A new study has found that going to bed early and going to bed late doesn’t work.

2022-06-23 0 By

We all know that staying up late and sleeping too late is not good, not only the second day of mental state is not good, for a long time, but also easy to cause endocrine disorders, memory decline, reduced immunity, decline in the function of the heart and a series of health problems, and may even increase the risk of cancer.So, is it better to go to bed earlier?– No!A large study published in November 2021 in the European Heart Journal Digital Health, a Journal of the European Heart Society (ESC), found that:There is a clear link between “time to sleep” and cardiovascular disease risk, with both going to bed too early and going to bed too late being unhealthy.Go to bed early or go to bed late this time is best for the heart!The study included 88,026 participants aged 43 to 79 from the UK Biobank, who used wrist bracelets to track their sleep and conducted surveys on their lifestyle, health and physical assessment.During an average follow-up period of 5.7 years, 3,172 participants developed cardiovascular disease, including myocardial infarction, heart failure, chronic ischemic heart disease, stroke, and transient ischemic attack.After adjusting for confounding factors such as age, sex, body mass index, diabetes, and blood pressure, the researchers found that going to bed before 10 p.m. was associated with a 24 percent increased risk of cardiovascular disease, compared with those who went to bed between 10 and 11 p.m.Sleeping between 11 and 12 p.m. : 12 percent increased risk of cardiovascular disease;Going to bed at 12pm or later increases the risk of cardiovascular disease by 25%.In other words, there was a u-shaped relationship between sleep timing and cardiovascular risk: sleeping too early and sleeping too late increased the risk of cardiovascular disease;Falling asleep at 12 a.m. or later had the highest risk;A better time to fall asleep is between 10 and 11 PM!However, it is common for modern people to stay up late and work overtime due to their stressful life. It is really difficult to sleep between 10 and 11 o ‘clock every night.The next best thing is to try to get as much sleep as possible — it’s not just how long it takes to fall asleep, it’s also an important indicator of sleep quality.So, how much sleep should you get each day to reduce the damage to your physical and mental health?A study published in July in the annals of Behavioral Medicine, an international medical journal, offers an answer.In the study, Dr Soomi Lee, of the University of South Florida, looked at 1,958 relatively healthy, well-educated middle-aged men and women who had their sleep monitored for eight days.The results showed that six hours of sleep a night was the minimum required for optimal health in adults.Research shows that sleeping less than six hours a day is associated with the fastest and greatest increases in negative emotions and physical symptoms.Negative emotions increased by 22% and positive emotions decreased by 4%.The number and severity of physical symptoms increased by about 14 per cent and 6 per cent respectively.These negative emotions include anxiety, tension, sadness, depression, anger and other negative psychological states, while physical symptoms include upper respiratory diseases, various aches and pains, gastrointestinal problems and other physical diseases.The deterioration peaks when sleep deprivation lasts for three days.After three days, the body will adjust to sleep deprivation, but these negative physical and mental conditions will continue to accumulate and become worse.The data showed that continuous sleep deprivation increased the number of physical symptoms by 18 per cent.The study demonstrates that even a single day of sleep deprivation can cause significant physical and mental damage, and that continued sleep deprivation can create a vicious cycle that can have lasting effects on health.Even if you catch up on sleep later on the weekend or at other times, the damage won’t go away.They say that “the body is the capital of the revolution” and that good sleep is essential to maintaining good health.Therefore, for the work, life, study pressure of the crowd, under the condition of conditions, try to ensure that 10-11 at night rest;If you can’t choose when to fall asleep, try to get six hours of sleep a night.In addition, we need to pay attention to the quality of sleep — only in the state of deep sleep, the cerebral cortex is fully rested, better to eliminate fatigue, repair body damage, improve immune function.And a study by Stanford University found that people who sleep deeply for longer also live longer.If accompanied by sleep more dreams, easy to wake up at night, wake up after dizziness can try the following sleep method: create a comfortable sleep environment (1) turn off the lights, close the curtains, the bedroom to dark;② Close Windows and turn off electronic devices to ensure silence;③ Room temperature of 20° is the most comfortable sleeping temperature;(4) pillow height, soft and hard appropriate, quilt thickness appropriate.Melatonin is a hormone produced by the pineal gland in the brain that regulates sleep rhythms, reducing the time you wake up before bed and increasing the length of your deep sleep.But with age, especially after the age of 35, the body’s own production of melatonin declines significantly.In addition to taking medicine directly, there are some natural foods that can supplement it.Walnuts, sesame seeds, oats, bananas, etc., can promote the secretion of melatonin;Foods rich in astaxanthin, such as shrimp, crab, fish and algae, protect melatonin from oxidation.Source: Science China