The reason may be that, except for a large number of sensational cases of staying up late to death, such articles are all so-called health preservation methods that I don't know how to copy and piece together from that corner.
There are few scientific explanations why staying up late is harmful and not enough to attract the attention of those who stay up late.
In particular, the "biological clock" mentioned at both ends of the dog days, a concept that has not been scientifically explained before, is only regarded as a subtle metaphor by many people. However, with the announcement of the Nobel Prize in Biomedicine in 20 17, the concept of "biological clock" finally got scientific support.
Come and have a look, this latest scientific research achievement worth 7.4 million yuan will definitely be the terminator of your habit of staying up late!
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The Nobel Prize in Physiology or Medicine in 20 17 was awarded to three American geneticists: Jeffrey Hall, Michael Rosbash Rosbash and michael young.
Why give these three brothers a bonus of 7.4 million RMB?
Translate the "jargon" of the judges into this: Your noisy biological clock all day has been thoroughly studied by others.
Schematic diagram of periodic gene feedback regulation
Pretend to understand.
Does this achievement have anything to do with us scientific people who eat melons?
Of course there is! After the existence of biological clock has been proved, its importance to human health is highlighted!
When the earth rotates for 24 hours, the light received by living things changes at a fixed period. Therefore, almost all life on the earth, in order to adapt to the changes of day and night, have developed their own set of patterns to regulate their physiological and behavioral activities, and the human body is no exception.
To put it simply, there is a mechanism in your body that will send signals to various organs at the most appropriate time to tell them that it is time to get up.
So what do they get up and get excited for? One of the most important items is the biochemical metabolism of cells.
If the circadian rhythm of the human body is disturbed, your normal metabolism will have problems, which will lead to diseases.
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Human internal biological clock not only regulates our hormone level, sleep, body temperature and metabolism, but also profoundly affects our behavior.
Scientists say that the disorder of human biological clock will lead to many problems, the most common example is jet lag.
Little friends who have had jet lag syndrome should have a deep understanding of how painful it is to feel that the biological clock is inconsistent with the external environment-although very tired, they will still suffer from insomnia at night, and then their attention will drop, their coordination ability will deteriorate, their cognitive ability will decline, their mood will fluctuate and their appetite will deteriorate. ...
The study also found that the imbalance of biological clock can even lead to the disorder of reproductive cycle and a variety of reproductive system-related diseases, such as more than 30% female flight attendants flying across time zones.
Modern lifestyle rarely keeps us in line with the biological clock, and another thing that will have a negative impact on the human biological clock is shift work.
Epidemiological studies that have lasted for decades show that people who work in shifts are more likely to get sick than those who work in traditional jobs. Other negative effects include sleep disorders, depression, heart disease, digestive system diseases, diabetes and other metabolic diseases.
For example, among shift workers, the incidence of breast cancer is as high as 36%~60%. Excessive light at night will inhibit the secretion of melatonin, which may be the reason for the high incidence of tumors.
The following is recognized as the healthiest schedule in the world, with unlimited value!
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What is the easiest way to keep your biological clock?
Of course, I don't stay up late! Don't stay up late! Don't stay up late!
The best time to get up at 7 o'clock.
Turn on the desk lamp and tell all parts of the body to wake up from sleep as soon as possible and adjust the biological clock.
After waking up, you need a glass of warm water. Water is the basic substance of thousands of chemical reactions in human body. Drinking water helps to rejuvenate every cell that is short of water.
Have breakfast from 7: 20 to 8: 00.
Be sure to eat breakfast. There is nothing to explain. A morning's dedicated work and study need normal blood sugar to maintain, so it is necessary to prepare a hearty breakfast for yourself and him.
Avoid exercise from 8: 30 to 9: 00.
Early morning is not the best time to exercise, because the immune system is the weakest at this time, and you can choose to walk to work, but it is very healthy.
9:00- 10:30 to arrange the most difficult work.
The best time to study and work, the clearest mind and the clearest thinking.
Never spend precious time watching movies or visiting Taobao.
Eyes need to rest.
Look out of the window. My eyes are tired and I need a rest.
1 1:00 Have some fruit.
Eating fruit in the morning is gold, and the nutrition of fruit can be fully absorbed by the body.
At this time, blood sugar may drop a little, making the body unable to concentrate on work. Fruit is the best food for dinner.
12:00- 12:30 Don't forget lunch.
Eat more beans, beans are great food, rich in dietary fiber and protein, don't patronize eating meat, eat more beans.
13:00- 14:00 for a nap.
A 30-minute lunch break will make you energetic and, more importantly, healthier. Visiting Taobao and chatting can't help you get sleepy, but it will be even more sleepy when you stop. The best way to rest is of course a nap.
Afternoon is the most active time for human thinking.
Very suitable for doing some creative work.
Think about the innovation at work, even a small improvement will make great achievements over time.
16:00 a cup of yogurt
Yogurt is a healthy snack with zero burden. Yogurt can keep blood sugar stable and help intestinal digestion. Moreover, some studies have found that drinking yogurt is very beneficial to the health of the cardiovascular system.
From four to seven.
Both the body and the brain are at the peak of the day. At this time, we should do detailed and in-depth work.
19:00 Best exercise time
After a short rest, you can start fitness.
You can choose relatively gentle brisk walking, jogging or swimming, and exercise according to your personal needs, which can not only consume dinner calories, but also easily lose weight.
The most important thing is not only that you exercise for more than 40 minutes, but also that you insist on it for a long time.
Watch TV or read a book at 20:00
If you are too tired from work, watching TV or books and magazines for a while will make you more relaxed and relaxed.
If you want to learn more, you might as well read some professional books, which is very important for your personal accumulation.
Take a hot bath at 22 o'clock.
Help the body cool down and clean, which is conducive to relaxation and sleep.
Go to bed at 22:30
In order to ensure adequate sleep and various systems of the body, it's time to sleep.
Trying to reverse the circadian clock will leave an indelible mark on the body. After 35 years old, you will understand what it means to "find someone sick".