves in the body, and activates renin angiotensin aldosterone system , causing blood pressure to rise and the heart's load and pressure increase.
In addition, Wang Yao, chief physician of the Department of Endocrinology at Zhongda Hospital Affiliated to Southeast University, published an article in the Health Times in 2017, pointing out that staying up late often will cause sympathetic nerve excitation , adrenal cortex hypermedulla, affecting hormone levels in the body, endocrine rhythm is disrupted, affecting the function of insulin , and can easily lead to type 12 diabetes or other metabolic diseases.
Doctor recommended to fall asleep from 10 to 11 pm
Beijing Union Hospital Chief physician of Neurology Department Xu Weihai Professor Xu once told the Health Times that the body structure and biological rhythm of modern people are similar to those of ancient people, and they have not evolved to be able to adapt to the modern environment (staying up late), so staying up late requires moderation, which is not conducive to physical health. Of course, some studies have shown that people with the gene "night owl" can ensure that they are energetic the next day even if they go to bed late. These people are born with the characteristics of "night owl".
But in general, most people still need to be restrained when staying up late.A study published in the journal PLOS Medicine in October 2022 confirmed that
sleep less than 5 hours will significantly increase the risk of suffering from a variety of chronic diseases!
Specifically, in the 50s, sleep duration ≤5 hours caused a significant increase in the coexistence rate of multiple chronic diseases in participants by 30%, and the probability of chronic diseases diagnosed within 25 years of follow-up increased by 20%, and the risk of death increased by 25%.
Don’t wait until you get sick before you start going to bed early. It’s best to fall asleep from 10-11 o’clock in the evening!
From the perspective of traditional Chinese medicine theory, staying up late if you don’t sleep after more than ten o’clock in the evening. Chief physician of the Department of Brain Diseases, Guang'anmen Hospital, Chinese Academy of Chinese Medical Sciences, Jing Zhiwei published an article in the Health Times in 2019 that it is recommended that you should start preparing to go to bed at 10 o'clock every night, and it is best to fall asleep before 11 o'clock.
He said that the yin energy is the most abundant from 11 to 1 o'clock in the evening. If you are in a sleep state, the yang energy has just grown, falling asleep can best nourish yin, and sleep quality is the best. The chance of many lifestyle diseases or sub-health states such as hyperlipidemia or have a very small chance of attack.
A foreign study also showed that falling asleep from 10 to 11 pm is better. A study published in the 2021 of the European Heart Journal found that going to bed from 10 to 11 p.m. is associated with a lower risk of heart disease.
There are so many benefits to insisting on going to bed early
Everyone should try to develop the habit of going to bed early ~
How to judge your sleep quality?
What kind of sleep is high-quality sleep?
In fact, there are generally three criteria for evaluation: Energy, emotions and work ability .
If you sleep for a night, you will be very energetic the next day, you will be in a very happy mood, treat others peacefully, and have a good memory. This is high-quality sleep. But if you wake up, you will feel dizzy, headache, feel drowsy, have a bad memory, and are prone to lose your temper, then it means that the quality of this sleep is not high and needs adjustment. To summarize the role of sleep, there are generally the following aspects:
Note: Don’t just judge the quality of sleep based on the length of sleep!
If you want to judge the quality of sleep, you must not simply look at the length of sleep. Some people came to see a doctor and said that he only slept for four hours at night. However, after asking, they found that although he didn't sleep for a long time, he was very efficient in work the next day, and was in good mood, and there was no abnormality. Such a person is completely normal. Your body will give you the most direct feedback. If you are sure that the quality of sleep is high, there is no need to worry about the unique length of sleep. can play the six major functions mentioned in the previous article, and such sleep is of high quality.
Source: Health Times, Renwei Health
