As the saying goes: 'work at sunrise, rest at sunset. 'including three meals a day, they are all the life rules left by ancestors in practice, which is the principle of human adaptation to the environment.
Sleeping is a major function of health preservation, which is to replace the original cells with a large number of healthy cells. If one million cells die in the daytime and only 500000 cells are recovered in one night, the body will lose more and more money over a long period of time.
The difference between sleeping six hours and eight hours a day
Many people don't take staying up late seriously, especially young people. Do you know how much staying up late affects a person's face? Let's take a look at this comparative picture:
This picture is a 46 year old Sara who took part in a sleep school experiment in the UK. She slept eight hours for five consecutive days, compared with her face, which only slept six hours.
A picture is not enough shock? Here is a picture of the effect of a long lack of sleep on a person's appearance. Do you dare to stay up late after watching?
A week without sleep
711 genetic changes
'it's no big deal to sleep less. 'most people have this kind of fluke mentality, but as long as they sleep less than 6 hours a day and less than a week, their bodies will not be able to bear it.
A study by the University of Surrey in the UK showed that participants slept less than six hours a night for one week. After taking blood samples for testing, it was found that 711 genes had changed their functions:
It involves metabolism, inflammation, immunity and pressure resistance; insufficient sleep will disturb the biological clock and make people's mental state unstable in a day.
This means that lack of sleep can hinder the body's supply function and increase people's risk of disease.
Lack of sleep will not only lead to serious health risks, such as obesity, heart disease and diabetes, but also lead to cognitive impairment and affect people's ability to drive safely.
According to the research results, once the normal sleep mode continues to be destroyed, it will cause permanent damage to human organs and physiological tissues, leading to a variety of diseases.
Therefore, more than 6 hours of sleep should be guaranteed every day. If you stay up late occasionally, you should make up for it in time the next day.
1. Obesity
People who stay up late often eat 'night snack', which is not only difficult to digest, but also causes anorexia in the next morning, resulting in unbalanced nutrition and obesity.
2. Deafness and tinnitus
Lack of sleep, easy to cause inner ear blood supply, damage to hearing. Staying up late for a long time can lead to deafness.
3. Decreased immunity
Often stay up late, tired, depressed condition, the human body's immunity will follow the decline, cold, allergies, etc. will be found on your head by accident.
4. Memory loss
The sympathetic nerves of those who stay up late keep excited at night. In the daytime, they will be listless, dizzy, brain swelling, memory loss, inattention, and unresponsive. For a long time, there will be neurasthenia, insomnia and other problems.
5. Risk of heart disease
Long term 'black and white reversed' people, not only bad temper, viscera can not be adjusted in time, so that the risk of heart disease increased.
6. Skin damage
The skin enters the maintenance state at 10-11 p.m. if you stay up late for a long time, your endocrine and nervous system will be out of order, making your skin dry, weak elasticity, dull and dull, and there will be acne, acne, black spots and other problems.
1. Don't drink a lot of water before going to bed
Drinking too much water will make you wake up frequently and directly affect the quality of sleep.
2. Don't drink coffee six hours before bedtime
Caffeine can stimulate the nervous system, and has a certain diuretic effect, easy to lead to insomnia.
3. Stop eating 2 hours before going to bed
If you eat too much for dinner or eat before bedtime, it will increase the secretion of gastric acid, which will bring a burden to your stomach.
If you feel hungry before you go to bed, you can eat a light diet, such as a piece of wholemeal bread or half a glass of milk.
4. Don't do physical exercises before going to bed
Sports will make the brain in an excited state and affect the quality of sleep. Before going to bed, do some gentle stretching exercises to calm your body and mind.
5. Don't watch exciting TV programs before going to bed
Watching stimulating programs will make the brain's excitement point can't be turned off in time, which will lead to difficulty in falling asleep, or repeated dreams at night.
6. Shut down the electronics one hour before going to bed
The use of mobile phones, computers, etc. before going to bed will hinder the production of melatonin, making sleep in a shallow state.
7. Don't think about working too much before you go to bed
If you still think about your work before you go to bed, your spirit will not be fully recovered, and the work pressure will make you unable to sleep.
8. Try not to drink before going to bed
Many people think that drinking before going to bed can promote sleep, but research has proved that although it can make people fall asleep quickly, it can make sleep stay in the light sleep period, it is difficult to enter the deep sleep period and reduce the sleep quality.
Disease warning in sleep
Sleep should be early, no more than ten hours, the elderly to eight, no more than nine. At the eleventh hour, when Yang is born, it belongs to the kidney. At this time, insomnia occurs. The kidney and water will be deficient. The heart and kidney are connected. If water is deficient, the fire will be strong. It is most likely to hurt the spirit. Do not take sleeping pills to help you sleep.
If you take a nap at noon, that is, from 11:00 to 1:00 in the morning, it is the time of Yin life, belonging to the heart. If you can't sleep at this time, you can sit still for a quarter of an hour, close your eyes and refresh your mind.
It is better to get up early in summer and late in winter. Don't go to bed on your back after eating. If you get up early from 3 to 5 o'clock in Yinshi, don't be angry at this time. It will damage your lungs and liver.