The key is: to be regular.
The rhythm of modern life is becoming more and more diversified, causing people to have differences on [when to sleep].
Everyone who goes to bed early and gets up early believes in [not sleeping at night, scrapping in the morning]. However, everyone who goes to bed late and gets up late always thinks that going to bed too early is a waste of talent.
The Early Sleep Health Preservation Party and the Night Cat Party have formed two camps. This kind of dispute is as difficult to reconcile as the contradiction between sweet and salty bean curd.
But in fact, the most critical element of healthy sleep has been ignored, that is, the routine.
Why do you say that? See below.
Work and rest rules are the most important.
No matter you go to bed early or late, you should work and rest regularly. Of course, the premise is to sleep enough.
1. Irregular work and rest will affect health,
The adverse effects on health caused by factors such as [less sleep] [completely irregular sleep time] will continue to exist and cannot be solved by supplementing sleep.
Irregular work and rest will lead to the following consequences:
- Poor memory: turn around and forget things; Become stupid: It is difficult to concentrate, can’t remember things, and has low learning efficiency; Fat, thin, pale: endocrine system disorder, various hormone levels are unstable, metabolic rate also changes; Increased risk of heart diseases: always feel fast heartbeat or chest tightness, sinus tachycardia may occur; Decline in immune system function: The most obvious manifestation is upper respiratory tract symptoms, such as cough, expectoration, etc.
2. Find your own rules
Everyone’s living environment is different, and the circadian rhythm is also changing, so there is no work and rest schedule suitable for everyone.
As for the question of going to bed early and going to bed late, a new concept must be mentioned to answer it: timing factor.
Common timing factors include light, temperature, social activities and drug regulation. Changes in these factors will affect people’s circadian rhythm, thus bringing about the above-mentioned health problems.
However, it is extremely unrealistic for all people to realize the so-called “healthy lifestyle” according to a unified work and rest standard.
Each person’s living environment is different, the timing factors will be different, and the circadian rhythm is also undergoing changes.
For example, for children, the time when the correct rate of doing math problems is the highest is in the morning, but for young people, the peak of math ability is at night. This is because children and young people live in different environments and have different circadian rhythms.
In other words, no matter you go to bed late or early, you must be regular.
Even if the whole work and rest cycle is steadily reversed in black and white, it is better than a life of chaotic work and rest, such as going to bed late on the first day and early on the second day.
Seeing here, is the Night Cat Party ready to scatter flowers to celebrate and feel that it can stay up late without scruple and adjust its work and rest rules as it pleases?
But! It is not good to sleep late willfully, because…
Always stay up late, there will still be problems.
Even if you work and rest regularly, it is still not good to sleep late.
Although we mentioned earlier that it is difficult to set a [relative standard] work and rest time, the natural light and temperature are also difficult for us to control.
After staying up late, under the double influence of artificial light source and natural light source, people are prone to circadian rhythm disorder.
Light and temperature also belong to [timing factors]. Any change in light and temperature can affect the circadian rhythm.
If you stay up until 3: 00 a.m. or 4: 00 a.m., it is estimated that it will be light after a little sleep.
At this time, your biological clock will be a little confused: what? Didn’t it just get dark? How come it lights up so soon!
As a result, melatonin secretion, endocrine system, nervous system, cognitive ability, emotion and so on in your body will be covered together, and they will enter a chaotic state one after another…
This is just like during military training, the instructors blew their whistles outside at 3 o’clock in the middle of the night to gather urgently. At that time, you were confused and confused. The whole scene, how chaotic, how chaotic.
When your body is already in chaos, you will naturally feel uncomfortable everywhere.
Unless you can completely isolate the light, temperature and other environmental conditions that change with natural changes, you should obediently work at sunrise and rest at sunset.
Must stay up late, what should I do?
For some people, staying up late is often an inevitable helpless move, such as those who work night shifts.
In this case, how to get high-quality sleep?
1. Turn off the lights, close the curtains and turn on the air conditioner.
Try to isolate external light sources and ensure constant indoor temperature, which can reduce the interference of various external timing factors to you as much as possible and make biological rhythm more stable.
2. Learn to relax and spend more time with friends
Some people have studied that people lose almost all control of muscles while sleeping, which is also the reason why people cannot spend the night on trees or cliffs.
In order to make up for this defect, our ancestors lived in groups very early on, forming a social system to resist danger and gaining security through social belonging and social ties.
This kind of human nature continues to this day, so if the social pressure is too great, people will also feel threatened when sleeping.
Having a stable and comfortable social relationship, reducing psychological pressure, can also help you fall asleep safely.
Step 3: Make good habits
A balanced diet, regular physical examination and outdoor exercise can all be powerful guarantees of good sleep and good health.
From today on, we will be better people together.
Respect work and rest, sleep and be carefree.