Eating, drinking and sleeping is something that everyone must do in a day. Sleeping is equivalent to “charging” the body. 1/3 of a person’s life is spent in sleep. The rhythm is fast, time is money, in order to have more time to work, or in order to have more leisure time, shorten the sleep time, so staying up late has become a common problem of contemporary people, and it is also a normal life and commonplace.What are the 4 idea for better sleep how to sleep better in night naturally
Everyone knows that staying up late hurts your health. Staying up late is not good for maintaining a healthy body, but lying in bed before going to bed at night will make you feel that there is something wrong with your mobile phone. Long-term lack of sleep and staying up late will affect your health. You need to pay attention to it earlier. Get up, don’t take it too seriously.
1. What are the dangers of staying up late for a long time on the body?
A. Increase the risk of disease
Staying up late for a long time leads to the decline of the body’s immunity and resistance, the breakdown of the endocrine balance, the disorder of women’s menstruation, the dysfunction of the body’s metabolism, the reduction of the synthesis of immune factors, and the body is in a state of exhaustion, lethargy, and easy to catch colds and allergies for a long time.
At this time, bacteria and viruses from the outside world will take advantage of it, and cancer cells will proliferate at will, spreading and causing cancer. Relevant studies have shown that staying up late is positively correlated with the risk of breast cancer, colon cancer and other diseases.
B. Gastrointestinal disorders
Staying up late for a long time leads to insufficient rest for the gastrointestinal tract, and the gastrointestinal tract cannot be repaired and detoxified. Food residues stagnate in the stomach for a long time and cannot be digested, absorbed and excreted in time. Over time, it will stimulate the fragile gastric mucosa and induce gastric Severe gastrointestinal diseases such as ulcers and duodenal ulcers.
C. Accelerates obesity
Contemporary people pay more attention to their external appearance, especially their figure, and use various methods to lose weight. Even if they control their diet and exercise hard during the day, if they stay up late at night, they will invisibly create obesity. This is why many people lose weight all year round, but It is always one of the main reasons for not losing weight.
When people are in a state of deep sleep, the body secretes hormones that can help lose weight, which is what we often call “leptin”, which is beneficial to help the body break down excess fat, but staying up late for a long time will disrupt the body’s hormone secretion and cause a lot of fat. Accumulation leads to, thereby inducing obesity.
In addition, staying up late leads to insufficient sleep and poor sleep quality, the body breaks down muscles, the body muscle muscle rate decreases, the physique deteriorates, and the efficiency of weight loss will also decrease.
D. Damaged skin
I stayed up late the day before, and found dark circles and bags under the eyes on the second day. Almost everyone has this feeling after staying up late, which means that staying up late causes the skin to lose its luster, accumulate a large amount of melanin, and appear chloasma, acne, acne, and more. It will lead to poor skin elasticity, relaxation, accelerated aging, affect appearance, and increase psychological pressure.What are the 4 idea for better sleep how to sleep better in night naturally
E. Mood instability
Staying up late for a long time will affect people’s emotions, their temper will become larger, they will easily fall into depression, and they can’t control their own emotions. To maintain a peaceful mind, you must first avoid staying up late and reduce the number of times you stay up late in order to better manage your emotions and maintain your mental health.
2. Sleep is the best “tonic” for health
As the saying goes: “Good sleep is a natural tonic”, the best time for the human body to fall asleep is 22:00~23:00 in the evening. Healthy adults should ensure 7~8 hours of sleep every day, and 5~6 hours in the morning. Getting up at one point has the best effect on the recovery of bodily functions, and regular high-quality sleep is a plus for health.
Under normal circumstances, the human body can produce antibodies to various invading antigenic substances, and remove them through the immune response to protect the body’s healthy sleep, enhance the body’s efficiency in producing antibodies, thereby increasing the body’s resistance, and also enable various tissues and organs. The process of self-repair is accelerated, staying up late for a long time and lack of sleep, the number of white blood cells on the second day is reduced by 28%, and 76% of people’s immunity is greatly reduced the next day, making them more susceptible to diseases.
An article stated that adequate sleep can significantly reduce the risk of cardiovascular and cerebrovascular diseases.
A well-known foreign research team has conducted a survey on the relationship between sleep and atherosclerosis, and conducted a five-year random survey of the researchers. The results found that 20% of people developed atherosclerosis, of which People who slept less than five hours a day had a 27% higher risk of developing atherosclerosis, and those who slept seven hours a day had a 6% lower risk of developing atherosclerosis.
Although sleep is very important for our physical health, we should also pay attention when sleeping. It is best not to sleep in these four types of sleep, otherwise it will easily hurt the body.
3. It is also important to sleep, these 4 types of sleep are best to sleep less, hope to attract attention
A. Go to bed immediately after meals
I always feel sleepy after eating, which may be experienced by many people. This is because after eating and drinking, most of the body’s blood flows to the intestines to help digest food, and the brain appears temporary ischemia and hypoxia, showing symptoms of excessive fatigue and sleepiness.
Some elderly people go to sleep immediately after eating, especially after lunch. Many people have the habit of taking a nap. They often go to bed immediately after eating, which reduces the rate of gastrointestinal motility and affects the normal digestion and absorption of food. Accumulation in the body makes it easier to gain weight.What are the 4 idea for better sleep how to sleep better in night naturally
B. Sleep late
In the Yellow Emperor’s Classic of Internal Medicine, there are records of “going to bed early and getting up early” and “sleeping for a long time hurts qi”. Ancient records warn us that we should sleep in moderation, not snooze, and sleeping late is harmful to our health. Relevant experts said that maintaining a regular biological clock is very important for maintaining a healthy life. Irregular sleep disrupts the original biological rhythm, leading to disorders of the nervous system and endocrine system, which is not conducive to physical health.
C. Sleep under a quilt
There is a saying in the ancients that “laying on your head at night”, some people have developed the habit of sleeping under a quilt since childhood. The head is covered in the quilt, the oxygen content is relatively low, the carbon dioxide is exhaled, the oxygen is less and less, and the carbon dioxide concentration is high. After a long time, it may cause dizziness and chest tightness and discomfort, and it will also cause the environment in the quilt to be humid, which is easy to breed bacteria. .
D. Sleep with your mouth open
“Lying at night and often closing your mouth”, breathing air with your mouth open when you sleep, without the heating and filtering of the nasal cavity, it is easy to cause dry cough or respiratory tract infection, open your mouth to breathe, and the amount of water evaporated is about 500 ml, which makes your mouth feel dry, causing The respiratory tract is dry and itchy, and it will also be woken up. The humidity of the oral mucosa is reduced, which reduces the resistance of the respiratory system and increases the incidence of influenza.
Do you have the above four bad sleep habits when you usually sleep? If there is, please correct it as soon as possible.
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