Wake up early, it sounds like a very healthy behavior, but it is not necessary to “go to bed early and get up early” all year round, sometimes blindly waking up early can actually hurt your health.
“Life Times” (search “LT0385” in WeChat Now you can follow)Interview with experts, explain what time you should wake up early, and teach you to develop correct sleep habits.
Interviewed expertsLiao Weimin, Director of the Emergency Department of the Affiliated Hospital of Jiangxi University of Traditional Chinese Medicine Guo Rongjuan, Chief Physician of the Second Department of Encephalopathy, Dongfang Hospital Affiliated to Beijing University of Traditional Chinese Medicine Guo Xiheng, Chief Physician of the Respiratory and Sleep Center of Beijing Chaoyang Hospital Affiliated to Capital Medical University
Wake up too early, The body is also injured
Encephalopathy, Dongzhimen Hospital, Beijing University of Traditional Chinese Medicine Chief Physician Han Libei reminded that getting up too early may hurt the heart.
, duration00:38
Some people, especially the elderly, like to get up early and get up before 5 o’clock, In fact, this is very dangerous.
Traditional Chinese medicine talks about “Yin time”, that is, from 3 am to 5 am, when the human lungs The time when the meridian works most vigorously; the duty of the lung meridian is to redistribute the qi and blood needed by the human body. Only when the human body is in a state of deep sleep can the qi and blood be efficiently transported to the heart and various organs. If this time period is not good Resting is very likely to cause cardiac ischemia, which is likely to cause myocardial infarction and sudden death.
Yang Jixue, Deputy Chief Physician of Neurosurgery Department of the Third Affiliated Hospital of Zhengzhou University, reminded from the perspective of modern medicine, Waking up early is not about getting up “too early”.
, duration00:42
Getting up too early is the same as staying up late, which will lead to irregular sleep time and cause sleep deprivation Symptoms:
- Acute sleep deprivation May produce symptoms such as headache, dizziness, decreased concentration, irritability;
- Long-term sleep deprivation can lead to immune dysfunction, gastrointestinal diseases, obesity, cardiovascular and cerebrovascular diseases, dementia, immune diseases, etc. Increased risk.
In addition, because you wake up too early, you will lie down earlier at night , which can lead to circadian sleep disturbances. Staying up late and getting up early are unhealthy, the most important thing is to guarantee 7~9 hours of complete sleep.
Wake up early Seasonal changes
Traditional medicine has a very important academic Thought – “Heaven and Man Response”, which means that in order to maintain health, one must follow the law of natural changes, otherwise the human body’s qi will “go up and down” and waste breath, which will lead to loss of righteousness, poor resistance to evil, and weak and sick body.
“Correspondence between man and nature” has two meanings: one is circadian rhythm, the other is four Chrono-rhythm:
circadian rhythm
The change of day and night is the fundamental rhythm of nature, so sleep and daily life are the most important physiological activities of the human body. Within a day, with the ebb and flow of yin and yang day and night, people’s metabolism changes accordingly.
There is a principle in the health regimen of many long-lived elderly people, which is “work at sunrise and work at sunset interest”. In summer, the sun rises early, which is suitable for getting up early. It is most suitable after 6 o’clock, and you can’t sleep until the sun shines on your buttocks; in winter, the sun does not rise until seven or eight o’clock.
Four Seasons (Four Seasons) Rhythm
“The Yellow Emperor’s Internal Classic” states that “in spring and March,… sleep at night and get up early; in summer and March,… lie in night and get up early; in autumn and March,… sleep early and get up early; …go to bed early and wake up late”.
Spring governs growth and summer governs growth, and the yang in spring and summer is flourishing Therefore, going to bed at night and getting up early is beneficial to the growth of Yang Qi in the human body; in autumn, it is harvested and stored in winter, and the Yin Qi in autumn and winter is gradually rising. Gradients of the four seasons.
The “going to bed late” mentioned above is not according to modern people’s Stay up late in your daily routine, because modern people generally sleep late, and many people go to bed after midnight. This kind of work and rest is obviously harmful to health. It is recommendedIt is best not to go to bed late 11 o’clock.
Reminder: Even if It is a season suitable for getting up early, and people with high blood pressure and heart disease should also postpone it appropriately to avoid accidents. At dawn, the blood pressure and body temperature of the human body decrease, the blood flow is slow, the blood is thicker, the muscles relax, and cardiovascular and cerebrovascular events are prone to occur.
Cultivate the habit of going to bed early and waking up early< /strong>
If you want to develop a healthy habit of going to bed and getting up early, the premise is to go to bed early , and ensure adequate sleep time every day. The human body has a strong ability to regulate itself. Once a habit of going to bed and waking up late is formed, it will form a vicious circle. It is recommended that everyone work hard in the following aspects:
1Improve sleep environment
Take a hot bath or soak your feet in hot water before going to bed; wear loose pajamas; the pillow is high or low, soft and hard, and the quilt is thick and thick; turn off the lights, close the doors and windows, and draw the curtains to create quietness , Comfortable sleeping environment.
It is not advisable to drink coffee, tea and other beverages that easily cause excitement before going to bed, and do not use electronic products .
2 Adjust exercise time
In 2019, a study by the University of California in the United States showed that exercising at 7 am or 13-16 pm, It can advance the biological clock, so that people can fully consume energy during the day, and the time to fall asleep is advanced, which is conducive to going to bed early and getting up early; while exercising at 19:00 to 20 in the evening can delay the biological clock, making people more excited at night and delaying sleep time.
Therefore, proper exercise in the morning or in the afternoon is helpful to get up early.
3 Start going to bed 1 hour earlier every day
Set a suitable target time, fall asleep and get up on the premise of ensuring sleep time Time moves forward accordingly. For example, if you advance your bedtime by one hour, your wake-up time will also advance by half an hour or one hour.
After a few days of adaptation, advance 1 hour, and so on, gradually reach the target time .
4 Arrange your morning time reasonably
After getting up in the morning, in order to reduce sleepiness, you should immediately open the curtains to let sunlight into the room , pack up the bed as soon as possible, wash up, have breakfast, and it is best to carry out appropriate outdoor sports.
When the new day’s life becomes less busy and more efficient because of getting up early , Get up early to be more motivated.
Finally, I would like to remind people to follow nature and have some flexibility and flexibility. Some special situations need to be dealt with specially. For example, those who occasionally go to bed late and get up early due to irresistible factors can take a nap at noon. If you are tired after a week of work, It is also possible to catch up on sleep on weekends, but the best state is to go to bed early and wake up early on weekends.▲
Source: Life Times