Early to bed and early to rise has always been regarded as one of the signs of a healthy and successful life.
In particular, the sentence “the early bird eats the worm” seems that as long as dr clove insists on getting up early every day, it won’t be long before he gets promoted and raised, becomes general manager, becomes CEO, marries Bai fumei, and reaches the peak of his life…
In contrast, people who sleep late and get up late are a little lazy and unhealthy.
This is not, not long ago a reader came to ask Dr. Clove:
I have been sleeping very late all the time. I always feel not awake enough during the day. Is it really bad for my health to sleep late? I want to try to go to bed early and get up early now. I don’t know how to adjust.
It is estimated that many people are concerned about this problem. Dr. Clove invited Dr. Liang Zhou of Neurobiology to talk about this problem with you today.
Is it harmful to your health to sleep late and get up late?
Although there is no evidence that people who go to bed early and get up early are richer… more successful… and generally speaking, as long as they sleep enough, going to bed late and getting up late is not obviously harmful to their bodies, the fact may not be as peaceful as it seems.
Some studies tell us:
It is difficult for people who always sleep late to ensure the same sleep quality as those who sleep early, and they are more likely to feel tired during the day.
People who always sleep late smoke and drink more, which may also be one of the reasons for poor sleep quality.
People who always sleep late may be more prone to depression…
Therefore, on the whole, always sleeping late has certain influence on the body.
How to change sleep time?
Our sleep cycle has memory, and it doesn’t take a day or two to change it. However, as long as you want to change it, there are some methods, and as long as you stick to it, there are also some effects.
1. Fixed work and rest time and living habits.
Many people have heard of this method, but not many people have done it.
Sleep at a fixed time every day, the biological clock will slowly change, and when it comes to the point, the body will naturally tell you:
How sleepy, how sleepy, how sleepy… It’s time to sleep, it’s time to sleep…
At the same time, you can also keep some habits before going to bed, such as brushing your teeth, washing your face, taking a bath, etc., implying that you are going to bed soon and your body will be ready.
Sleeping sometimes requires a little simple ritual.
2. Keep the sleeping environment dark when sleeping.
Light will affect our biological clock. When the environment gets dark, the body will want to sleep.
However, many people who sleep late will play with their mobile phones and watch computers. These electronic devices emit blue light, which affects their biological clocks and slows down their sleep. Therefore, if you want to go to bed early, try not to play with your mobile phone in bed.
But I really can’t change the habit of sleeping and playing with my mobile phone. What should I do?
What should I do…
You can’t throw away your mobile phone, you can only minimize blue light, such as lowering the brightness of the screen.
3. Don’t stay in the dark room after getting up.
Light can help us wake up, so when we wake up, we try our best to brighten our environment, such as opening curtains, turning on lights, or even going out for a walk.
Although the body itself will be lazy, but you poke it, it will wake up.
4. Reduce nap time.
A nap at noon can really help people regain their energy, but if they sleep too long, they may not be able to sleep at night.
Taking a nap for 15-20 minutes every day is just right. You won’t feel dizzy when you wake up, and you can ensure your energy and perfection in the afternoon.
5. Don’t drink so much coffee.
This is not to make everyone absolutely quit coffee.
Studies have found that intake of 400 mg of caffeine (about 2-3 large cups of coffee) 6 hours before going to bed will affect sleep.
Therefore, if you don’t sleep well, it is better to drink less coffee. If you really like to drink, at least calculate the time, maybe you shouldn’t drink tea, coffee and other drinks from the afternoon.
Hard work, but can’t change? !
Changing habits is sometimes a very painful thing.
If you have been lying in bed for a long time (say 20 minutes) but have been awake all the time, don’t worry, get up and do something relaxing, read books and tidy up the house, and you will slowly feel sleepy.
It may not be easy to change at first, but it will be effective to stick to it for a period of time.
If you have set a new wake-up time, try to avoid sleeping more or getting more sleep. Even if you don’t sleep until 3 ~ 4 a.m. the day before or are sleepy on that day, your lunch break should not exceed half an hour.
If it is really difficult to adapt to early bed and early rise, don’t force yourself too much, just follow your most comfortable work and rest habits. Compared with the relatively regular work and rest time, whether it is regular early bed and early rise, or regular late bed and late rise, the body is more afraid of irregular work and rest habits, you are confused, the body will follow the chaos.
A good sleep is to be regular and comfortable.