Editor's note: Modern people sleep with their mobile phones. Are you one of them? Watch out for getting fat! According to the research report of the National Institutes of Health, the probability of weight gain increases by 17% when there is artificial light at night, because sleeping with artificial light at night may disturb the metabolism of human body, leading to weight gain and even obesity. The research data show that the possibility of gaining 2 kg in five years increases 17% when sleeping in front of the TV or with the lights on at night.
Every time the mobile phone is used 1 hour, the sleep time delay is reduced by about 5 minutes.
Lin Yuxuan's team also confirmed that using mobile phones before going to bed has a great influence on the sleep cycle. The research results were published in the international authoritative journal Journal of Psychiatric Research in March this year. Their research found that every time the mobile phone uses 1 hour, it will delay the sleep time by 4.9 minutes and reduce the sleep time by 5.5 minutes. At the same time, it is also found that although the time spent using the mobile phone before going to bed only accounts for 14.3% of the whole day's use time, the impact on the sleep cycle delay accounts for 44% of the whole day's exposure to mobile phone light.
Recently, the National Institutes of Health released an application called Rhythm, which enables people to manage their work and rest effectively. Lin Yuxuan, an assistant researcher-level attending physician at the Institute of Group Health Sciences of the National Institutes of Health, warned that long-term "social jet lag", that is, people usually sleep less and sleep more on holidays, is likely to increase the risk of obesity and cardiovascular diseases. Well-known Japanese dieters also promote the so-called "7: 3: 3 Sleep Diet", which is said to be like a good sleep.
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7.3.3 That is, sleep for seven hours every day, stay awake for the first three hours after falling asleep, and fall asleep at three in the morning.
Japan's "7: 3: 3 Sleep Diet" means that you must sleep for 7 hours every day, and try to sleep between 8: 00 pm and 12: 00 pm, and the core element of slimming is that you must never wake up for the first three hours after falling asleep. Japanese doctors say that the first three hours after falling asleep are the fastest and most efficient time for body function. If you wake up halfway, it will interrupt your hormone metabolism. The second three refers to the need to fall asleep at three in the morning. It is said that the golden sleep time with the most vigorous physiological function can not only promote metabolism, but also help burn body fat. "Sleep is equivalent to jogging for an hour! 」
Xin Mingzhe, a weight-loss surgeon at Annan Hospital, also confirmed: "Sleeping really helps to lose weight! However, it doesn't mean that sleeping is equivalent to jogging for an hour. The key point is to "reduce the chance of eating indiscriminately"!
The peak of hunger is from eleven o'clock at night to one o'clock at midnight.
He said that at present, doctors really think that a good sleep is an important condition for weight loss and an important link for weight loss and health. Studies have shown that the hormones most related to hunger in the human body fluctuate like stock market analysis charts at night and rise rapidly in the middle of the night. The hunger of human body is about 1 1 from midnight to midnight 1. If you are awake at this time, people will want to find something to eat in the east. However, there are few healthy foods during this period, mostly high-fat and high-calorie foods such as salty crispy chicken and chicken chops.
If, as Japanese weight loss experts say, you must sleep between 8 pm and 12 pm, and you can't wake up after sleeping for three hours, you can really lose weight by eating less after 1 1 pm, but Xin Mingzhe reminds you that you can lose weight by sleeping well, but you really need to exercise. Don't think that sleeping is worth jogging for an hour.
Work and rest footprint APP helps you master your work and rest.
How to master sleep time? Although modern people never leave their mobile phones all the time, which affects people's lives, Lin Yuxuan said that this habit of never leaving their mobile phones is also helpful for us to calculate the "work and rest footprint" of using mobile phones. Their team teamed up with doctors from National Taiwan University Hospital and MacKay Hospital, and researchers from Jiaotong University and Tamkang University to jointly develop the "Work Footprint" APP.
In addition to the opening and closing of the mobile phone screen, the classification algorithm of "active use" has been put forward first in the world, such as opening and closing the mobile phone, making phone calls, and "passive use", such as answering the phone and receiving short messages, filtering out the time points when using the mobile phone less actively every day and estimating the sleep time, which can more accurately calculate the influence of using the mobile phone before going to bed. The record of "work and rest footprint" is consistent with the sleep time on the self-filled questionnaire.
Social jet lag increases the risk of cardiovascular disease 1 1% per hour.
Lin Yuxuan said that many studies have confirmed that if you stay in a state of "social jet lag" for a long time, that is, sleep less and sleep more during holidays, your risk of obesity and cardiovascular disease will increase. In the study of American Sleep Medicine Association for 20 17 years, it was found that the social time difference per 1 hour would increase the risk of cardiovascular disease by 1 1%. This year,
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If the work and rest are abnormal and sleepy, you can take a nap for half an hour or go to bed early; Don't get up late
Want to control your schedule, currently open Android mobile phone users to download for free. Lin Yuxuan said that the research team has confirmed that the accuracy of the application in recording sleep duration is 90.4% and the rhythm consistency between getting up and sleeping time is 87% through the one-month schedule of 28 users. The research results were also published in the sub-journals of JMIR mHealth and uHealth, the top journals of medical network research.
If you find that your work and rest are irregular, such as lack of sleep the day before, you can take a nap the next day to make up for your sleep, but it can't exceed 30 minutes. Try to get up at the same time. If you are tired, you can go to bed early. Don't stay up late. It is easier to form a routine, avoid social jet lag, and make people fat and painful.