7 days of insomnia, 711 gene changes, remember 1 small detail before going to bed, so that you can sleep better and better
Many people don't take staying up late seriously, especially young people. Do you know how much staying up late can affect a person's face? Let's take a look at the comparison photo below:
This photo is a comparison of the faces of 46-year-old Sarah who participated in a sleep school experiment in the UK. She slept for 8 hours for five consecutive days and only slept for 6 hours.
Insomnia for a week, 711 gene changes
"It's no big deal to sleep less for a while." Most people have this kind of luck, but they don't know that as long as they sleep less than 6 hours a day, within a week, the body will be overwhelmed.
According to a study by the University of Surrey in the United Kingdom, the participants slept for less than 6 hours a night. After a week, their blood samples were taken for testing, and it was found that the functions of 711 genes in the participants had changed: involving metabolism, Inflammation, immunity, and anti-stress functions; insufficient sleep can also disrupt the biological clock, making people's mental state unstable throughout the day.
This means:
Lack of sleep can hinder the body's refueling function and increase people's risk of disease.
Insomnia and depletion of the body - 6 major diseases come to your door
As the saying goes: "Work at sunrise and rest at sunset." Including the time of three meals a day, it is the law of life left by the ancestors in practice, which is the principle of human beings adapting to the environment.
Sleep is a major function of health preservation, and nourishment is to replace the original cells with a large number of healthy cells. If one million cells die during the day and only half a million cells are replenished overnight, the body will become more and more depleted as time goes by.
- Obesity
People who stay up late often eat "night snacks", which are not only difficult to digest, but also cause loss of appetite the next morning, resulting in unbalanced nutrition and obesity.
- Deafness, tinnitus
Insufficient sleep can easily cause insufficient blood supply to the inner ear and damage hearing. Staying up late for a long time may cause deafness.
- Decreased immunity
Often stay up late, fatigued, and lack of energy, the body's immunity will decline, and colds, allergies, etc. will hit you unexpectedly.
- Decreased memory
The sympathetic nerves of those who stay up late remain excited at night, but during the day they will experience lack of energy, dizziness, memory loss, inattention, and slow response. After a long time, problems such as neurasthenia and insomnia will also appear.
- Heart disease risk
People who have been "reversing black and white" for a long time will not only have a bad temper, but also fail to adjust their internal organs in time, which will increase the risk of heart disease.
- Damaged skin
The skin enters the state of maintenance at 10-11 in the evening. If you stay up for a long time, your endocrine and nervous system will be out of balance, making the skin dry, poor in elasticity, dull and dull, and problems such as acne, acne, and dark spots will appear.
If you want to sleep well, don't do 8 things before going to bed
- Don’t drink a lot of water before going to bed
Drinking too much water will cause you to wake up frequently at night, which directly affects the quality of sleep.
- Do not drink coffee 6 hours before bedtime
Caffeine stimulates the nervous system and has a certain diuretic effect, which can easily lead to insomnia.
- Stop eating 2 hours before going to bed
Eating too much for dinner or eating before going to bed will increase the secretion of gastric acid and bring a burden to the stomach. If you feel very hungry before going to bed, you can eat a light diet, such as a piece of whole wheat bread or half a glass of milk.
- Do not do physical exercise before going to bed
Exercise can stimulate the brain and affect the quality of sleep. Before going to bed, you can do some gentle stretching exercises to calm your body and mind slowly.
- Don’t watch exciting TV programs before going to bed
Watching stimulating programs will make the excitement of the brain unable to be turned off in time, which will make it difficult to fall asleep or have repeated dreams at night.
- One hour before going to bed, turn off electronic products
Using mobile phones, computers, etc. before going to bed will hinder the body's production of melatonin and make sleep in a lighter state.
- Don’t think too much about work before bed
If you still think about work before going to bed, your spirit will not be fully restored, and work pressure will also prevent you from falling asleep.
- Try not to drink alcohol before going to bed
Many people think that drinking alcohol before going to bed can promote sleep, but studies have shown that although it can make people fall asleep quickly, it keeps sleep in the light sleep period, making it difficult to enter the deep sleep period and reduce sleep quality.
Keep in mind a small detail before going to bed, so that you can sleep until dawn
Traditional Chinese medicine believes that: insomnia is not about curing, but about nourishing. If Qi and blood are sufficient, internal organs are well regulated, and the five internal organs are coordinated, sleep will be fine naturally. Therefore, in the treatment of insomnia, food tonic is better than medicine tonic.
If we want to sleep well, we must nourish our blood and let our soul settle down.
Usually eat more foods that nourish blood and nourish yin, such as jujube seed, mulberry, lily, longan, tuckahoe, etc., are very good things to nourish liver blood.
You can also drink a cup of jujube seed lily and poria cocos tea every night before going to bed to replenish liver blood, regulate sleep, and help deep sleep.
Production method: Put 7 kinds of ingredients, jujube seed, wolfberry, longan, mulberry, poria cocos, longan, lily, sealwort, and mulberry into a pot, boil the water for 30 minutes on low heat.
How to take it: Take it two hours before going to bed.
We have also prepared jujube seed lily and tuckahoe tea, which is made into teabags for daily drinking.
Suanzaoren is the monarch medicine, which nourishes blood and calms the nerves, and is a special medicine for treating insomnia. "Shen Nong's Materia Medica" says that it "replenishes the middle and liver, helps Yin Qi", and "Famous Doctors" says that it "mainly troubles and sleepless". Sour jujube kernels are often used in the famous prescriptions for soothing the nerves and helping sleep in ancient times.
Longan is sweet and flat in nature, nourishes the heart and calms the nerves, nourishes blood and nourishes the spleen. It can treat neurasthenia, insomnia, forgetfulness, palpitations, palpitations, and mental decline.
The simple combination of jujube seed and longan nourishes the heart, nourishes the yin and blood with less liver deficiency, and soothes the restless mind. Together with the mulberries that nourish the blood and the lily that clears the liver fire, all the medicines are harmonized one by one.
When the blood is full, the soul is stable, and I can naturally sleep peacefully every day, and sleep well to nourish my mind.