7 days of insomnia, 711 kinds of gene changes, remember 1 small detail before going to bed, make you sleep better and better
Many people don't take staying up late, especially young people. Do you know how much staying up late affects a person's face? Let's take a look at the comparison photo below:
This photo shows the faces of 46-year-old Sara who participated in a sleep school experiment in the UK and slept 8 hours for five days in a row and only slept for 6 hours.
A week of insomnia, 711 genetic changes
"Sleep less for a while is no big deal." Most people have this fluke mentality, but they don't know that as long as they sleep less than 6 hours a day, within a week, their body will be overwhelmed.
A study by the University of Surrey in the United Kingdom showed that the participants slept less than 6 hours a night for a week. After a week, their blood samples were drawn for testing and found that the functions of 711 genes in the participants had changed: among them metabolism, Inflammation, immunity and anti-stress functions; not enough sleep can also disrupt the biological clock, making people mentally unstable throughout the day.
This means:
Lack of sleep can hinder the body's replenishment function and increase people's risk of disease.
Insomnia depletes the body - 6 major diseases come to the door
As the saying goes: "work at sunrise and rest at sunset." Including the time of three meals a day, is the law of life left by the ancestors in practice, which is the principle of human adaptation to the environment.
Sleeping is a major function of health maintenance, which is to replace the original cells with a large number of healthy cells. If one million cells die during the day and only 500,000 cells are replenished in one night, the body will become more and more depleted over time.
- Obesity
People who stay up late often eat "night supper", which is not only difficult to digest, but also loses appetite the next morning, resulting in unbalanced nutrition and obesity.
- Deafness, tinnitus
Lack of sleep can easily lead to insufficient blood supply to the inner ear and damage hearing. Staying up late for a long time can lead to deafness.
- Decreased immunity
Often in the state of staying up late, fatigue, and lack of energy, the body's immunity will decline, and colds, allergies, etc. will come to you unexpectedly.
- Memory decline
The sympathetic nerves of those who stay up late stay excited at night, and in the daytime, they will experience lack of energy, dizziness, memory loss, inability to concentrate, and unresponsiveness. Over time, problems such as neurasthenia and insomnia may occur.
- Heart disease risk
People who have "black and white" for a long time will not only have a bad temper, but also their internal organs will not be adjusted in time, which will increase the risk of heart disease.
- Damaged skin
The skin enters the maintenance state at 10-11 pm. If you stay up late for a long time, the human endocrine and nervous system will be out of balance, which will make the skin dry, poor elasticity, dull and dull, and acne, acne, dark spots and other problems will appear.
8 things you don't do before bed if you want to sleep well
- Don’t drink a lot of water before going to bed
Drinking too much water will make you wake up frequently and directly affect the quality of sleep.
- Don’t drink coffee 6 hours before bedtime
Caffeine stimulates the nervous system and has a certain diuretic effect, which can easily lead to insomnia.
3, 2 hours before bedtime, stop eating
Eating too much dinner or eating before going to bed can lead to increased gastric acid secretion and put a burden on the stomach. If you're feeling particularly hungry right before bed, eat something bland, like a slice of whole-wheat bread or half a cup of milk.
- Do not do physical exercise before going to bed
Exercise can make the brain in a state of excitement and affect the quality of sleep. Do some gentle stretches before bed to slowly calm your mind and body.
- Don’t watch exciting movies and TV shows before going to bed
Watching exciting programs can make the brain's excitement not turn off in time, which can lead to difficulty falling asleep or repeated dreams at night.
6, 1 hour before 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 are still thinking about work before going to bed, your spirit will not be fully recovered, and work pressure will also make you unable to fall 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 a light sleep period, making it difficult to enter a deep sleep period and reducing sleep quality.
Remember a small detail before bed that will keep you awake until dawn
Traditional Chinese medicine believes that insomnia is not about curing, but about supplementing, with sufficient blood and qi, good internal organs regulation, and coordination of the five internal organs, sleep will naturally become better. 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 spirits settle down.
Usually eat more food that nourishes blood and nourishes yin, such as jujube seed, mulberry, lily, longan, tuckahoe, etc., which are very good things to nourish liver blood.
You can also drink a cup of Zao Ren Lily Poria tea before going to bed every night to nourish liver blood, regulate sleep, and help deep sleep.
Production method: Put 7 kinds of ingredients such as sour jujube kernel, wolfberry, longan, mulberry, tuckahoe, longan, lily, Huang Jing and mulberry into a pot, and boil the water for 30 minutes on low heat.
How to use: Take two hours before bedtime.
We also prepared Zao Ren Lily Poria tea and made it into a tea bag for daily drinking.
Suanzaoren is the king medicine, nourishes blood and calms the nerves, and is a special medicine for the treatment of insomnia. "Shen Nong's Materia Medica" said that it "replenishes the liver and nourishes the liver, and helps Yin Qi", and "Famous Doctors" says it "maintains troublesome and can't sleep". In ancient times, all the famous prescriptions for soothing the nerves and helping sleep are common with sour jujube seeds.
Longan is sweet and calming, nourishes the heart and calms the nerves, nourishes the blood and benefits the spleen. It can treat neurasthenia, insomnia, forgetfulness, palpitations, depletion, and mental decline.
The simple combination of sour jujube and longan nourishes the heart, the yin blood with less liver deficiency, and soothes the restless mind. In addition, the mulberries for nourishing blood and the lily for clearing liver fire are added to reconcile all kinds of medicines.
The blood is enough, the soul is stable, and naturally I can sleep peacefully every day, and sleep well to nourish my mind.