But have you ever thought that if you keep going to bed early, what difference will it make?
Women clock in for 268 days and insist on sleeping at night 10.
10 year 10 On October 27th, a news item "Women punched in for 268 days and insisted on 10 sleeping" was posted on the hot search.
According to Lightning News, Ms. Liao (not her real name), who is still a graduate student, exposed her 286th day's early bedtime punch record on social platforms. She said that she basically goes to bed at 22 o'clock every day, and sometimes she stays up late for doing experiments or going out to play, but this may only happen once or twice a month. "Long-term persistence will not only make the body and mind more energetic, but also improve the dark circles and decrees."
In addition, Ms. Liao said, "I used to have a breast nodule, 9 mm, and now it has been reduced to 5 mm to 6 mm."
Talking about the reasons for the record, Ms. Liao said that she was ill for some time and decided to supervise herself to go to bed early by punching in during her rest at home.
Going to bed early will really reap these changes.
1. The skin will really get better.
Insist on going to bed early, and your skin will really get better. Ma Yi, an attending physician in the Department of Preventive Health Care of Beijing Geriatric Hospital, said in the article "20021People's Daily Health Client" that lack of sleep will weaken the various regulatory abilities of skin cells and affect the vitality of epidermal cells. Appears prematurely, the skin color is dull, and wrinkles or pigment spots appear prematurely on the face; The skin of limbs is rough, dry and desquamated; Finger (toe) nail loses its normal smoothness and luster; Hair falls off, unkempt, easily broken and dull. ②
2. The mood will also get better.
A good sleep will make your mood more stable. In an article published in Shanghai in 2022, Fang Hong, director of the Department of TCM Prevention and Health Care of Longhua Hospital affiliated to Shanghai University of Traditional Chinese Medicine, said that lack of sleep is a kind of stress stimulus to our body, which will induce the release of stress hormones. These stress hormones will return to the emotion-related areas of the brain through body fluid circulation, and combine with the corresponding receptors, thus increasing our anxiety and stress level and making us more susceptible to bad emotions. ③
3. The brain feels more flexible
With a good sleep, the brain will feel more flexible to use. Zhao Zhongxin, chief physician of the Department of Neurology, Shanghai Changzheng Hospital, said that when reading the theme of "World Sleep Day" in China on 20 19, he slept for more than 7 to 8 hours every day, and almost no protein related to memory impairment was deposited. When the sleep time is between 6 and 7 hours every day, the protein deposition related to memory impairment increases significantly; Sleep less than 6 hours a day, and dementia-related proteins will multiply. ④
4.？ Better immunity
Wang Zhixuan, a mental health doctor in Zhejiang Hospital, told Health Times 20 16 that people who go to bed early and get up early and have good sleep habits have better sleep quality and stronger immunity than those who stay up late. ⑤
5. Blood sugar and blood pressure are more stable.
People who go to bed early have more stable and healthy blood sugar and blood pressure. Chen Xinghua, a cardiac surgeon at Beijing Shijitan Hospital, said in People's Daily Health in 2022 that staying up late often can cause excessive excitement of sympathetic nerves in the body, activate the renin-angiotensin aldosterone system, lead to an increase in blood pressure and increase the load pressure of the heart. ⑥
In addition, Yao Wang, the chief physician of the Department of Endocrinology, Zhong Da Hospital affiliated to Southeast University, pointed out in the article of 20 17 Health Times that staying up late often can cause sympathetic nerve excitement and adrenocortical medullary hyperfunction, affect hormone levels in the body, disrupt endocrine rhythm, and affect insulin function, which may easily lead to type 2 diabetes or other metabolic diseases. ⑦
The doctor suggested going to bed at night 10- 1 1.
Professor Xu Weihai, chief physician of Department of Neurology, Peking Union Medical College Hospital, once told the Health Times that the body structure and biological rhythm of modern people are similar to those of ancient people, and they have not evolved to adapt to the modern environment (staying up late), so staying up late and going to bed late need to be moderate, which is not conducive to health. Of course, research shows that people with the "night owl" gene can be energetic the next day even if they sleep late. These people are born with the characteristics of "night owls". ⑧
But in general, most people still need to stay up late in moderation. A study published in PLOS Medicine from June 5, 2038 to October 2022/KLOC-0 confirmed that:
Sleep less than 5 hours will significantly increase the risk of suffering from a variety of chronic diseases!
Specifically, in the 1950s, compared with people who slept for 7 hours, people who slept for less than 5 hours significantly improved the survival rate of various chronic diseases by 30%. During the 25 years of follow-up, the probability of being diagnosed with chronic diseases increased by 20%, and the risk of death increased by 25%. ⑨
Don't wait until you are sick to go to bed early. It is best to 10- 1 1 sleep at night!
According to the theory of traditional Chinese medicine, staying up after ten o'clock at night is considered to be staying up late. Jing Zhiwei, chief physician of the Department of Encephalopathy, Guang 'anmen Hospital, Chinese Academy of Traditional Chinese Medicine, suggested in the article of 20 19 Health Times that you should start preparing for sleep at 10 every night, and it is best to fall asleep before10/0.
He said that at night 1 1 to 1 Yin is the most abundant. If you are in a sleep state, the yang just increases, you can nourish yin best and sleep with the best quality. Many lifestyle diseases such as hyperlipidemia or sub-health are extremely unlikely to occur. ⑩
A study abroad also shows that10-1fall asleep at night is better. 202 1 A study published in the European Heart Journal found that sleeping at night from 10 to 1 1 is associated with a lower risk of heart disease. ?