Are you also staying up late to retaliate? The night is so beautiful, but it is also dangerous!

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A girl shared the changes after going to bed early for 286 consecutive days

Many netizens sighed

The tear grooves and nasolabial folds are shallow

Does going to bed early and getting up early really have such a big effect?

Are you still staying up late to retaliate?

How to get "effective" sleep?

“I suspect I was a street lamp in my previous life”

Insomnia, staying up late, and lack of energy during the day have become common problems for most people today.

The "2020 China Sleep Index Report" pointed out that the average sleep time of citizens in 2020 was 6.92 hours, and the proportion of people who often suffer from insomnia increased to 36.1%. Among them, sleep problems are more prominent among young people. 69.3% of young people will fall asleep after 23:00, and many of them have difficulty falling asleep.

Why has “staying up late” become a common phenomenon?

Are people even competing to be the "champion of staying up late"?

In fact, many young people are "staying up late for revenge"

Every day the sun rises and cars come and go

Everyone gets up under pressure

Into the fast-paced work

As night falls, the world finally becomes silent

It seems that only at this time can we completely "be ourselves"

No need to reply to WeChat every few minutes

No need to rack your brains to face various work problems

You can fully enjoy your own life

Therefore, many people continue to delay their bedtime.

Use staying up late to fill the emptiness in your heart

However, whether it is "active" staying up late or "passive" insomnia, lack of sleep will have an impact on the body and affect multiple organs.

After a survey of nearly 500,000 Chinese people, a research team from the School of Public Health at Peking University found that insomnia is associated with an increased incidence of cardiovascular and cerebrovascular diseases such as stroke within 10 years, and is particularly evident in young people and non-hypertensive adults.

When a person falls asleep, the heart rate is about 10 to 30 beats per minute lower than when awake, and the heart can "relax" a little. Adults who sleep less than 6 hours or more than 8 hours a night are at greater risk of heart disease.

Moreover, when you lie down to rest, more blood flows into the liver than when you stand, which helps improve the liver's detoxification ability. If the liver does not get a rest, the damaged liver cells will be difficult to repair and are prone to deterioration.

The filtration rate of the kidneys at night is slower than that during the day, and the urine output will decrease accordingly. If you lack continuous sleep for a long time, your kidney function may decline faster.

Therefore, "revengeful staying up late" not only fails to heal the body and mind, but makes our physical and mental state worse.

What is the difference between going to bed late and getting up late and going to bed early and getting up early?

In March 2021, researchers from the Second Affiliated Hospital of Xi'an Jiaotong University published a study on the relationship between sleep and heart health in the Journal of the American Heart Association, finding that going to bed and getting up late on weekdays, that is, going to bed after 11 p.m. or getting up after 8 a.m., significantly increases the risk of chronic heart failure.

The study included 4,765 people with an average age of 63.6 years, of which 46.3% were men. After an average follow-up of 11 years, 10.9% of the subjects reported a first diagnosis of chronic heart failure. In addition, compared with those who went to bed between 10 and 11 pm on weekdays, those who went to bed after 12 pm and between 11 and 12 pm had a 56% and 25% increased risk of chronic heart failure, respectively.

For people who sleep 6 to 8 hours a night, the risk of heart failure is particularly high. In addition, the researchers also found that waking up late on weekdays also has a risk of heart failure. Compared with those who get up before 6 a.m., those who get up after 8 a.m. have a 53% increased risk of chronic heart failure.

How to sleep efficiently?

There are currently two recognized factors that influence sleep regulation

One is the biological clock

Another is sleep homeostasis

That is to say

There are two key factors that affect sleep:

"Be regular" and "get enough sleep"

First of all, you need to be regular. You can set a fixed bedtime. It is recommended to go to bed no later than 11pm and get up around 6-7am.

Before going to bed, imagine some comfortable and relaxing environments, such as the beach, forest, etc. You can also cultivate specific behaviors, such as making a facial mask, soaking your feet, taking a hot bath, listening to soothing music, dimming the indoor lights, etc. to help you fall asleep.

You can drink a glass of warm water after waking up in the morning. It can stimulate the gastrointestinal tract that has rested overnight to start working, send out a signal to eat, and the body will wake up accordingly.

Regarding "getting enough sleep", the "Healthy China Action (2019-2030)" advocates that the average daily sleep time for adults should reach 7-8 hours from 2022 to 2030.

In terms of work and rest, the document also specifies different acceptable sleep durations for different age groups. Among them, primary school students sleep 10 hours a day; junior high school students sleep 9 hours; high school students sleep 8 hours; and adults sleep an average of 7 to 8 hours a day.

Source: Health Times, Dingxiang Doctor, The Paper

Compiled by: Dong Xiaoxian

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Editor: Muzi