About one-third of a person's life is spent sleeping. Sleep not only helps to eliminate fatigue and restore energy, but also important processes such as the repair of body cells, muscle growth, and the removal of waste from the brain are completed during sleep time.
Nowadays, many people's sleep time is getting shorter and shorter, and they are entangled in all kinds of work chores during the day, and when they lie in bed at night and swipe their mobile phones, time begins to belong to them, and then they start to "retaliate" to stay up late. By the time the sleepiness came, it was already midnight, and I finally found that I had only slept for an hour a night.
What happens to people who often go to bed late and lack sleep?Recently, a Chinese research team found that long-term sleep deprivation can lead to systemic inflammation and premature death, and the consequences are very serious!
What happens to people who often go to bed late?
In November 2023, Zhang Erquan's team at Tsinghua University's Institute for Interdisciplinary Research in Biomedical Sciences published a study in the prestigious medical journal Cell that found that long-term sleep deprivation can lead to severe systemic inflammation and premature death.
The researchers used mice with very similar physiological and biochemical characteristics to humans to simulate changes in their bodies in a sleep-deprived state.
The researchers kept the mice in a cage with a layer of shallow water that touched the mice's ankles, and when the rats fell asleep and curled up, their noses came into contact with the water, and the mice were woken up. However, in just four days, 80% of sleep-deprived mice died prematurely.
Pathological examination of sleep-deprived mice found that multiple organs such as liver, spleen, lungs, intestines, and kidneys were damaged, and multiple organ dysfunction syndrome appeared. The levels of 27 pro-inflammatory cytokines in the serum of mice were measured. It was found that most pro-inflammatory factors increased with prolonged sleep deprivation, inducing a systemic inflammatory storm and leading to premature death.
From tonight, please go to bed 1 hour early!
Please go to bed 1 hour early from tonight, if you can stick to the morning to bed for a day, your mental state will be better;Insist on going to bed early for a week, and the mood is better;Insist on going to bed early for a month, and the mind is clearer;insisted on going to bed early for half a year, and my complexion was better;Insist on going to bed early for a year, and the whole person is in a better state!
1.Going to bed 1 hour earlier reduced depression.
If you're feeling depressed or depressed, you might as well go to bed 1 hour early tonight. A study published in the Journal of Psychiatry of the American Medical Association by researchers from the Massachusetts Institute of Technology and Harvard University found that as long as you go to bed early and wake up 1 hour early every day, the risk of major depressive disorder is reduced by 23%.
Researchers analyzed data from nearly 840,000 adults and found that changing "going to bed at 12 p.m. and waking up at 7 a.m." to "going to bed at 11 p.m. and waking up at 6 a.m." reduced the risk of depression by 23 percent. will help you say goodbye to bad mood and depression.
2.Go to bed 1 hour earlier for better memory.
A good sleep brain will feel more flexible to use. According to Zhao Zhongxin, chief physician of the Department of Neurology of Shanghai Changzheng Hospital, the sleep time is greater than 7-8 hours a day, and there is almost no deposition of memory damage-related proteinsSleep duration between 6 and 7 hours per day was significantly increased with the deposition of proteins associated with memory impairment;Sleeping less than 6 hours a day is associated with an exponential increase in dementia-related proteins.
3.Go to bed 1 hour earlier and have stronger immunity.
Wang Zhixuan, a psychiatrist at Zhejiang Hospital, said that people who go to bed early and get up early and have good sleep habits have higher sleep quality and stronger immunity than people who stay up late and sleep lazy.
4.Going to bed 1 hour earlier improved blood pressure.
People who go to bed early have more stable blood pressure. Chen Xinghua, a cardiac surgeon at Beijing Shijitan Hospital, said that staying up late often will cause the sympathetic nerves in the body to be overexcited, activate the renin-angiotensin-aldosterone system, lead to an increase in blood pressure, and increase the load pressure on the heart.
5.Go to bed 1 hour early, and the heart is better.
Researchers from the Second Affiliated Hospital of Xi'an Jiaotong University published a study on the relationship between sleep and heart health in the Journal of the American Heart Association, which found that the risk of chronic heart failure increased significantly between going to bed late and waking up late, that is, going to bed after 11 p.m. or waking up after 8 a.m. People who woke up after 8 a.m. had a 53% increased risk of chronic heart failure compared to those who woke up before 6 a.m.
6.Go to bed 1 hour early, ** get better.
Stick to going to bed early, and it will really get better. Ma Yi, attending physician of the Department of Preventive Health Care of Beijing Geriatric Hospital, said that lack of sleep will attenuate the various regulatory abilities of ** cells and affect the vitality of epidermal cells. Premature aging of the complexion, unpretentious complexion, premature appearance of facial wrinkles or pigmented spots;The limbs are rough, dry, and desquamation;Nails lose their normal smoothness and shine;Hair loss, fluffiness, breakage, and loss of light.
7.Go to bed 1 hour early, and your blood sugar gets better.
Going to bed early is also more helpful for blood sugar control. Wang Yao, chief physician of the Department of Endocrinology, Zhongda Hospital, Southeast University, pointed out that staying up late often can cause sympathetic nerve excitement, adrenal cortex medulla, affect hormone levels in the body, disrupt the endocrine rhythm, affect the function of pancreatic islets, and are more likely to lead to type 2 diabetes or other metabolic diseases.
8.Go to bed 1 hour earlier and get in better shape.
If a person often stays up late, then he will most likely gain weight. That's right, staying up late is also an important factor in gaining weight, because staying up late can lead to endocrine disorders. Similarly, if you rest on time, go to bed early and get up early, plus exercise properly, not only will you not gain weight, but you can also maintain a slim figure.
Author: Editor: Gu Jun Responsible Editor: Tang Wenjia.
*: Health Times.