How to change the late sleep procrastination?

When it comes to staying up late, acne, and dark circles under the eyes are nothing

Fat and ugly, and even sudden death!

There are so many hazards that it scares a cold sweat.

See if this is your normal.

A. Why stay up late makes people gain weight?

01. stay up late may cause changes in intestinal flora - become fat

A study in the United States showed that breaking the circadian rhythm can cause bacteria in the intestinal flora to become strong, thus promoting the intake of more dietary fatty acids (the sum of fats and oils in the various foods we eat daily) and storing fat in mice through a series of signaling.

Although the experimental subjects are mice, but a large number of previous studies have also found: often stay up late, and the same will make the human gut microbial composition of significant changes, thus causing obesity and other metabolic-related diseases.

02. sleep to eat more - become fat

Every time you stay up late to fix the fairy always wants to have a snack. In the snack inside, noodles are low, the high match will think about some barbecue, fried chicken, dessert ...... as if the appetite hidden during the day, all in the night broke out.

This state is very dangerous for weight loss, especially for some people with weak willpower, can not help but eat eat eat eat.

03. leptin in the body is affected - becomes fat

Adult men who sleep only 4 hours for two consecutive nights, the body's leptin concentration that will drop by 18%. This is enough to make the body think that famine is coming, and prompt the body to eat a lot, as soon as possible to store fat.

Why do you sleep late?

In addition to insomnia or work reasons need to work overtime, the most common reason for late sleep is "late sleep procrastination", sometimes obviously can sleep, and want to sleep, but hard to stay up late. This time there is no external influence, but still sleep late, obviously sleepy, but also hard to hold on, the main clinical manifestations of - play a cell phone.

1. Physiologically

The current results of many studies in the field of sleep show that the blue light emitted by cell phones suppresses melatonin, interferes with sleep, and the total number of hours of rapid eye movement sleep is reduced.

In addition to playing with cell phones, there are some less reasonable arrangements of behavior that can also lead to late sleep delay:

01. Strenuous exercise within one hour before bedtime

Exercise will raise adrenal hormones, leading to a clear brain-and body active, often after exercise also have to shower and wash clothes, more difficult to fall asleep. Just after exercise, often in a period of excitement, this time your heart rate is fast, rapid breathing. Very unsuitable for sleep.

So for some of those with poor ability to fall asleep, or long-term do not get enough deep sleep for people, before bedtime vigorous exercise, is the same as giving yourself a cup of pure black coffee, with an insomnia effect.

02. Too late to get ready for bed

After washing the hair still have to wait to blow, long hair after washing in the winter is more than a moment to dry. So, while brushing the phone and waiting for the hair to dry, then an uncontrollable, unknowingly late into the night again.

Find the reason for your late sleep first, so that you can prescribe the right medicine.

2. Psychologically

01. guilt brought by not doing anything

The day is busy with work and study, belonging to their own time is very little, feel that they wasted the day, are full of guilt inside, do not want the day to end like this, and play with their phone to escape.

02. Don't want to meet the next day's pressure and tasks

A study by Dutch scientists in 2014 showed that there was a clear correlation between sleep delay and low expectations for the next day. Facing the stress and anxiety of the next day's work may aggravate the late sleep.

In both psychologies, staying up late for a long time, not being able to get up in the morning, and being overall muddled, can in turn lead to a decrease in work-study efficiency, and then avoidance, in a vicious circle.

Three, to drive away the late sleep procrastination

01. Finish washing up before bedtime

You can start the bedtime preparation by washing up after eating and arriving home to relieve the fatigue of the day. This way when the time comes, what should be done is done, and you can rest directly and will not compress your sleep time.

Another advantage of washing up first is that, after brushing your teeth, you won't think about snacking, and you won't grow meat easily if you keep your mouth shut.

02. Replace the phone with a sense of ritual

The best way to get rid of late bedtime procrastination is to - leave your phone.

Set a time frame for yourself and don't touch your phone when it's time. You can turn off your phone or put it out of reach. When you find yourself wanting to play with your phone, take 10 deep breaths to curb that urge. You can also do a set of stretching and relaxing body movements before going to bed.

Before going to bed away from the phone, do soothing exercises, so that the body and brain can relax, easier to fall asleep.