Health for freedom, more and more post-90s join the "Stay Up Army"
On the day of "World Sleep Day" on March 21st, the official Weibo of China Youth Daily launched a small survey of "why do you stay up late". 25,000 netizens participated in the survey, and 14,000 netizens chose to stay up late. The second reason is "anxiety, can't sleep" for "chasing dramas, swiping mobile phones ... I can't sleep". Many netizens left a message: "If you don't make good use of the evening time, you feel like the day has passed." Sun Wei, director of the Department of Sleep at Peking University Sixth Hospital, believes that the survey results are in line with the characteristics of modern people-work in a day After the end, I want to have a little free time, so I don't want to go to bed too early. "Because everyone is very busy at work. There is not enough rest time, so when I return home from work, I cherish this free time and want to make the most of this time to do what I like."
"Compulsive stay up late syndrome"
Sun Wei told the China Youth Daily.cn reporter that more and more young people have joined the team that stays up late. In order to have more time for themselves, they force themselves to stay up all night. This is called psychologically "forced" Sexual stay up syndrome ".
Sun Wei said that although this mentality can make people understand, staying up late can cause great harm to health, and it costs more than it pays.
What are the dangers of staying up late? Dr Sun Wei said that staying up late will affect sleep quality. "The ideal time to fall asleep is 11:00 pm." Dr. Sun Wei said, "because the highest rate of deep sleep is from 11 pm to 1 am. If you stay up late, miss the best sleeping period, light sleep, dream sleep Will be higher, and sleep quality will be affected. "
Second, staying up late often has an impact on weight. Because staying up late will affect the secretion of human growth hormone. Growth hormone reaches its peak at 11pm. At this time, if a person is sleeping, the growth hormone will be secreted more; if he is still awake, the growth hormone will be insufficiently secreted. Growth hormone can promote fat breakdown and promote protein synthesis. Insufficient growth hormone causes too much fat and insufficient muscle synthesis. So by going to bed early, you can promote the secretion of growth hormone, so as to achieve the effect of reducing fat and muscle.
Third, sleep is very important for the skin. Often staying up late will cause the skin regeneration to be affected, the skin will lack luster, lose elasticity, and people will look old. "So if you want better skin and look younger, you need to go to bed earlier. Sleeping well on the skin is more important than skin care." Dr. Sun Wei said.
Fourth, staying up late can also affect hair regeneration. "Many young people have their hairline moved back and forth, which has a lot to do with staying up late," said Dr. Sun Wei. Hair follicle cells produce an immune response, accelerating programmed cell apoptosis, causing hair follicles to atrophy, hair loss, and affecting hair regeneration. Therefore, people who often stay up late are more likely to experience hairline backward movement. "
Post-90s generation with worrying sleep quality
Wang Xueqin, deputy chief physician of the Department of Sleep Medicine, Peking University Sixth Hospital, has just completed a study of sleep rhythms in depression. During the study, healthy sleepers need to be collected as a control group. She had expected that it would be easier to recruit healthy sleepers, but was surprised to find that only 50% of the recruited people who felt that they were healthy in sleep had met the requirements after objective sleep monitoring. "Although the sleep monitoring parameters do not meet the health standards may have a certain relationship with the wearing of monitoring equipment to affect sleep, but self-assessed sleep may be unhealthy for people with healthy sleep," said Wang Xueqin.
According to Dr. Wang Xueqin, young people often have circadian rhythm problems, especially after the 90s, most people sleep after 1am, which may be related to the application of electronic products. "Electronic products such as mobile phones, tablets, and notebooks emit blue light, and blue light photoreceptors are in our retinas. By sensing the intensity of blue light, the blue light photoreceptors transmit signals to the central biological clock to regulate the melatonin secretion by the pineal gland. To regulate sleep. "
Dr. Wang Xueqin further explained that blue light in sunlight can inhibit melatonin secretion by the pineal gland, and people will feel awake during the day; and at night, reduced blue light will promote melatonin secretion by the pineal gland and start sleep. However, if you play mobile phones and tablets at night, the blue light emitted by these electronic products will inhibit the melatonin secretion by the pineal gland, which will affect the time to sleep.
Dr. Wang Xueqin told the China Youth Daily · China Youth Daily.com that medical research found that watching blue light screens for 2-5 hours before going to bed can reduce the synthesis and secretion of melatonin, hinder the rise of melatonin levels, and delay sleep time. , Lighter sleep. Although mobile phone operators are constantly improving technology, adding night mode to their phones, or changing the screen to orange, no scientific research has confirmed that it has no effect on sleep. "So, eliminating blue light is not the key to solving the problem. The best way is to switch off the strong lighting without using electronic equipment before going to bed, and improve the public's concept of sleep hygiene." Dr. Wang Xueqin said.
Dr. Wang Xueqin believes that the phenomenon that young people often sleep late is also related to compensatory psychology. "The post-90s generation is under pressure from work and life. After working hard during the day, I feel that the time at night is my own. I hope to be able to do what I like, relax and compensate for myself. As the native generation of the post-90s generation, the Internet is their leisure and entertainment. On the main platform, many post-90s will swipe WeChat circle of friends on the bed before going to bed, or buy online, watch dramas, delay sleep time, and the blue light emitted by the screens of electronic devices such as mobile phones mentioned earlier will negatively affect sleep, so young Unconsciously, people stay up late until late, and find it difficult to fall asleep, lighter sleep, and poorer sleep quality. "
Dr. Wang Xueqin also expressed concern about the irregular sleep of people who often need to work overtime. In her opinion, often staying up late, shifting sleep time back indefinitely, and artificially disrupting the biological clock, these external behaviors are likely to modify the gene. In the long run, melatonin will remain at a low level for a long time. Melatonin has a regulating effect on mood, and sleep symptoms are closely related to depression. Dr. Wang Xueqin found that many patients who came to the Department of Sleep Medicine thought that they were only sleeping problems, but after examination they found that they were depressive disorders.
Sleep symptoms are not only closely related to depressive disorders, but also a type of sleep disorder that is becoming more common among young people, called "sleep phase delay syndrome", and is also related to depressive disorders.
Dr. Wang Xueqin explained that the sleep phase delay syndrome is also called sleep phase delay type circadian sleep disorder, which refers to the shift of the main sleep period of the patient during the 24-hour circadian cycle, usually more than two hours. It is a pattern that delays the onset of sleep and wake time. The patient cannot fall asleep or wake up at an earlier time that is desirable or conventionally acceptable. Patients with sleep phase delay syndrome have obvious difficulty falling asleep, but once falling asleep, there is no obvious abnormality in the quality and quantity of sleep and sleep results. The main manifestation of the sleep phase delay syndrome is that it cannot go to bed or get up according to the requirements of the social environment. Late falling asleep and getting up late are a major clinical feature of the disease.
Circadian Rhythm and Healthy Sleep
In fact, from the perspective of sleep medicine, practitioners in many occupations may belong to the unhealthy sleep group. "Doctors, nurses, media people, military personnel, flight attendants, etc., because they often work night shifts, sleep rhythms will be affected." Dr. Wang Xueqin Say.
What is circadian rhythm? It works at sunrise, and it dies at sunset. This sentence reflects the characteristics of human circadian rhythm. Dr. Wang Xueqin said that many aspects of sleep are closely related to circadian rhythms, such as: sleep initiation time, waking time, sleep structure, sleep preferences (early morning type-early to bed and early to rise, night type-late to bed and late to rise, intermediate type- — Somewhere in between). This circadian characteristic of sleep is regulated by the circadian clock. The biological clock is a self-sustaining oscillation mechanism, which is composed of an input part, a clock system, and an output part. The input part consists of the timing factor. The timing factor is a substance that coordinates the circadian rhythm in the body with the external 24-hour pace. The central time clock's main timing factor is light. During the day, when light enters the brain through the retina, it is located in the suprachiasmatic nucleus of the hypothalamus, which is the center of the biological clock. After receiving the light, it will send a signal to inhibit the release of melatonin from the pineal gland and promote the secretion of orexin. Will stay awake. At night, when no light enters the brain, the output part will promote the release of melatonin from the pineal gland, and people will want to sleep.
For the circadian clock of many peripheral organs, the most important timing factor is a regular diet. Under the stimulation of daylight, the supraoptic nucleus also stimulates the release of orexin from the hypothalamus. Orexin is also the output part of the central clock system. Orexin's role is to maintain arousal state. Therefore, in order to maintain a long-term awakening state during sleep deprivation, the body will increase the secretion of orexin and increase feeding behavior. Many people who stay up late will become obese, which may also be related to increased secretion of orexin. Orexin not only participates in regulating the sleep-wake cycle, but also regulates physiological functions such as feeding behavior, energy metabolism, insulin secretion, and gastric acid secretion. At the same time, it is also closely related to regulating learning cognition and other physiological functions of the body. Therefore, eating irregularly and without a fixed eating time will also affect the circadian rhythm of the human body.
"Sex symptoms increase with orexin secretion, such as appetite and weight gain, which are related to disrupted circadian rhythms. In this sense, sleep beauty has scientific basis. During sleep, orexin stops secreting Therefore, good sleep plays an important role in maintaining healthy weight. At the same time, orexin is also involved in the cognitive function of the brain, so staying up late is not only prone to gaining weight, but also may cause inattention and decreased memory function. Once sleep rhythm is affected To change or destroy, people often feel the decline of brain function. "Wang Xueqin said.
In exchange for health, this kind of psychology actually pays off. If you really want to have your own free time, Dr. Sun Wei advises, "it is better to stay up late to get up early, go to bed early and get up early, so that the quieter time in the morning belongs to you."
China Youth Daily • China Youth Daily reporter Xia Jin Source: China Youth Daily