In life, we often encounter such a situation: at nine o'clock, after washing, we put on a mask and lie in bed, pick up our mobile phone and habitually visit Taobao for a while. As a result, I visited Taobao and brushed Weibo and Weibo's new idol-chasing drama.
I can sleep for eight hours tonight ... I only have five hours ... Don't play for the last two hours ... Sleeping for an hour is better than staying up late ... What the hell, it's dawn, let's play again and get up directly.
"Even if you can't overcome the difficulties, what else can you overcome?" It has become the slogan of many contemporary people staying up late.
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It is best to sleep from 9: 00 pm to 1 1.
According to the 20 15 Global Sleep Report, the average bedtime in China is 00:32. However, according to the current research by biologists and medical scientists, 9: 00 pm to 1 1 pm is the best time for the human body to fall asleep.
Get up early and get rich for three generations, stay up late and ruin your life. The survey shows that although everyone can sleep for 8 hours, the effect of sleeping at night 10 is completely different from that after 0: 00.
Many people sleep a lot every day, but the more they sleep, the more virtual they become, which is related to the biological rhythm and natural rhythm of the human body.
Jeffrey Hall, the winner of the Nobel Prize in Physiology in 20 17, told us a simple truth worth 7.4 million RMB by studying the circadian rhythm: work during the day, rest at night, and play happily with the rhythm of the earth.
People in China pay attention to "harmony between man and nature". In fact, there are biological rhythms from single-celled organisms to human beings. People work and study during the day and sleep and rest at night, which is a biological rhythm with day and night as the cycle.
From 10 pm to 1 1 pm, the human body is at the low tide of biological rhythm. Sleep at 9 o'clock 10, which is in line with biological rhythm.
If it exceeds 24 o'clock, the biological rhythm will be at a relatively high tide and it will be difficult to fall asleep. Therefore, the best time to fall asleep is around 22 o'clock.
And when we miss the normal sleep time because of fun, it will become difficult to fall asleep. This is because we have broken our living habits and biological rhythms, and the rhythm of sleep has also been destroyed.
If you want to sleep, you can stay up all night. Many people stay up all night like this. After bedtime, the more they cook, the more excited they get, and finally they simply get high.
The next day, I smiled a little tired and secretly vowed to go to bed on time before eleven o'clock today. As a result, Weibo, the game and the werewolf killed me again.
"Don't sleep at night, don't get up in the morning", falling asleep for a long time when the biological rhythm is not low will lead to insomnia.
If you have the right sleep time, you don't know how to cherish it, and you will regret it if you miss it. When you were tossing and turning all night, you really answered the classic line of Empress Hua Fei, "Have you ever tried waiting from darkness to dawn?"
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Popular science rumor: human detoxification table
There are many people who stay up late, and sleep has become a common problem that plagues everyone. As a result, all kinds of unreliable pseudo-popular science have been introduced.
Among them, the most popular one is: "After 9 pm, it is the best time for the human body to detoxify"?
In recent years, news about "the timetable of human detoxification" has become popular on the Internet. Grandparents, big brothers and big sisters, and friends who have not forwarded detoxification are embarrassed to say that they are mixed health circles.
However, this is actually a rumor! It's a rumor! It's a rumor! Say the important things three times.
It is true that the human body has a biological clock, but there is no timetable for detoxification. The reason why there is this rumor is actually because of two important functions of sleep.
First of all, sleep affects the immune function of the human body. Professor Berry Darby, an immunologist, has done a series of research on sleep, hypnosis and human immunity at the University of Florida.
After the self-hypnosis test of 28 experimenters, the research team found that both T lymphocytes and B lymphocytes in the blood of the experimenters increased significantly, and these two kinds of cells are the main factors affecting human immunity.
It is precisely because sleep plays an important role in improving human immunity that the so-called 9: 00 to 1 1 every night is the detoxification process of human lymph. In fact, lymphocytes have been working all the time, and it is not special to be nine to eleven.
Secondly, sleep is conducive to maintaining the coordination of human internal environment. "At night 10 to 2 am, it is the most active time for cell death and regeneration in the human body. If you don't get enough sleep at this time, cell metabolism will be affected and people will accelerate aging. "
The skin is getting worse and worse, and acne is caused by endocrine disorders caused by staying up late, not when there is no detoxification.
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I know everything about health preservation, but I can't sleep well.
After nine o'clock in the evening, the moon hangs in the west and belongs to night owls.
The well-known game blogger "King of Loneliness" on the live broadcast platform started the busiest moment of the day. 9: 00 pm is the key time for the peak of fan activity. The strongest auxiliary halo blessing of the national service immediately attracted countless fans.
Xiaowen, a worker in the media industry, is doing the final proofreading and typesetting for the article to be pushed. WeChat official account, take care of yourself, there is not enough time to rotate 24 hours a day, and it is common to interact with fans until two or three in the middle of the night.
A Zhe, a programmer of a well-known Internet company, made himself a cup of strong coffee in the company tearoom. Looking at the brightly lit office building in Zhongguancun, he felt like a star, illuminating the night sky. I also feel like a candle, burning with life.
In the end, the "lone king" ended his life in his early twenties because of overwork; "Xiaowen" has an endocrine disorder, and a face of acne seeks medical treatment everywhere; After "A Zhe" won hundreds of thousands of year-end awards, the first thing he did was to ask where the hair transplant technology was good.
In this context, a special vocabulary suitable for young people came into being: "healthy punk". This new online word is actually a mockery of unhealthy lifestyle.
Beer soaked in Lycium barbarum, coke put Codonopsis pilosula, and stay up all night wearing eye cream. Eat jujube ice cream during menstruation. It is a "health punk" to live stubbornly and exquisitely.
Stop it, you old fogies. If you are afraid of death, just say so.
From 9 pm to 1 1, pay attention to the following points, which is the best health care.
First, eating less after nine o'clock won't affect you to be a delicate pig girl. Eating too much will make your digestive system work overtime, abdominal fullness will stimulate nerves, and uncomfortable feelings will make it difficult for you to sleep.
Of course, if you are too hungry, drinking milk and eating cookies before going to bed can help you fall asleep.
Second, don't drink strong tea, coffee or wine before going to bed.
The aromatic oil, caffeine and theophylline contained in tea have exciting and refreshing effects, which affect normal sleep and may even lead to insomnia. Theophylline also has diuretic effect. Drinking tea before going to bed can easily wake people up by urine, thus affecting the continuity of sleep.
Coffee and tea have roughly the same function.
Many people with insomnia will borrow alcohol to help them sleep, but in fact, alcohol will keep us awake at night, causing headaches when we get up the next day.
Third, please don't always think of not exercising today before going to bed. Even if you want to exercise, you should be moderate.
Proper exercise before going to bed can relieve the tension accumulated during the day, relax the body and mind, and improve the quality of sleep. But excessive exercise before going to bed excites the brain, which is not conducive to sleep.
The news that poor sleep will lead to obesity is all over the street, so if you want to lose weight through bedtime exercise, you should wash and sleep early.
Fourth, put down your mobile phone and become a Buddha.
Every night from 9: 00 to 1 1, in fact, many people are lying down, but unfortunately they all want to continue the carnival with their mobile phones.
The news that you often stay up late to brush your mobile phone and cause corneal perforation and almost blindness is by no means an alarmist.
Playing mobile phone in bed before going to bed is one of young people's favorite ways of entertainment and leisure | vision china
Of course, there is only one way to eradicate the excessive dependence on mobile phones: let them sleep in a separate room. Old enough to sleep separately from adults.
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I'm tired of staying up late. I didn't get up late.
Some people stay up late surfing, others stay up late living. Everyone knows the truth that "cherish life and stay away from staying up late", but there are always people who have to stay up late in life, and there are also people who have to stay up late.
The night in the north, Guangzhou and Shenzhen was heated up by countless people who worked overtime. It is difficult to give a negative answer to the question of whether to accept overtime when applying for a job. If you don't do it, someone else will. Similarly, if you don't want to stay up late, someone has to stay up for you.
Angels in white died of overwork, and the courier brother cried because of the bad review. The railway staff checked the railway overnight and got an occupational disease as a result.
Sometimes they are not just for a bite of rice, but also for a breath. Carrying a heavy load is just to provide some convenience to the society.
Resignation is too light to bear the burden of life; The word staying up late is too strong, which crushes the quality of life. For the ups and downs of comrades in the workplace, this is simply a big bug in life.
The objective conditions can't be changed, only subjective initiative can be exerted.
First of all, we must be stable, and our mentality cannot be blown up.
The ideal sleep time will change with the mood during the day. Faced with the pressure of overtime, some people have strong adaptability and can maintain a relatively optimistic attitude; Some people feel that life is gloomy and there is no end in sight.
Being in a worried mood naturally takes longer to recover from fatigue, so sometimes we find that some people are very sad and can't sleep every day.
Secondly, we should treat sleep scientifically.
Seeing the news of staying up late to death, students who want to stay up late are naturally afraid. But in fact, the harm to human body caused by staying up late occasionally is controllable. Sleeping is a natural "refueling" phenomenon that may change at any time.
Living in a constantly changing modern society, it is almost impossible to keep one's mental and physical state at a fixed level forever.
In this case, if you still blindly measure your sleep by sleep time, it will increase your anxiety and even lead to insomnia.
Try to stay up as scientifically as possible, not to commit suicide, but to save yourself. However, it is obvious that you can stay up all night, not cultivate immortality but die.
The night before, whether I was forced to work overtime because of procrastination or indulged in the internet to let myself drift, there was only one final result. The next day, you didn't get enough sleep, and your weak body couldn't hold the ambition to serve your country.
People who stay up with you under the banner of loving you are harmful to you. They make you fat, ugly and dull, and turn you from a stubborn screw into a soft social moth.
At the age of youth, living a boring life and staying up late like a salted fish without dreams, responsibly speaking, you are lower than those who have to stay up late.
References:
[1] Yu Lan. , Jia. Yu Lanqing and Jia. Sleep and Sleep Disorders (2006). Network.
[2] Xiao Ying. And Xiao Ying. Sleep disorder. Version 1 version. Beijing: China Medical Science and Technology Press, 20 13. Print. Ancient and modern medical records series.
[3] Zhang Xiaozhou. Learn to sleep: eliminating the troubles of sleep discomfort (1996). Network.
[4] Zhang Luyuan. A guide to sleep health? (2005). Network.
[5] money. Code of Life: Sleep decides life (2006). Network.
[6] Ye canoe. Everything you know is wrong: sleep is the first supplement to health = everything you know is wrong. Edited version 1 by …. Harbin: Harbin Publishing House, 2009. Print.
[7]? Sanjiu health house Never do these things after 9 pm. Sanjiu health house
[8]? Xinhuanet. Watch out! Don't do seven things after nine o'clock at night. people.cn
[9]? Jinyang. com。 12-year-old girl died suddenly after staying up late for more than two days. Netease news
[ 10]? The smile of the whole city faded. The "strongest assistant" orphan king died suddenly. Dare you stay up late?