Staying up late is not good, going to bed too early can not reduce the risk of illness, please fall asleep during this time period
◎Xue Shimin
Everyone is familiar with the hazards of staying up late: poor energy, slow response, decreased memory, reduced immunity, and even premature aging.
So the earlier you go to bed, the better?
Not really.
Recently, in a large-scale study published in the European Heart Journal-Digital Health, a journal of the European Society of Cardiology (ESC), a research team from the University of Oxford in the United Kingdom and others found the best "time to fall asleep" to prevent cardiovascular disease .
Moreover, they also found that going to bed early or going to bed too late poses health risks.
"Best time to fall asleep" found
Participants in the study were between 37 and 73 years old, with an average age of 61 years.
Researchers found that after adjusting for age, gender, length of sleep (both short-term and long-term sleep are associated with a higher risk of cardiovascular disease), body mass index, diabetes, blood pressure and other confounding factors, sleep onset time and heart rate The risk of vascular disease presents a "U"-shaped relationship: people who start to fall asleep between 22:00 and 22:59 have the lowest risk of cardiovascular disease, and those who go to bed too early and too late will increase the risk of disease, and those who fall asleep at 24 or later The risk of illness is the highest.
The time here refers to local time, not Beijing time.
So far, this European study is the most extensive study to objectively assess the relationship between sleep and cardiovascular disease risk.
It proves a clear link between "time to fall asleep" and cardiovascular disease risk.
The best "time to fall asleep" is within a specific range of the daily cycle. Deviations from this range may be problematic whether it is too early or too late.
Sleeping more and less is bad for your health
Previous studies by the University of California in the United States have shown that sleeping too much and too little can cause health hazards.
The reason for this phenomenon is that violating the laws of the biological clock will cause harm to health.
Irregular work and rest will affect the reset of the biological clock.
All life on earth has a physiological mechanism called the biological clock.
There is a biological clock inside each of us, that is, a 24-hour cyclic rhythm from day to night. It is an invisible clock. This light-dark cycle coincides with the rotation of the earth.
The biological clock is governed by the suprachiasmatic nucleus of the brain's hypothalamus. The waking and eating behaviors are attributed to the function of the biological clock. It is the internal rhythm of the life activities of the organism and helps to regulate the body's physical and mental functions.
If you don't follow the rhythm of the biological clock, the human body will feel fatigue and discomfort.
If things go on like this, it will have a great negative impact on people's physical and mental health.
The most typical example is a long-distance flight that spans multiple time zones. Due to circadian rhythm disturbances, people will suffer from insomnia at night and drowsy during the day, dizziness, dizziness, and severe headaches, palpitations, and nausea, as well as judgment and attention. Power drop, etc., are medically called "jet lag syndrome".
Of course, in fact, some people naturally like to go to bed early, while some people prefer to go to bed late. Each person's body has a unique internal timer to adjust.
At present, people's understanding of sleep and biological clock is far from enough, and further exploration of the mysteries is needed.
(Source: Popular Science China)
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This will not disrupt the biological clock
How to maintain the body clock and maintain physical and mental health?
Go to bed before 23 o'clock.
But fall asleep early, let alone stay up late. Use the time originally used for staying up late to sleep, so that you can adjust your work and rest to get up early.
Maintain a suitable sleep time.
People have different needs for sleep.
The energy consumption is different, the sleep time is also different.
The quality of sleep is not the same as the length of sleep.
People's sleep time will change with age.
Newborns need to sleep 16-20 hours a day; teenagers and children need 9-10 hours, at least 8.5 hours; adults' need for sleep is further reduced, only 7-8 hours; elderly people only need 5 hours of sleep -6 hours.
Sleep is a habit to a large extent, so people should maintain good sleep habits and follow the natural laws of sleep.
For people who often fly across time zones, jet lag must be paid attention to.