According to the work and rest habits of many people, the time to fall asleep on the working day starts from 10:00. After getting up in the morning, you often feel very sleepy, and you can’t wait to quit this job immediately. But on rest days, the time to go to bed at night becomes 12 o’clock. Although I still wake up the next morning, I always feel very satisfied. After waking up, play with the phone for a while, and then go back to sleep.
But you know what? The time to fall asleep at night is different, and the difference is not small. If you’re always rocking between these two sleep time, you might as well know a thing or two. When is the best time to sleep for your health?
First of all, let’s take a look at the “well-known” theory that going to bed late is harmful. Many people know that falling asleep too late at night can hurt your body. But where exactly does it get hurt, you know?
Sleep late, wake up late, 4 parts of the body will be injured
First, brain will be harmed. During deep sleep, people’s brains can continuously clean up the internal garbage and expel the garbage. However, going to bed late and waking up late can also affect sleep quality, and the brain cannot rest in the original sleep rhythm, which also increases the risk of Alzheimer’s.
Secondly, the skin suffers from pigmentation, dullness, dry and more. Because at 10:00 to 11:00 in the evening, the body will secrete hormones, and relax the nerves to maintain normal metabolism. However, going to bed after 12 pm may affect the metabolism in the human body, resulting in the accumulation of toxins on the skin, causing a series of skin problems.
Mental state will deteriorate, making it more prone to problems such as neurasthenia. Always falling asleep after 12 o’clock in the evening will cause the sympathetic nerve to be continuously stimulated, affecting the mental state of the next day, causing dizziness, headache, unresponsiveness and other problems, and even induce neurasthenia and insomnia.
In the end, it is not good for the liver, kidney and other organs in the body. Especially the liver. Around 10 o’clock in the evening is the time for liver cells to repair and regenerate. Ensuring enough sleep can enhance liver function and improve liver metabolism.
If you have a long-term habit of going to bed late and waking up late, these parts of your body will also be harmed. Over time, your health will suffer as a result.
Then someone wants to say, in order to be healthier, can I go to bed before 10 o’clock? In fact, if you sleep too early, you may not be able to maintain your health. If you don’t believe it, read on.
Early bedtime may be more harmful than late bedtime, according to ECS study
Earlier than 10pm, according to research published by the European Society of Cardiology Those who slept had a 24% increased risk of death from cardiovascular disease and a 12% increased risk of death compared to those who went to bed after 11 p.m. Simply put, going to bed early is associated with a higher risk of death from cardiovascular disease than going to bed late.
If you keep the habit of falling asleep too early for a long time, you may also invisibly put your cardiovascular at risk. Scientific research has found that falling asleep within an hour after 10 o’clock in the evening is associated with a lower risk of cardiovascular disease. Might as well learn one or two.
Early to bed and early to rise is good for your health, not just an empty talk
Learn to fall asleep at different times After the impact, perhaps you should adjust your sleep habits in time, and use some simple tips to help yourself fall asleep as soon as possible to ensure a high-quality sleep.
First, preparations for falling asleep should start before 10 o’clock
Melatonin in the human body begins to secrete at night, so that people begin to gradually produce sleepy. If you are always in brighter light and constantly exposed to the blue light of electronic screens, it will also affect the secretion of melatonin in the human body, which is more likely to affect sleep. It is better to dim the light in the environment before going to bed at night, and stay away from electronic products. You can read a book to relax yourself and fall asleep as soon as possible.
Second point, soak your feet and massage to relax before bed
When you lie down early When I was in bed, but couldn’t fall asleep for a long time, maybe my body was too tense and I didn’t relax. At this time, you can arrange a foot bath for yourself before going to bed, and properly massage the acupoints on the soles of the feet, you can also relax your body and mind, let yourself calm down as soon as possible, and enter a sleep state.
The third point, appropriate daytime exercise
You can do appropriate exercise during the day to increase your daily exercise, and you can better Burns excess body fat and burns energy for better sleep at night. Of course, this kind of exercise does not make everyone very tired, just moderate. When exercising, the body sweats slightly and breathing is properly accelerated, which is a good exercise intensity. Otherwise, too much energy is consumed, which may also lead to decreased sleep quality.
Sleep too late, falling asleep after 12 o’clock may cause damage to 4 parts of the body, and going to bed before 10 o’clock at night may also cause higher disease risk. The more scientific time to fall asleep should be between 10:00 and 11 in the eveningBetween the points, if you can do 3 things well, you may also be able to improve the quality of sleep and go to sleep as soon as possible to provide a lot of help.
Going to bed too early and going to bed too late will both damage your health, and the difference is that the extent of the two may be more serious than going to bed too early. Check yourself if you are also making mistakes?
References:
1, Accelerometer-derived sleep onset timing and cardiovascular disease incidence: a UK Biobank cohort study[J] (Accelerometer-derived sleep onset timing and cardiovascular disease incidence Incidence: UK Biobank Cohort Study). Shahram N, Reed AB, Dillon OB, et al.European Heart Journal Digital Health, 2021.
2. Sleeping too early increases mortality by 43% risk and a 23% risk of cardiovascular accident? Cardiovascular Health Alliance Platform 2021-02-25
3. What is the difference between those who “go to bed late and get up late” are worse than those who “go to bed early and get up early”? Scientists tell you the truth · Life Times · 2021-03-29