Insist in the sun for 15~30 minutes every day, it can help people get rid of sleepiness, increase the sense of pleasure, and help people sleep well at night.
These effects of sun exposure all come from a substance called serotonin rise. Life Times(Search “LT0385” in WeChat to follow) Interview experts, tell you how sunlight affects hormone secretion, and teach you how to get sun exposure better sleep.
Interviewed expert
Niu Yajuan, Chief Physician of Depression Treatment Center of Beijing Huilongguan Hospital
Deputy Chief Physician of Department of Psychiatry, Beijing Huilongguan Hospital, Song Chongsheng
Jiang Nan, Attending Physician of Emergency Department of Beijing Xuanwu Hospital of Traditional Chinese Medicine
Sunshine, sunshine, happiness and good sleep
Sun exposure helps the body to secrete serotonin. Serotonin (serotonin) is a kind of “happy hormone” that can make people feel happy and well-being, and can regulate people’s emotions , and promote sleep at night.
daytime
more happiness hormones
Sunlight stimulates the release of serotonin in the brain, so sun exposure can help improve mood and relieve stress.
Sufficient serotonin allows us to be full of energy for work and study.
Insufficient secretion of serotonin in the body can make people feel bad and drowsy.
Sunshine duration is closely related to many mental illnesses. “Depression and Other Common Mental Disorders: A Global Health Report” shows that residents of countries with high latitudes (shorter sunshine hours) are much more likely to suffer from depression than those with lower latitudes (longer sunshine hours), such as the prevalence of depression in Finland. rate as high as 20%.
Night
produces more melatonin
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serum Melatonin is the precursor of melatonin. If there is more serotonin secretion during the day, then more melatonin is converted into melatonin under the action of enzymes at night, which helps us produce drowsiness and enter sleep.
Sunlight inhibits the release of melatonin, just like stopping the flow of water stop. The more sun exposure during the day, the more melatonin is intercepted in the human body. When there is no light stimulation at night, the melatonin “releases the flood”, people will be sleepy earlier, and the quality of sleep will be better.
Winter has shorter days and longer nights, and more melatonin is secreted; One of the reasons it is difficult to get out of bed.
In general, if you don’t get enough sunlight during the day, resulting in insufficient serotonin secretion and insufficient melatonin suppression, you will have problems of not waking up during the day and not sleeping at night. .
Sun exposure is more effective for less effort
Serotonin is “sunrise and< /span>as”, and melatonin as “sunset”. Therefore,paying attention to the technique of basking in the sun can get twice the result with half the effort.
President of the Japanese Society of Physiological Anthropology and Honorary Professor of Kyushu University, Yasuhiro Yasuhiro said:
In the morning the high content of blue light in sunlight stimulates the sympathetic nerves and keeps people in a state of wakefulness.
Dusk The red light in the setting sun is high and soft, which stimulates the parasympathetic nerves and makes people enter a state of relaxation and rest.
time
Better in the morning
More sunshine in the morning With blue light, it stimulates the suprachiasmatic nucleus of the brain. In layman’s terms, it turns on the “switch” for the human body to regain sobriety during the day.
You can choose 6-10 am in summer, and 9-10 am in winter.
Location
Outdoor is better than indoor
Outdoor sun is better than indoor sun, indoor sun is better than no sun it is good. It is important to note that exposure to the sun should not exceed 30 minutes per day with bare skin (no clothing or other sun protection).
Indoor light
Use warm light before going to bed
Work indoors for a long time, using mobile phones, computers and other electronic devices , Artificial light source stimulation breaks the sense of rhythm given to the human body by natural light, and the biological clock is easily disturbed, which affects the quality of sleep.
If it is cloudy during the day or cannot get enough sunlight due to indoor work, you can use warm color lighting to make up for it about 2 hours before going to bed. According to Ann Hanoi Lang’s research, half an hour to 1 hour of warm-colored lighting can help adjust the biological clock, relax the body, and improve sleep quality.
It should be reminded that do not play with electronic devices such as mobile phones within 1 hour before going to bed, so as to avoid blue light from the screen to stimulate the brain, inhibit the secretion of melatonin, and affect sleep and sleep quality.
All year round, sleep with the sun
According to the theory of traditional Chinese medicine, “early to bed and early to rise” is not an unchangeable gold standard for healthy work and rest.
north
Spring
Sleep late and wake up early
In the spring, when everything recovers, the human body should also maintain a state of vitality. The work and rest should pay attention to “going to bed at night and getting up early”, and ensure 7-8 hours of sleep every day. .
Summer
Sleep late and wake up early + nap< /span>
In summer, everything is in full bloom, with the longest sunshine hours and the peak of human vitality. At this time, it is more suitable to go to bed late and get up early, but going to bed late does not mean staying up late. It is recommended to go to bed before 23:00 and get up between 5:00 and 6:00 in the morning.
If you feel sleepy, take a nap for 0.5 to 1 hour.
Maintain a soothing and positive lifestyle, try to stretch your body, wear Wear loose-fitting clothes and go for walks in nature.
Autumn
Early to bed and early to rise
Everything matures in autumn, and the human body adapts to natural changes and begins to recharge and reduce activities. At this time, it is more suitable for people to go to bed early and get up early to store energy for the next day. It is best to go to sleep at night and get up from the crowing of cocks, which is difficult for modern people, but should try not to stay up late.
Winter
Go to bed early and wake up late
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In the cold winter, the days gradually shorten and the nights gradually lengthen. At this time, the sleep time can be appropriately extended, and the schedule should be gradually adjusted to “go to bed early and get up late”, go to bed early, and if time permits, wait until the sun shines to get up.
·Tips·
If you cannot achieve “freedom of sleep” according to the above requirements due to work, school, etc., you should at least ensure that you sleep for 6 to 8 hours a day, and try not to stay up late as much as possible. ▲
Editor of this issue: Zhang Jie
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