what time do you go to bed at night? What’s the harm of staying up late? To answer this question, we first need to understand sleep & mdash& mdash; The periodicity of awakening. Sleep doesn’t mean you can sleep if you want; Stay up late & rdquo; Usually refers to a person sleeping late. But how late is it? For people who often or routinely stay up late, people often refer to night owls with poor sleep habits; On the other hand, going to bed early and getting up early is an ideal good sleep habit. However, in fact, sleep is not simply a habit that can be dominated by one’s will, but has an internal biological basis. As we all know, our sleep and awakening are obviously periodic. What drives us to sleep, and what forces awaken us from sleep? Let’s take a look with you.
Drive us to sleep & mdash& mdash; The power of the awakening cycle involves at least the following three aspects:
the accumulation of sleep pressure during waking and the dissipation of sleep pressure during sleep; Circadian rhythm produced by internal biological clock; And different individual time patterns; A steady-state process produced by the interaction between.
1。 Sleep stress, the increase in the amount of inosine produced by brain metabolism during wakefulness continues to accumulate. The longer you stay awake, the more inosine in the brain, the greater the sleep pressure; On the contrary, during sleep, the brain can effectively decompose inosine to dissipate sleep stress.
our most frequently used & ldquo; Refreshing medicine & rdquo; Coffee is produced by caffeine inhibiting the effect of inosine.
2。 The circadian rhythm of sleep is driven by melatonin produced by light mediated pineal gland.
during the day, the light signal inhibits the production of melatonin, and the decrease of light and darkness at night promote the production of melatonin.
at a certain time node, melatonin will be secreted in a waterfall, and the peak of melatonin will lead to the sudden onset of sleepiness.
3。 Cortisol arousal effect. The main driving force of morning arousal comes from cortisol secretion. Cortisol not only plays a role in arousal, but also directly determines a person’s alertness and attention level.
some people maintain a high level of cortisol in their blood in the morning and morning. During this period, they maintain their best physical and mental state and feel more refreshed after getting up; Some people have higher cortisol levels in the afternoon or even in the evening, which is the golden time of the day.
What’s the harm of staying up late? The harm of staying up late can be divided into two aspects:
1. Long term health effects: staying up late for a long time, the biological rhythm of the body is out of sync with nature. It will affect the body’s metabolism, endocrine and immunity system into disorder, increase cardiovascular and cerebrovascular diseases, diabetes, obesity, some cancers, and mental health problems.
impact on physical and working state: the immediate impact of staying up late on lack of sleep is mainly reflected in the impact on mood, mental state and working ability. The main cause of staying up late is the accumulated lack of short-time sleep, which is called cumulative mild partial sleep deprivation in medicine. The main impact is reflected in the impact of working state. This type of sleep deficit has attracted more and more attention in recent years. A large number of studies have confirmed that this type of sleep deficit can significantly affect people’s cognitive function. The biggest impact is the destruction of attention, which is manifested in decreased alertness, inattention and drowsiness during the day.
2。 The second is executive function, the most prominent of which are working memory and long-term memory.
there are great differences in the effects of staying up late on individual functional states in different time types. The study found that this effect depends not only on the total sleep time, but also on whether the test time is synchronized with the optimal state time of different people. When the test time is synchronized with the peak of individual alertness, cognitive performance is better, which is called synchronization effect. Since staying up late has different effects on individuals of different time types, people should appropriately arrange their work and rest time according to their own characteristics to obtain the best health and working state.
Stay up late recipe
in order to ensure the energy of stay up workers, the following recipes can be used for reference:
pork loin stewed Eucommia ulmoides, 25g Eucommia ulmoides, 1 pork loin (fascia removed), appropriate amount of water, add water for about 1 hour. It can be eaten once a day or every other day. It has the effect of nourishing liver and kidney, strengthening tendons and bones. It is mainly suitable for those who feel low back acid, back epilepsy and limb weakness after staying up late.
lotus seed Lily pot lean meat, 20g lotus seed (cored), 100g pig lean meat, 20g lily. Put the three together and add an appropriate amount of water. After the meat is cooked and rotten, add an appropriate amount of salt and other spices once a day. This kind of food has the effects of clearing the heart, moistening the lung, supplementing qi and calming the mind. It is mainly suitable for those who stay up late after cough, insomnia, irritability, palpitations and so on.
raw stewed duck eggs, 20g raw duck eggs, 1-duck eggs, add an appropriate amount of water and remove it. Remove the shell of the duck egg after it is cooked, and then add an appropriate amount of rock sugar in the old man’s juice for 20 minutes. You can eat eggs and drink juice once a day or 2-3 times a week. This food has the effects of nourishing yin and clearing heat, generating saliva and relieving thirst. It is mainly suitable for people with dry mouth and throat, swollen and painful teeth and heels, and fever in hands and feet after staying up late.
powdered kudzu and cuttlefish soup 250g of powdered kudzu (powdered skin made of kudzu root), wash and cut into pieces, 1 cuttlefish, add an appropriate amount of water to the dike. After the fish is cooked, put shredded ginger, salt and other seasonings for seasoning. Eat fish and drink soup once a day or every other day. This food has the effects of relaxing muscles and activating collaterals, supplementing qi and blood, relieving muscle pain and so on. It is suitable for those who stay up late with muscle pain and neck pain. Add 2221-333 grams of lean meat, dry meat, dry meat, etc. 10 times a day. This food has the effects of clearing liver fire and reducing blood pressure. It is mainly suitable for those who stay up late with flat blood pressure, dizziness, headache and red eyes.