I believe we all know that early to bed and early to rise is good for the body, so why early to bed and early to rise is good for the body?
That is certainly because early to bed and early rise is in line with our biological rhythm or biological clock. Since ancient times, humans have been working at sunrise and resting at sunset according to the natural law of day and night. The body's wake-sleep pattern is regulated by daylight, and this intrinsic rhythm of an organism's life activity is also known as the biological clock or biorhythm. The biological clock is like a clock that reminds you to do something at a fixed time. What we eat, sleep, etc. in our lives is influenced by the biological clock. It is mainly dominated by the optic suprachiasmatic nucleus of the hypothalamus in the brain.
So why is sleep so important? Because sleep is the only thing that can help detoxify our brain.
It is well known that the body's organs need energy to function continuously, and the blood circulation system throughout the body is responsible for solving the problem of transporting nutrients and using blood vessels to transport nutrients and oxygen to every part of the body to provide energy to the organs. After the consumption of nutrients, all cells also produce waste, and the lymphatic system is responsible for solving the waste produced. The lymphatic circulation system is spread throughout the body, taking away proteins and other waste between cells, which is equivalent to a waste cleaning system. So, these two systems guarantee the continuous functioning of the organs.
However, the brain is a special organ in the human body. The brain consumes a very high amount of energy, requiring 20-25% of the whole body's energy, although it accounts for only 2% of the whole body's mass. The brain also gets its energy supply by transporting nutrients through the blood circulation system, however, there are no lymphatic vessels in the brain, so the question arises, how can the waste produced by the brain be drained?
The cerebrospinal fluid fills the brain, and the waste produced by the brain is drained into the cerebrospinal fluid, which then follows the cerebrospinal fluid into the bloodstream to get rid of the waste. However, the fluid and waste in the brain do not just seep into the cerebrospinal fluid, the process is controlled by a special switch, and that switch is sleep. During sleep, cerebrospinal fluid flows more easily in the brain, so a person can efficiently remove metabolic waste from the brain while sleeping. Let the brain rejuvenate.
It is still too hard to go to bed early and get up early. How long have you not slept until dawn, according to statistics, there are now more than 200 million people in the country who do not sleep well, too much pressure to sleep, stay up late working overtime to sleep, there is the inability to sleep, sleep difficulties, counting the stars also still can not sleep. And stay up late to play games, stay up late to catch up on the drama, stay up late to read novels, and stay up late to brush the phone without sleep.
How late to sleep is considered to stay up?
More than 11:00 p.m. sleep even if late, more than noon sleep is to stay up late, many one or two o'clock in the morning to sleep. The damage of staying up late is irreversible, sleep deprivation, has long become an unspeakable wound in people's hearts, counting sheep and chickens and stars, the more you count the more awake, no matter how contemporary people show operation, but quality sleep seems to be a little short of them, in the end, how to achieve high-quality human sleep?
The body temperature drops to help generate sleepiness, we can soak a foot before bed.
Light will inhibit melatonin, turn off the lights and drawing the curtains without light will be easier to fall asleep.
Coffee, tea, and alcohol are not suitable before bedtime and can affect our sleep.
Muscle tensing and relaxation exercises will help you fall asleep better, tense your muscles before bedtime, and relax again.
The human digestive system slows down at night, making it difficult to digest food. During deep sleep, the body needs a lot of energy to send blood to the muscles and to replenish energy, so the heavier the digestive system is at night, the worse the quality of sleep will be. Eat less for dinner and less before bed to avoid burdening the digestive system.
6. sometimes can not sleep may be too much sleep, if you have insomnia try to sleep less, such as waking up time immediately after the arrival of w-up time, not to delay not to catch up on sleep other times prohibiting yourself to sleep or doze, forced to stay awake until the feeling of desire to sleep, by this way to reverse sleep.
7. Establish mental cues: establish a relationship between the bed, sleep, and the bedroom. You can also use some lavender essential oil, lavender helps sleep 30 minutes before bedtime sprinkle a little lavender oil on the pillow, can bring you a good night's sleep, but be careful not to overdo it, or too strong a smell will also affect sleep.
8. By resetting the food clock to regulate the biological clock
In addition to the biological clock, there is a food clock in the body, the food clock generally does not work, about 16 hours of hunger will activate the food clock, at this time the diet can quickly reset the food clock, so if you travel across time zones do not want to jet lag, you can first fast for 16 hours, after reaching the destination to choose the first normal point in time to eat, you can adjust the food clock fastest.
In addition, what are the misconceptions we have about sleep?
Myth 1: You must get enough sleep for 8 hours
The American Sleep Foundation gives a recommended length of sleep, where 7-9 hours is the recommended optimal length of sleep for individuals in early adulthood (18-25 years old) and adult individuals (26-64 years old), while sleep in the 6-10 hour range is acceptable.
Sleeping more is not necessarily more effective. A complete sleep cycle consists of 5 stages: sleep onset, light sleep, deep sleep, and rapid eye movement. For a cycle of about 90 minutes, sleep is best to sleep full 4 to 5 cycles, but the length of the cycle varies from person to person, and can not be strictly calculated by 90 minutes, so if you wake up early, then get up, do not sleep again, sleep a little more into the deep sleep and then be woken up by the alarm clock, but more pain.
In addition, too much sleep is not a good thing, too much sleep may also be associated with narcolepsy. According to the Chinese Sleep Research Association (2013), individuals who sleep too long for long periods (more than 10 hours) also have an overall 1.5-2 times higher risk of death than the general population.
Myth 2: Exercise can help with sleep
Maintaining a certain amount of exercise during the day can indeed help you sleep at night, but exercise (especially strenuous exercise) within the four hours before bedtime can interfere with people's sleep, leaving the body in a hyperactive state and making it difficult to fall asleep.
Misconception 3: A midday nap can make up for the lack of sleep
Many people believe that napping during the free time of the day can make up for the lack of sleep at night, but in fact, this habit may disrupt your body's internal physiological rhythms. Usually, although everyone's physiological rhythms are different, but by and large, the sun rises and sets, and the 24-hour pattern coincides.
The lunchtime nap may disrupt our body's internal biological clock, leading to difficulties in sleeping at night, but if you feel very sleepy during the day, affecting the normal work/study situation, you can properly catch up on sleep, before three o'clock in the afternoon, the length of time within one hour.
Misconception 5: Sleep orientation will affect a person's sleep.
The answer is of course no, geomagnetism does not affect a person's sleep. No matter what kind of posture, as long as the posture makes you feel comfortable is all right, sleep that is not how you want to sleep. Comfortable pillows, comfortable bed sheets, a lie on a full sense of well-being, and then covered with a quilt full of sunshine, put down the phone, think about what makes you happy, relax the limbs, deep breathing, and then slowly fall asleep, sleep can be very difficult, but it can also be very easy, try to sleep on sleep.
Finally, if you can get up when the sun rises and rest and sleep when the sun sets, it is best. The body and nature are related, just like the body love to move when it has enough yang energy in summer and rest when it is hidden in winter. When the sun rises, Yang Qi rises, it is a good time to get up, do some exercise, eat breakfast, and go to the toilet, you can give the body a full day of power, the sun sets in the evening, more and more Yang Qi inside, the body is suitable for rest.
Always such a routine, for a person's health is a great help, the same reverse, there will be wear and tear on the body when young do not feel, and so on in middle age, all kinds of sub-health will be reflected. Even if you sleep from 2 pm to 10 am, it seems to be eight hours of sleep, but the quality of this sleep is not high, compared to getting up at sunrise, the mind will be more drowsy at 10 am.
And a long time at night to do exciting things, task intensity, no Yang Qi support, like overdraft electricity when not connected to the power supply, the normal rest of the people can accumulate some electricity every day.
To conclude early to bed and early to rise good health, the plan of the day lies in the morning, let us go to bed early and rise early to seize the morning of the day.