The so-called night owls are those who have difficulty getting up early and move more at night ... I feel very distressed and feel that I am immortal without sleeping. . .
I want to sleep, too, but my physiology won't let me sleep. Now life is reversed!
It is natural that a younger brother who has been a pseudo-top student since junior high school is under great pressure to study, and it is also a frivolous period of youth. Do homework _ φ _ (...) until 5 or 6 o'clock every day. If you continue to do this, you will never sleep again. ...
Stuffed (︿) Helpless ╮ (╯ ╰) ╭ Hold yourself in love, so sleepy that I can't sleep in a bed! ! !
I want to sleep, sleep, sleep ...
Cultivation of immortals, cultivation of immortals ... has infinite magic. ...
A blue father, two red fathers, three moons and four cicadas. . .
I just can't sleep anyway. . .
Let's take a look at the explanation of Du Niang:
night?owl
Chinese vocabulary
This entry is a polysemous word with seven senses.
launch
Night owl, pronounced Yè māo zi in Chinese, is a dialect that refers to people who don't want to sleep at night and those who like to stay up late. It also refers to another name for an owl.
Chinese name
night?owl
Foreign name
owl
night?owl
yèmáo zi
translate freely
People who don't want to sleep at night and like to stay up late.
words explanation
Pinyin: y m 4 o z ǐ
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night?owl
1. refers to those who don't want to sleep at night and those who like to stay up late [1]
Exodus He is a night owl. He doesn't want to sleep at night and is a little excited.
In some rural areas, night owls also refer to mice.
3. Another name for the square owl
Example: "This old owl is called a cat-headed owl in Jiangnan and a night owl in Jiangbei. It is everywhere in the mountains. " -"Children Heroes" for the fifth time
Night owls, as the saying goes, are people who like to stay up late.
There are many people who like to stay up late in real life, such as the "modern madman" in Shenzhen, Guangdong. I have been sleeping till dawn for more than ten years and I am a veritable night owl. I hope that the madman can keep the name "night owl" as always on the premise of ensuring health.
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Night cat
6. Usually refers to people who stay up past 2 a.m.
English translation/ translator/ interpreter
1. Owl
owl
2. people who sleep late; People who like nightlife
Suitable food
Night owls often stay up late, so they should pay attention to supplementing food.
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Night owl picture
Vitamin B, such as carrots (the vitamin B in carrots is fat-soluble and can only be effectively absorbed after cooking with oil), which helps to protect brain cells and quickly restore mental and physical strength;
Vitamin C, after staying up late, the water and nutrition in the skin will be excessively lost, and things containing vitamin C or collagen can be supplemented, which is beneficial to restoring the elasticity and luster of the skin and preventing the appearance of dark circles;
Green tea element can remove excess free radicals in the body and help fat metabolism. People with poor stomach and sleep can drink hot tea or chrysanthemum tea soaked in Lycium barbarum.
reference data
[ 1]? Institute of Linguistics, Chinese Academy of Social Sciences. Modern Chinese Dictionary (Revised Edition). The Commercial Press, 1996.
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Ultimate night owl: Why is it so difficult to get up early?
Almost everyone around me stays up late, and the average sleeping time is estimated at two or three in the morning ... and there are very few people sleeping at twelve o'clock. The point is, if you're a nine-to-five person, it's embarrassing. Staying up late for a long time leads to health problems. In the eyes of people who don't stay up late, there may still be some prejudice against you.
If Cassidy Socollis wants to wake up before 1 1, she must put three alarm clocks in her bedroom. Even so, she often falls asleep to the sound of the alarm clock.
Suo collis 2 1 year-old, a junior in northern arizona university. She said, "I feel really depressed. People laugh at me, call me lazy and say I don't work hard. This makes me very upset, because it is the fault of the brain, not my fault. "
From what she said, we may think that she is making excuses for herself. But her doctor said no.
Suo collis was diagnosed with delayed sleep at the age of 19. Because of this disorder, her biological clock can never be synchronized with other times. She doesn't need more sleep than ordinary people. It's just that her body prefers to enter the sleep cycle of seven or eight hours after 3 am.
Mr. collis is still in college, and his curriculum is flexible. Getting up in the morning 1 1 will not affect her day. But now that she is about to graduate, she is worried that her "unusual" biological clock and schedule will become a stumbling block to the teacher's dream. You know, you must get up early to be a teacher. "If there is a way to change your career goals and keep your biological clock normal, I will definitely find a way to make it work," collis said.
Suo collis is at the far end of the bell curve of human sleep habits.
We all have a natural and preferred sleep time. Science has verified the views of "morning type", "night type" and people in between. This is the so-called sleep type. Few people are 7 feet (2 13 cm) tall, and few people can sleep at 3 am like Suo collis. Everyone has his own sleep type, just as we all have our own height.
People who want to sleep between 1 9 am may face a difficult choice: whether to obey the body or force the body to adapt to the sleeping habits of most people? Even people who like to be active at night will find this a problem.
Scientists turned their attention to this field. Facts have proved that the biological clock in our body is influenced by genes and it is difficult to change. If you are not a person who goes to bed early and gets up early, you may never be. However, with the growth of age, the human body is affected by aging, which is not a foregone conclusion and may change.
If we want to fight against our biological clocks and not synchronize with them, our health may be affected. The mismatch between internal time and real time is related to heart disease, obesity and depression.
All this tells us that we should listen to our bodies instead of being enslaved by the alarm clock. This is not absolute, but it is also very convincing.
The body is the clock. . .
Most people (about 30%-50%) sleep bell curve falls between 1 1 at night and 7 am.
In addition, 40% people's sleep cycles are slightly misaligned, with a difference of about one hour (note: these data are rough estimates. At present, there are few studies in this field, and hundreds of people participate in each study.
People like Suo collis are very rare: only about 0.2%, which means that only one of 500 adults has a delayed sleep cycle. This situation is more common among teenagers. With the increase of age, the biological clock of teenagers will gradually change. According to the survey of American Sleep Association, about 1% of adults suffer from sleep cycle advance syndrome, and they like to sleep around 8 pm. Society tends to be more tolerant of them.
To understand why some people are early birds and others are night owls, we must first understand the circadian rhythm system of the body. We regard the body as an orchestra composed of various organs, and each organ plays an important role. In this metaphor, the role played by circadian rhythm is command.
Circadian rhythm system of the body
The most important thing about the circadian rhythm system is that it not only controls the time when we are sleepy. Philip Gehrman, a sleep researcher and clinician at the University of Pennsylvania, told me: "Every neurotransmitter, hormone and chemical changes periodically with the cycle of circadian rhythm. Not only humans, but also single-celled organisms follow the circadian rhythm. This seems to be one of the basic attributes of life. "
Our bodies follow this tight schedule and try to keep up with our actions. Usually, we have to eat after waking up, and our bodies produce the most insulin in the morning. Before we open our mouths to take a bite, our bodies are ready to digest breakfast. This way is more efficient.
For those who prefer morning or evening, everything controlled by the circadian rhythm system will be delayed.
Leon Lacker, who studies circadian rhythms at Flinders University in Australia, said in an email: "Compared with normal types, night-time types reach the minimum core temperature later at night, and their circadian rhythm system will be sleepy later and wake up later. They also release cortisol and stress hormones, but later than normal people. Most people will reach the most awake state around 10 in the morning. Nocturnal people may have to wait a few hours to arrive. "
Some ultimate night owls gathered on Reddit to discuss their distress and this unique challenge that is out of sync with the world. It was also here that I found collis and several others, including Kate Parker, who were willing to share their stories. I mainly want to know what it feels like when my time doesn't match other times.
"Every morning when I wake up, I feel that I am struggling with stability." Parker is a 34-year-old health care administrator who lives in Fran Depaq, Kansas. In her own way, she won't fall asleep until 3 am and then sleep until noon the next day.
Parker and others say that if you are in a daze when others are awake, then you can only be judged by others.
"People don't believe me," she said of her past dealings with employers and family. "They think I played at the party all night. I either drank or took drugs, or I was too lazy. But I don't have these problems. "
Amy is 26 years old and lives in Seattle. She also has the problem of delayed sleep cycle. In other words, she felt a heavy psychological burden when she went to work. When you arrive a little late, you will feel as if you were not there at all. People ask you questions, but you give stupid answers. "The weekend has become a time to catch up on sleep, not a time to relax. This is really a "terrible cycle".
Sleep types are inherited and difficult to change.
Germain said: "The biological clock cycle of human body is not completely 24 hours, but closer to 24.3 hours. Every day, our biological clock needs to be adjusted back slightly, in line with the plan. "
In most cases, the sun has solved this problem. Strong light will stimulate the master clock of the brain and make the suprachiasmatic nucleus (the most important circadian pacemaker in mammals, which regulates a series of physiological behaviors and activities in mammals) go back for 3/ 10 hours.
There are other factors that affect the reset process of night owl's biological clock.
1) gene: The suprachiasmatic nucleus is the main clock of the body, but it is not the only one. Every cell in the human body has a clock gene, which activates a large amount of DNA in one day, and then exits the stage (just like human metabolism, cell metabolism is based on the principle of improving efficiency, and the clock gene can regulate the expression of 5% to 20% of other genes in the cell).
The expression of these genes is fed back to the body's master clock to help it set its own biological clock. Scientists have found that small mutations in these genes can make the rhythm of animals earlier or later; They have begun to specialize in genes that play the same role in the human body.
Genes can be inherited, and so can sleep types; Twin and genetic studies have found that about half of the differences can be explained by genetics.
2) Up to now, we can't know exactly how these genes affect people's rhythm, making it advance or delay. Some people think that the biological clock cycle time of night type may be longer than the average of 24 hours. Gorman said that the biological clock cycle of the night type can be as long as 24.5 or 24.7 hours. A longer biological clock cycle means that the suprachiasmatic nucleus must be adjusted harder. If it can't readjust the time, the sleep time will be delayed in the future, which will affect the time to fall asleep at night.
3) Night owls may be more sensitive to night exposure. At any time of the day, bright light will signal to our bodies that it is time to get up. In ancient times, this was not a problem. When the sun goes down, there will be no more light from how bright. In modern times, the lights of computers and televisions will make some night owls sleep longer.
Once these sleep types are set, it is difficult to change them. "We now think this may be some kind of unchangeable fixed feature," Lacker said. The only exception is that with the growth of age, our biological clock tends to change in an earlier direction decades later. Old people are usually used to going to bed early and getting up early.
When our personal clock is out of sync with social time, our health will also be affected.
Scientists have come up with a term to describe this unsynchronized phenomenon: social jet lag. Social jet lag is not only a nuisance, but also brings stress to the body, which may affect physical and mental health.
In the experimental study of strictly controlling related variables, 24 healthy participants changed their sleep time by one hour every day (simulated jet lag). After three weeks of experiments, they look like they have diabetes. Their resting metabolic rate dropped by 8%. "Assuming constant activity and food intake, these people will gain 12.5 pounds (5.6 kilograms) a year, which is the conclusion published in the Journal of Scientific Translational Medicine on 20 12 (5).
When people have social jet lag, they usually try to use the weekend to catch up on sleep. But this is not regular enough, it is too stimulating to the body, and it will be more difficult to wake up on Monday morning.
In 20 12, European researchers analyzed the data of 65,000 Europeans, all of which were provided by the participants themselves. They found that "the existence of social jet lag significantly increases the probability of becoming an overweight group." Related research shows that people who are used to sleeping late may have a greater risk of depression and are more likely to have dangerous behaviors such as smoking.
The hypothesis here is not that the sleep type will inevitably lead to these negative results, but that the problem is that the biological clock and sleep type are not synchronized.
In 20 15, a study tracking the sleep situation of 447 middle-aged people also got the answer to this worrying question. Studies have found that social jet lag is related to insulin resistance. Insulin resistance is a precursor of diabetes. The lower the high-density lipoprotein cholesterol (beneficial cholesterol) content, the higher the triglyceride content, the larger the waist circumference and the higher the body mass index (BMI). Even after increasing exercise and adjusting smoking and drinking behavior, these correlations still exist.
Patricia Wong, an expert in this research, said in February, 20 16, "What we want to say here is that if we want to work normally, we should wake up, match our biological clock and schedule as much as possible, and choose the way that suits our body best." She also stressed that these studies are only exploring the correlation and need more rigorous tests to confirm it.
If people who sleep late want to get up early, their interruptions are often twofold. They are out of sync with society, which will affect their health and bring about the problem of insufficient sleep. Some research results show more clearly that lack of sleep seems to be a high risk factor for heart disease, diabetes and obesity.
In various academic documents, lack of sleep is closely related to hypertension, weight and increased coronary calcification. In the experiment, people who sleep only five hours a day for a week are less sensitive to insulin, so it is more difficult to maintain normal blood sugar levels. In the sleep study of 1024 people, poor sleep quality is related to the imbalance between leptin and auxin, which helps to explain another finding: when people can't sleep, their appetite will be more vigorous.
"I don't want people to panic," Gorman said. I don't want them to think that they will die if they don't follow the rhythm of their bodies. This is actually a common regimen: it is ideal to listen to your body. "
Sleep cycle delay syndrome is very, very difficult to treat.
Generally speaking, there are two options to treat delayed sleep cycle, which can help people who sleep late to set their biological clocks forward. But they need to be vigilant and it is difficult to persist for a long time.
The first and simplest method is the combination of phototherapy and melatonin. Bright light in the morning helps to set the biological clock back earlier. Patients can buy special lights or go out as soon as possible (people who want to get up early can try this method).
People who try phototherapy must also insist on going to bed early. Charmane Hysmans, who studies biological rhythms at Rush University, said in an email, "Once you go to bed late on weekends, all your previous efforts will be wasted. Just like taking a break after dieting. "
Melatonin can also help us adjust our biological clock. But the dosage must be correct a few hours before going to bed, so as to give full play to its effect (although melatonin can be bought in pharmacies, clinicians still suggest that you see a sleep expert to know the best time to take it).
The second therapy is time therapy. This method is not to delay the biological clock backwards, but to accelerate forward. For several weeks, the patient slept for two hours every night until she adjusted to the sleep time she wanted. "This may be very effective, but few people can control their schedule for two weeks," Gorman said. His patients rarely choose this therapy.
Parker, a 34-year-old health care administrator, tried time therapy, but she finally gave up. This therapy is too difficult to adhere to.
Once you sleep for a few minutes late one night, you have to start over. She may have to work hard for several weeks to return to a "normal" sleep schedule; One night (maybe the plane is late, maybe I attended a birthday party), if I sleep in, everything will go back to the original state. "When I came home from a business trip, my schedule was all messed up."
Raj Raj Dasgupta, a researcher at the American Academy of Sleep Medicine, said that the recurrence rate of delayed sleep cycle is about 90%. "They try to adapt to society and work, but even if they do their best and cooperate with treatment, they can't do it in the end."
Accept your own sleep type.
All along, social preferences are simple and rude: society likes early risers. Think of the saying "the early bird catches the worm".
Formal diagnosis can help people solve the problem of abnormal biological clock and reduce the psychological and physical burden. Suo collis said that the diagnosis she got from the doctor "really helped to lighten her psychological burden and knew it wasn't my fault". But people like her still face difficult choices. The highest paid jobs usually start in the morning. The same is true of educational opportunities. Will they really miss what happened before noon?
All the sleep cycle patients I have met agree that I hope the society can give them more tolerance.
"Sometimes, all I can do for them is to advise them to follow their own biological clocks, even if their sleep cycle is delayed," Gorman mentioned his clinical practice. "Our culture always favors people who go to bed early and get up early, but this is actually problematic."
This is embarrassing.
I have been here for a long time. I hope you really don't stay up late. Although it is cool, it is not good for your health! ! !
Happy new year to everyone again? (? ω`)? All the best, all your wishes come true!