This article is Lens WeChat“WeLens”(ID:we-lens)Authorized reprint, Lens is a cultural communication brand dedicated to discovering creation and beauty, exploring the value of life, and conveying the warmth of humanity. The picture is from: Oriental IC
After zero, what are you still busy with?
A recent survey of single youth shows that nearly 60% of single young people have a habit of staying up late, the most often staying up late is after 95, and sleep often pushes after 1 am.
In addition, according to the “2018 China Sleep Index” report: 3/4 “post-90” is sleeping after 11 o’clock in the evening; 1/3 is going to sleep at 1 o’clock in the morning.
All know that there are many hazards in staying up late, why do you want to stop?
Type 1: Active Day and Night
A lot of people think that only at night belongs to themselves, so they are reluctant to sleep and do not want to sleep.
From brushing to games, from staying up late to visiting Taobao, even if you are stealing your predecessor’s social account, you are so stunned.
Night and night is like stepping into a shopping mall. You just wanted to come in for a cup of coffee. When you go out, you will find your hand.It has been filled with big bags.
There is a group of people who claim to be “Xianxian Party” – sleep at 0:00 in the morning as “refining body”, 1 point to sleep can be promoted to “alcheming”, 4 points “Yuan Ying”, 7 points “to rob”, 9 Point “flying up”, after 10 o’clock in the morning, you can get a fairy.
Type 2: Passive Night and Night
For others, staying up late is because you have to work overtime, or you can’t sleep properly for a variety of reasons.
From the perspective of the industry of the day and night in the country at night, the public relations, media, and game industries are the most serious. People in the field of animation and investment sleep very late.
The survey said that Shanghai is the city that sleeps the least, and Shenzhen is the city that loves to sleep in the car. Beijing is the most insane city in Tongao’s overtime work, with an average of 12 overtime work a year.
Research shows that the incidence of insomnia in Chinese adults is as high as 38.2%, which means that 300 million people face sleep disorders.
Among them, 56% of people suffer from insomnia because of the stress of work, and 29% of people can’t get away from work even in their dreams.
The Chinese Internet People’s Day and Night Report published by Mo Mo
They use their sleep reduction to gain a career and life. They know that this is the price they have to pay. Sometimes, sometimes the price will be unprepared or regrettable.
What are the hazards of lack of sleep
Insomnia, lack of sleep, in addition to not being able to get a lot of organs in the body to rest, what problems will it bring?
There is a high school student who, under curiosity, did an extreme experiment and did not sleep for 11 consecutive days. He wanted to see what would happen.
In the end of the experiment, he couldn’t concentrate any more, the memory had problems, and the spirit became less normal: he saw the hallucinations, caused delusions, and became suspicious.
High School Randy Gardner’s Extreme Experiment
Of course, we rarely encounter such extreme situations, but often under the backlog, lack of sleep can cause depression, anxiety, cancer and other risks.
Insomnia may make people more prone to stroke or heart disease
Recently, the US “Neurology” Weekly published a study on Chinese people – Beijing UniversityThe research team conducted a 10-year follow-up visit to nearly half a million people.
Before the experiment began, these people were healthy people without a history of stroke and heart disease. Ten years later, 130,000 people had cardiovascular disease.
The research team found a correlation between these diseases and symptoms of insomnia.
They divide insomnia into three types: it is difficult to fall asleep or can’t sleep; wake up too early; because they don’t sleep well during the day.
People who are suffering from three insomnia symptoms are 18% more likely to have a stroke or heart disease than those with normal sleep.
People with only one symptom have a higher prevalence of 7% to 13% than normal.
Don’t think of this as a trouble that people are old.
Li Liming, a professor at Peking University, said that among young people, insomnia is even more strongly associated with these diseases.
Stroke is a common disease in middle-aged and elderly people, but it is not uncommon in young and middle-aged countries.
Shenzhen Chinese Medicine Hospital has analyzed the past 10 years of young stroke patients, they wrote in the report:
“Long-term staying up late can lead to excessive fatigue, extreme overdraft, and even sudden death. 74.71% of patients in this study group had long-term staying up late and tired before the onset.”
People who lack sleep can not handle stress and avoid disease due to impaired immune system, and the susceptibility to common cold increases by 4.5 times
Insomnia may cause Alzheimer’s disease
The current popular opinion in the medical community is thatThese pathogenic proteins may be the cause of Alzheimer’s disease.
And two years ago, the psychiatrist Ruth Benka’s research team found that people with long-term sleep deprivation accumulated more pathogenic proteins in their brains.
Afterwards, several studies have found similar phenomena.
This may be because sleep is an important process for cleaning up pathogenic proteins.
When sleep is not good, the proteins that are not cleaned up in time will pile up.
So Ruth Benka said: “A few years before a person developed Alzheimer’s disease, sleep disorders and lack of sleep have begun to promote this disease.”
Image from: Ted
When you are not feeling, your eyes are still squatting, but your brain may have slept.
Three years ago, neurobiologist Ma Kai recruited volunteers to conduct a “self-destructive” trial – volunteers were asked not to sleep for 42 hours, and Ma Kai took magnetic resonance imaging of their brains.
Ma Kai found that the brain area is divided into two categories:
A class that strictly abides by the rhythm of the biological clock, no matter how much they sleep, they are “sunrise and sunset”.
The other category ignores the time and whether the owner is awake. As long as they are “sleepy”, they will “sleep” on their own.
So, when people stay up all night and even faint, his brain always has a part.The best thing to do is to stop trying completely – quality sleep will find you at the best moment.
8 hours of sleep is not necessary
It is not necessary to go to bed early and get up early and sleep for 8 hours, but it must be regular. This is also the rule given by the English-based sleep coach Nick Littleer Hells.
Nick wrote a book called Sleep Revolution, and the core is to propose a “R90” program.
This program is based on the circadian rhythm, with a 90-minute sleep cycle as the core, with a fixed wake-up time as a fulcrum, supplemented by other programs, can make your sleep quality improve quickly.
The circadian rhythm is the product of human evolution, so most people begin to secrete melatonin at 9:00 in the evening to prepare for sleep; to achieve deep sleep at 2 am; about 4 o’clock in the morning when the body temperature is lowest; dawn When the blood pressure rises, the body stops secreting melatonin and begins to secrete serotonin, so that we can wake up and start a new day.
According to it, you will have the highest sensitivity in the morning, afternoonThe best coordination time is when the heart and lung function is the strongest at 5 o’clock in the evening and the muscle strength is the highest; the blood pressure is highest at about 6:30, and the body temperature reaches the peak within one day.
So, it’s best to plan your schedule based on the circadian rhythm to ensure that the best state is left to the most important job, and you can get twice the result with half the effort.
But the so-called 8-hour sleep is just an average. The sleep time that everyone needs is actually different.
For example, Trump, who is said to sleep for only 4 hours a day, is still very energetic. The same is true of the “Iron Lady” Thatcher, who has a special gene in his body, which the researchers call the “Thatcher gene.”
Don’t say this kind of trouble, go back to your own sleep–What you care about is how many sleep cycles you sleep, not how many hours you sleep.
“90-minute sleep cycle” combination
A sleep cycle is 90 minutes, including 4 or 5 different sleep stages required for sleep:
Snoozing is the first stage.
The next step is the light sleep phase, when your heart rate and body temperature drop.
Phase 3 and 4 are deep sleep, your brain produces delta waves (delta wave) – a The slowest brainwave. Most of the physiological repair effects of sleep occur at this stage.
Dream, mostly occurs during rapid eye movement sleep. At this stage, your body will be temporarily unable to move.
The key to high quality sleep is that shallow sleep, deep sleep, and rapid eye movement sleep appear one after another in a coherent sleep cycle, making you feel beautifulOne night.
But in the process, you will encounter various obstacles: noise, age, stress, thoughts, caffeine, snoring, going to the bathroom, being pressed by your partner’s legs, and so on.
This way, even if I slept very long, I still feel tired after waking up because I was in a light sleep and could not go into deep sleep for physical repair.
Conditions for good sleep
In order to get a complete sleep cycle, there are a few things to do:
One is to choose the time to get up, even on weekends and holidays. If you really want to make up, you can get up on time, finish your meal and exercise, then go back to bed and continue to rest.
Second, an average of 5 cycles per day is ideal, which is 7 and a half hours, and 4 cycles are also good. If you have staying up late, insomnia, etc., you should pay attention: Do not sleep for three consecutive nights.
The third is to get up from bedtime to sleep. For example, if you get up at 7:30, you should sleep at 12 o’clock, but if you work overtime until 12:30, do you want to go to sleep immediately? The answer is to wait until 1:30 in the morning to sleep again, preferring to have 4 full cycles, and don’t let yourself get up in deep sleep.
Good sleep also requires some auxiliary conditions, it is estimated that you are clear, such as controlling the intake of caffeine; waking up before going to bed to say goodbye to your mobile phone or other electronic devices; warm bath before bedtime and soothing exercise; When you go to bed, there are still a lot of thoughts in your mind. You can write them down and arrange a “parking lot” for these emotions…
One more thing, common sense, is nap.
If you can’t sleep for 30 minutes between 1 pm and 3 pm, you can choose to take a nap between 5 pm and 7 pm, commonly known as “Twilight”.
Even if you can’t take a nap, you should take a nap after lunch, take a walk, make a daze, and let go of your brain. If you are so busy that you don’t have a 30-minute break, arrange a more relaxed and simple job in the afternoon.
What should I do after staying up late?
What if I stay up late or go to work at night?
Going home in the morning, the first thing should not be to go straight to bed, but to eat something first, and switch to the night light mode, this time as your “night.”
The wake-up time in the evening should also be fixed, based on the 90-minute sleep cycle to calculate your sleep time.
Sleep during the day, use the afternoon (1 to 3 o’clock) and evening (5 o’clock ~ 7 o’clock) sleep repair period is very important, especially in the afternoon of the controllable repair period, equivalent to 2 am to 3 o’clock in the morning sleep.
The key point of this sleep repair program is to use good light to adjust the body clock in our body. How to integrate into your own life, it depends on you.
Thank you for seeing here, good night.
Main Reference:
Nick Litle’s “Sleep Revolution”
https://www.